Rob Kaper's Training (Tempo/Threshold Run) in Rotterdam
Wednesday 12 February 2020, 15:44 Rotterdam, NL
Training target: Tempo run
Nieuwe schoenen in de sale gekocht, vertrouwde Pegs voor het allround werk.
De pijntjes van de afgelopen dagen bleken oppervlakkig, tijdens het lopen nergens last van. Hartslagmeting lijkt onbetrouwbaar, aan de andere kant was het niet heel erg zwaar op de wind na.
Komende dagen veel tijd om te lopen, maar allemaal wel rustig tempo want met de Watertorenloop wil ik mijn 10k PR aanvallen.
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) | 7.063m | |
| Time (Watch) | 40:50 | |
| Pace | 5:47/km | |
| Shoe | Nike Pegasus 36 Pink |
Badges Earned
Runnerdam
Mount Neverrest
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Broken clouds | Broken clouds | |||
| Temperature | 7.0 ℃ | 6.9 ℃ | |||
| Feels like | 2.8 ℃ | 3.0 ℃ | |||
| Wind | W 7.7 km/h | W 6.7 km/h | |||
| Humidity | 67% | 68% | |||
| Pressure | 1014 hPa | 1014 hPa | |||
| Dew point | 1.3 ℃ | 1.4 ℃ | |||
| Cloudiness | 75% | 75% | |||
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 | 177 of 996 | |||
| 1 Mile 1.610m | 9:01 | 5:36/km | 226 of 991 | |||
| Deci Marathon 4.200m | 24:32 | 5:50/km | 354 of 975 | |||
| 5K 5.000m | 29:01 | 5:48/km | 321 of 944 | |||
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 | 11:19 | 5:40/km | 5:50 | 5:50/km |
| 3K | 3.000m | 17:18 | 5:46/km | 5:59 | 5:59/km |
| 4K | 4.000m | 23:24 | 5:51/km | 6:06 | 6:06/km |
| 5K | 5.000m | 29:01 | 5:48/km | 5:37 | 5:37/km |
| 6K | 6.000m | 34:33 | 5:46/km | 5:32 | 5:32/km |
| 7K | 7.000m | 40:25 | 5:46/km | 5:52 | 5:52/km |
| 7.063m | 40:50 | 5:47/km | 0:25 | 6:37/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: 111 bpm
Average: 149 bpm
Maximum: 172 bpm
Cadence
Elevation / Altitude
Minimum: -3m
Average: 8m
Maximum: 51m