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
Pace6:13/km
ShoeASICS Gel-Pulse 10
Strava2518573744

Weather

StartFinish
DescriptionClear skyClear sky
Temperature16.8 ℃16.3 ℃
Feels like16.2 ℃15.8 ℃
WindN 3.1 km/hN 2.1 km/h
Humidity64%67%
Pressure1021 hPa1021 hPa
Dew point10.0 ℃10.2 ℃
Cloudiness0%0%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

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

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
6:316:31/km718 of 828
1 Mile
1.610m
10:346:34/km745 of 823
Deci Marathon
4.200m
26:156:15/km542 of 808
5K
5.000m
30:306:06/km440 of 783

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m6:316:31/km6:316:31/km
2K2.000m13:076:34/km6:366:36/km
3K3.000m19:146:25/km6:076:07/km
4K4.000m25:136:18/km5:595:59/km
5K5.000m30:306:06/km5:175:17/km
6K6.000m36:176:03/km5:475:47/km
6.555m40:466:13/km4:298:05/km

Pace

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

Heart Rate

Average: 142 bpm
Maximum: 168 bpm
Minimum: 85 bpm

Cadence

Altitude