Rob Kaper's Training (Tempo/Threshold Run) in Rotterdam
Tuesday 4 February 2020, 19:34 Rotterdam, NL
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.
Details
Distance Recorded (GPS) | 7.072m | |
Time (Watch) | 38:28 | |
Pace | 5:26/km | |
Shoe | Nike Pegasus Turbo 2 |
Badges Earned
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 | 1022 hPa | 1024 hPa | |||
Dew point | 4.7 ℃ | 3.4 ℃ | |||
Cloudiness | 0% | 0% |
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 5:11 | 5:11/km | 67 of 949 | |||
1 Mile 1.610m | 8:25 | 5:14/km | 73 of 945 | |||
Deci Marathon 4.200m | 22:46 | 5:25/km | 111 of 929 | |||
5K 5.000m | 26:58 | 5:24/km | 91 of 899 |
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
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