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

Tuesday 18 February 2020, 23:39
Rotterdam, NL

Training target: Tempo Run

Wind, regen, vakantiebenen, reis- en concertmoeheid, alcohol- en rookhandicap, dus het ging allemaal niet vanzelf. En dan ook nog een wat brakke GPS.

Morgen m'n 10k PR aanvallen lijkt wat minder realistisch dan in de goede vorm van de vorige weken maar dat zien we dan wel weer.

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)7.262m
Time (Watch)42:42
Pace5:53/km
ShoeNike Pegasus 36 Pink
Strava3112122317

Weather

StartFinish
DescriptionModerate rainModerate rain
Temperature6.9 ℃6.7 ℃
Feels like1.9 ℃1.7 ℃
WindSW 10.8 km/hSW 10.3 km/h
Humidity86%85%
Pressure1012 hPa1011 hPa
Dew point4.7 ℃4.3 ℃
Cloudiness40%75%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Feijenoord
  • Wilhelminapier
  • Nieuwe Werk
  • Centrum

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
5:555:55/km453 of 870
1 Mile
1.610m
9:576:11/km602 of 865
Deci Marathon
4.200m
25:186:01/km445 of 850
5K
5.000m
29:495:58/km384 of 823

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m5:555:55/km5:555:55/km
2K2.000m12:176:09/km6:226:22/km
3K3.000m18:386:13/km6:216:21/km
4K4.000m24:126:03/km5:345:34/km
5K5.000m29:495:58/km5:375:37/km
6K6.000m34:595:50/km5:105:10/km
7K7.000m41:045:52/km6:056:05/km
7.262m42:425:53/km1:386:14/km

Pace

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

Heart Rate

Minimum: 78 bpm
Average: 154 bpm
Maximum: 175 bpm

Cadence

Elevation / Altitude

Minimum: -15m
Average: 3m
Maximum: 98m