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 | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:45 | 5:45/km | 373 of 1005 | |||
| 1 Mile 1.610m | 9:16 | 5:45/km | 343 of 1000 | |||
| Deci Marathon 4.200m | 23:59 | 5:43/km | 275 of 984 | |||
| 5K 5.000m | 28:24 | 5:41/km | 255 of 953 | |||
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
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