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

Tuesday 9 July 2019, 20:39

Rotterdam, NL

6.555m

40:46

Polar training target: Tempo run
Warm-up: 15 minutes in zones 1-2.
Work: 10 minutes in zone 3.
Work: 10 minutes in zone 4.
Cool-down: 5 minutes in zones 1-2.

Eindelijk een beetje tempo maken. Helaas gaat deze tijd af van de long runs maar alles bij elkaar zou het wel meer kilometers per week moeten betekenen op weg naar de HM.

Details

Distance Recorded (GPS)		6.555m
Time (Watch)		40:46
Pace		6:13/km
Shoe		ASICS Gel-Pulse 10
Performance		1.11

Badges Earned

Runnerdam

Weather

	Start		Finish
Description		Clear sky		Clear sky
Temperature	16.4 ℃		16.3 ℃
Feels like	15.8 ℃		15.7 ℃
Wind		N 3.1 km/h		N 2.1 km/h
Humidity	65%		68%
Pressure	1021 hPa		1021 hPa
Dew point	9.9 ℃		10.3 ℃
Cloudiness	0%		0%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

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

Milestones

Distance		Pace	Overall
1K 1.000m	6:31	6:31/km	986 of 1137
1 Mile 1.610m	10:34	6:34/km	1017 of 1132
Deci Marathon 4.200m	26:15	6:15/km	741 of 1104
5K 5.000m	30:30	6:06/km	604 of 1065

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	6:31	6:31/km	6:31	6:31/km
2K	2.000m	13:07	6:34/km	6:36	6:36/km
3K	3.000m	19:14	6:25/km	6:07	6:07/km
4K	4.000m	25:13	6:18/km	5:59	5:59/km
5K	5.000m	30:30	6:06/km	5:17	5:17/km
6K	6.000m	36:17	6:03/km	5:47	5:47/km
	6.555m	40:46	6:13/km	4:29	8:05/km

Pace

Average pace for fastest three 6K activities are shown for comparison.

Heart Rate

Minimum: 85 bpm

Average: 142 bpm

Maximum: 168 bpm

Cadence

Elevation / Altitude

Minimum: -19m

Average: 3m

Maximum: 28m