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
Pace5:43/km
ShoeNike Pegasus Turbo 2
Strava3051857681

Weather

StartFinish
DescriptionBroken cloudsFew clouds
Temperature5.0 ℃4.8 ℃
Feels like-0.2 ℃-0.2 ℃
WindSW 9.3 km/hSW 8.2 km/h
Humidity83%84%
Pressure997 hPa997 hPa
Dew point2.4 ℃2.3 ℃
Cloudiness75%20%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Struisenburg
  • De Esch
  • Kralingen-Oost

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
5:295:29/km149 of 848
1 Mile
1.610m
8:515:30/km134 of 843
Deci Marathon
4.200m
22:535:27/km103 of 827
5K
5.000m
27:385:32/km120 of 801

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m5:295:29/km5:295:29/km
2K2.000m10:555:28/km5:265:26/km
3K3.000m16:095:23/km5:145:14/km
4K4.000m21:355:24/km5:265:26/km
5K5.000m27:385:32/km6:036:03/km
6K6.000m33:105:32/km5:325:32/km
7K7.000m38:445:32/km5:345:34/km
8K8.000m45:385:42/km6:546:54/km
8.011m45:445:43/km0:69:05/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