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 | |
Strava | 3051857681 |
Badges Earned
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 | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 5:29 | 5:29/km | 156 of 903 | |||
1 Mile 1.610m | 8:51 | 5:30/km | 144 of 898 | |||
Deci Marathon 4.200m | 22:53 | 5:27/km | 111 of 883 | |||
5K 5.000m | 27:38 | 5:32/km | 130 of 853 |
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