Rob Kaper's Training (Tempo/Threshold Run) in Rotterdam
Wednesday 25 March 2020, 23:28 Rotterdam, NL
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. 😒
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 | 1024 hPa | 1024 hPa | |||
| Dew point | -4.0 ℃ | -4.3 ℃ | |||
| Cloudiness | 0% | 0% | |||
Route
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 | 366 of 945 | |||
| 1 Mile 1.610m | 9:11 | 5:42/km | 285 of 941 | |||
| Deci Marathon 4.200m | 23:30 | 5:36/km | 189 of 925 | |||
| 5K 5.000m | 27:59 | 5:36/km | 180 of 895 | |||
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
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