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
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 | 513 of 996 | |||
| 1 Mile 1.610m | 9:57 | 6:11/km | 687 of 991 | |||
| Deci Marathon 4.200m | 25:18 | 6:01/km | 507 of 975 | |||
| 5K 5.000m | 29:49 | 5:58/km | 444 of 944 | |||
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
- 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: 78 bpm
Average: 154 bpm
Maximum: 175 bpm
Cadence
Elevation / Altitude
Minimum: -15m
Average: 3m
Maximum: 98m