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

Tempo Run

Hoewel niet in topvorm tempo goed vastgehouden en op de terugweg met windje mee zelfs nog wat kunnen opschroeven. Vrijdag nog een interval en dan een weekje heel rustig aan want m'n trainingsplan staat nog steeds op de marathon ook al gaat die natuurlijk niet door. 😒

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Details

Distance Recorded (GPS)		7.267m
Time (Watch)		40:17
Pace		5:33/km
Shoe		Nike Pegasus Turbo 2

Badges Earned

Runnerdam

Run around the Clock

Weather

		Start		Finish
Description			Clear sky		Clear sky
Temperature		5.4 ℃		5.2 ℃
Feels like		2.0 ℃		1.2 ℃
Wind			E 4.6 km/h		E 6.0 km/h
Humidity		49%		48%
Pressure		1025 hPa		1025 hPa
Dew point		-4.0 ℃		-4.3 ℃
Cloudiness		0%		0%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Struisenburg
• De Esch
• Kralingen-Oost

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:46		5:46/km		389 of 996
1 Mile 1.610m		9:11		5:42/km		304 of 991
Deci Marathon 4.200m		23:30		5:36/km		201 of 975
5K 5.000m		27:59		5:36/km		193 of 944

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:46	5:46/km	5:46	5:46/km
2K	2.000m	11:23	5:42/km	5:37	5:37/km
3K	3.000m	16:57	5:39/km	5:34	5:34/km
4K	4.000m	22:22	5:36/km	5:25	5:25/km
5K	5.000m	27:59	5:36/km	5:37	5:37/km
6K	6.000m	33:13	5:32/km	5:14	5:14/km
7K	7.000m	38:38	5:31/km	5:25	5:25/km
	7.267m	40:17	5:33/km	1:39	6:11/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: 105 bpm

Average: 164 bpm

Maximum: 183 bpm

Cadence

Elevation / Altitude

Minimum: -29m

Average: 0m

Maximum: 32m