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

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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.

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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	Time			Pace	Official	Overall
1K 1.000m		6:31		6:31/km		975 of 1126
1 Mile 1.610m		10:34		6:34/km		1006 of 1121
Deci Marathon 4.200m		26:15		6:15/km		732 of 1093
5K 5.000m		30:30		6:06/km		595 of 1054

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