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 |
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 | 926 of 1063 | |||
| 1 Mile 1.610m | 10:34 | 6:34/km | 953 of 1058 | |||
| Deci Marathon 4.200m | 26:15 | 6:15/km | 699 of 1037 | |||
| 5K 5.000m | 30:30 | 6:06/km | 570 of 1003 | |||
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