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

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.

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Details

Distance Recorded (GPS)		7.262m
Time (Watch)		42:42
Pace		5:53/km
Shoe		Nike Pegasus 36 Pink

Badges Earned

Runnerdam

Run around the Clock

Weather

		Start		Finish
Description			Moderate rain		Moderate rain
Temperature		6.9 ℃		6.6 ℃
Feels like		1.9 ℃		1.7 ℃
Wind			SW 10.8 km/h		SW 10.3 km/h
Humidity		86%		85%
Pressure		1012 hPa		1012 hPa
Dew point		4.7 ℃		4.3 ℃
Cloudiness		40%		75%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Feijenoord
• Nieuwe Werk
• Centrum

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:55		5:55/km		539 of 1059
1 Mile 1.610m		9:57		6:11/km		731 of 1054
Deci Marathon 4.200m		25:18		6:01/km		533 of 1033
5K 5.000m		29:49		5:58/km		463 of 998

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:55	5:55/km	5:55	5:55/km
2K	2.000m	12:17	6:09/km	6:22	6:22/km
3K	3.000m	18:38	6:13/km	6:21	6:21/km
4K	4.000m	24:12	6:03/km	5:34	5:34/km
5K	5.000m	29:49	5:58/km	5:37	5:37/km
6K	6.000m	34:59	5:50/km	5:10	5:10/km
7K	7.000m	41:04	5:52/km	6:05	6:05/km
	7.262m	42:42	5:53/km	1:38	6:14/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