Rob Kaper's Training (Tempo/Threshold Run) in Rotterdam

Tuesday 28 January 2020, 21:09

Rotterdam, NL

Training target: Tempo run

Hartslagmeting was een beetje van slag eerste 15-20 minuten, dat die zo lang rond de 100-110 bleef hangen is onrealistisch. Niet dat het niet lekker ging, 7K net boven de 5:30/km heeft wel eens meer moeite gekost.

En twee volumerecords: 68km in de laatste week en 189km in dertig dagen. :)

Warmup: 15 minutes in zones 1-2.
Work: 12 minutes in zone 3.
Work: 13 minutes in zone 4.
Cooldown: 5 minutes in zones 1-2.

Details

Distance Recorded (GPS)		8.011m
Time (Watch)		45:44
Pace		5:43/km
Shoe		Nike Pegasus Turbo 2

Badges Earned

Runnerdam

Weather

	Start		Finish
Description		Broken clouds		Few clouds
Temperature	5.0 ℃		4.8 ℃
Feels like	-0.2 ℃		-0.2 ℃
Wind		SW 9.3 km/h		SW 8.2 km/h
Humidity	83%		84%
Pressure	997 hPa		997 hPa
Dew point	2.4 ℃		2.3 ℃
Cloudiness	75%		20%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

Stadsdriehoek
Struisenburg
De Esch
Kralingen-Oost

Milestones

Distance		Pace	Overall
1K 1.000m	5:29	5:29/km	167 of 945
1 Mile 1.610m	8:51	5:30/km	154 of 941
Deci Marathon 4.200m	22:53	5:27/km	120 of 925
5K 5.000m	27:38	5:32/km	140 of 895

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:29	5:29/km	5:29	5:29/km
2K	2.000m	10:55	5:28/km	5:26	5:26/km
3K	3.000m	16:09	5:23/km	5:14	5:14/km
4K	4.000m	21:35	5:24/km	5:26	5:26/km
5K	5.000m	27:38	5:32/km	6:03	6:03/km
6K	6.000m	33:10	5:32/km	5:32	5:32/km
7K	7.000m	38:44	5:32/km	5:34	5:34/km
8K	8.000m	45:38	5:42/km	6:54	6:54/km
	8.011m	45:44	5:43/km	0:6	9:05/km

Pace

Average pace for fastest three 8K activities are shown for comparison.

Heart Rate

Minimum: 89 bpm

Average: 145 bpm

Maximum: 179 bpm

Cadence

Elevation / Altitude

Minimum: -6m

Average: 8m

Maximum: 31m