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
Pace		5:53/km
Shoe		Nike Pegasus 36 Pink

Badges Earned

Runnerdam

A runner in a dark night with a clock face

Run around the Clock

Weather

	Start		Finish
Description		Moderate rain		Moderate rain
Temperature	6.9 ℃		6.7 ℃
Feels like	1.9 ℃		1.7 ℃
Wind		SW 10.8 km/h		SW 10.3 km/h
Humidity	86%		85%
Pressure	1012 hPa		1011 hPa
Dew point	4.7 ℃		4.3 ℃
Cloudiness	40%		75%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

Stadsdriehoek
Feijenoord
Wilhelminapier
Nieuwe Werk
Centrum

Milestones

Distance		Pace	Overall
1K 1.000m	5:55	5:55/km	489 of 949
1 Mile 1.610m	9:57	6:11/km	653 of 945
Deci Marathon 4.200m	25:18	6:01/km	485 of 929
5K 5.000m	29:49	5:58/km	421 of 899

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