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

Tuesday 9 July 2019, 20:39

Rotterdam, NL

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
Strava		2518573744

Badges Earned

Runnerdam

Weather

	Start		Finish
Description		Clear sky		Clear sky
Temperature	16.8 ℃		16.3 ℃
Feels like	16.2 ℃		15.8 ℃
Wind		N 3.1 km/h		N 2.1 km/h
Humidity	64%		67%
Pressure	1021 hPa		1021 hPa
Dew point	10.0 ℃		10.2 ℃
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	797 of 921
1 Mile 1.610m	10:34	6:34/km	822 of 916
Deci Marathon 4.200m	26:15	6:15/km	606 of 901
5K 5.000m	30:30	6:06/km	495 of 871

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