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

Tuesday 17 March 2020, 16:57, St. Patrick's Day

Rotterdam, NL

Tempo Run

Gisteren pijntje onder de linkerhiel opgelopen, maar lijkt gelukkig niet heel erg. Hartslag viel wel wat tegen, tempo was wel wat hoger dan ik dacht (niets bijzonders, maar voelde trager).

Details

Distance Recorded (GPS)		7.129m
Time (Watch)		40:55
Pace		5:44/km
Shoe		Nike Pegasus Turbo 2

Badges Earned

Runnerdam

Shamrock Runner

Weather

	Start		Finish
Description		Clear sky		Clear sky
Temperature	12.4 ℃		12.2 ℃
Feels like	11.1 ℃		11.1 ℃
Wind		SW 6.2 km/h		SW 4.6 km/h
Humidity	55%		61%
Pressure	1028 hPa		1028 hPa
Dew point	3.6 ℃		4.9 ℃
Cloudiness	0%		0%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

Stadsdriehoek
Kralingen-West
Rubroek
Oud-Crooswijk
Kralingse Bos
Kralingen-Oost

Milestones

Distance		Pace	Overall
1K 1.000m	5:45	5:45/km	371 of 996
1 Mile 1.610m	9:16	5:45/km	341 of 991
Deci Marathon 4.200m	23:59	5:43/km	273 of 975
5K 5.000m	28:24	5:41/km	253 of 944

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:45	5:45/km	5:45	5:45/km
2K	2.000m	11:20	5:40/km	5:35	5:35/km
3K	3.000m	17:11	5:44/km	5:51	5:51/km
4K	4.000m	22:49	5:42/km	5:38	5:38/km
5K	5.000m	28:24	5:41/km	5:35	5:35/km
6K	6.000m	34:01	5:40/km	5:37	5:37/km
7K	7.000m	40:06	5:44/km	6:05	6:05/km
	7.129m	40:55	5:44/km	0:49	6:20/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: 107 bpm

Average: 171 bpm

Maximum: 181 bpm

Cadence

Elevation / Altitude

Minimum: -6m

Average: 8m

Maximum: 59m