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

Training target: Tempo run

Pre-run: totaal geen zin om in te spannen, ik wil gewoon rustig lopen.

Actual run: 7km lang tegen m'n 10K PR tempo aangezeten en dat met deels onbekend terrein, veel haakse bochten, stoepjes en twee keer de Willemsbrug. 🤣

Warmup: 15 minutes in zones 1-2.
Work: 10 minutes in zone 3.
Work: 10 minutes in zone 4.
Cooldown: 5 minutes in zones 1-2.

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Details

Distance Recorded (GPS)		7.072m
Time (Watch)		38:28
Pace		5:26/km
Shoe		Nike Pegasus Turbo 2

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Clear sky		Clear sky
Temperature		6.2 ℃		4.9 ℃
Feels like		3.1 ℃		2.3 ℃
Wind			N 4.6 km/h		N 3.1 km/h
Humidity		90%		90%
Pressure		1023 hPa		1023 hPa
Dew point		4.7 ℃		3.4 ℃
Cloudiness		0%		0%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Feijenoord

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:11		5:11/km		71 of 996
1 Mile 1.610m		8:25		5:14/km		75 of 991
Deci Marathon 4.200m		22:46		5:25/km		118 of 975
5K 5.000m		26:58		5:24/km		99 of 944

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:11	5:11/km	5:11	5:11/km
2K	2.000m	10:31	5:16/km	5:20	5:20/km
3K	3.000m	16:15	5:25/km	5:44	5:44/km
4K	4.000m	21:46	5:27/km	5:31	5:31/km
5K	5.000m	26:58	5:24/km	5:12	5:12/km
6K	6.000m	32:14	5:22/km	5:16	5:16/km
7K	7.000m	37:59	5:26/km	5:45	5:45/km
	7.072m	38:28	5:26/km	0:29	6:43/km

Pace

• Training (Tempo/Threshold Run) in Rotterdam (split pace)
• Training (Tempo/Threshold Run) in Rotterdam (average pace)
• Ronde van West 2021 (16 Oct 2021)
• Lelieloop 2023 (29 May 2023)
• Oosterscheldeloop 2024 (30 Mar 2024)

Average pace for fastest three 7K activities are shown for comparison.

Heart Rate

Minimum: 95 bpm

Average: 160 bpm

Maximum: 179 bpm

Cadence

Elevation / Altitude

Minimum: 0m

Average: 18m

Maximum: 49m