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

Tempo run

Viel wel zwaar tegen, het mag de naam temporun niet hebben eigenlijk, maar de goede vorm komt wel weer terug. Game uitgespeeld en laatste vakantiepeuken op dus vanaf nu weer fatsoenlijk slapen en trainen! 🏃

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Details

Distance Recorded (GPS)		7.897m
Time (Watch)		48:52
Pace		6:11/km
Shoe		Nike Pegasus 36 Pink

Badges Earned

Runnerdam

Run around the Clock

Weather

		Start		Finish
Description			Broken clouds		Drizzle
Temperature		5.5 ℃		5.5 ℃
Feels like		2.1 ℃		2.5 ℃
Wind			SW 4.6 km/h		SW 4.1 km/h
Humidity		89%		89%
Pressure		1007 hPa		1007 hPa
Dew point		3.8 ℃		3.9 ℃
Cloudiness		75%		100%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Dijkzigt
• Nieuwe Werk
• Feijenoord
• Wilhelminapier

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		6:21		6:21/km		818 of 996
1 Mile 1.610m		10:15		6:22/km		814 of 991
Deci Marathon 4.200m		26:19		6:16/km		672 of 975
5K 5.000m		31:26		6:17/km		662 of 944

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	6:21	6:21/km	6:21	6:21/km
2K	2.000m	12:42	6:21/km	6:21	6:21/km
3K	3.000m	19:00	6:20/km	6:18	6:18/km
4K	4.000m	25:10	6:18/km	6:10	6:10/km
5K	5.000m	31:26	6:17/km	6:16	6:16/km
6K	6.000m	37:21	6:14/km	5:55	5:55/km
7K	7.000m	43:26	6:12/km	6:05	6:05/km
	7.897m	48:52	6:11/km	5:26	6:03/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: 118 bpm

Average: 163 bpm

Maximum: 186 bpm

Cadence

Elevation / Altitude

Minimum: -8m

Average: 6m

Maximum: 41m