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
Pace5:26/km
ShoeNike Pegasus Turbo 2
Strava3071771828

Weather

StartFinish
DescriptionClear skyClear sky
Temperature6.2 ℃4.9 ℃
Feels like3.1 ℃2.3 ℃
WindN 4.6 km/hN 3.1 km/h
Humidity90%90%
Pressure1022 hPa1024 hPa
Dew point4.7 ℃3.4 ℃
Cloudiness0%0%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Feijenoord
  • Rubroek

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
5:115:11/km55 of 826
1 Mile
1.610m
8:255:14/km60 of 821
Deci Marathon
4.200m
22:465:25/km87 of 806
5K
5.000m
26:585:24/km69 of 781

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m5:115:11/km5:115:11/km
2K2.000m10:315:16/km5:205:20/km
3K3.000m16:155:25/km5:445:44/km
4K4.000m21:465:27/km5:315:31/km
5K5.000m26:585:24/km5:125:12/km
6K6.000m32:145:22/km5:165:16/km
7K7.000m37:595:26/km5:455:45/km
7.072m38:285:26/km0:296:43/km

Pace

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

Heart Rate

Average: 160 bpm
Maximum: 179 bpm
Minimum: 95 bpm

Cadence

Altitude