Rob Kaper's Training (Tempo/Threshold Run) in Rotterdam
Tuesday 16 July 2019, 23:44 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.
Erasmusbrug voluit, verder redelijk aan de zones gehouden.
Details
| Distance Recorded (GPS) | 6.558m | |
| Time (Watch) | 42:41 | |
| Pace | 6:31/km | |
| Shoe | ASICS Gel-Pulse 10 |
Badges Earned
Runnerdam
Run around the Clock
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Clear sky | Mist | |||
| Temperature | 15.7 ℃ | 13.9 ℃ | |||
| Feels like | 15.4 ℃ | 13.7 ℃ | |||
| Wind | N 1.8 km/h | N 0.5 km/h | |||
| Humidity | 81% | 89% | |||
| Pressure | 1018 hPa | 1017 hPa | |||
| Dew point | 12.4 ℃ | 12.2 ℃ | |||
| Cloudiness | 3% | 0% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Feijenoord
- Wilhelminapier
- Nieuwe Werk
- Centrum
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:41 | 6:41/km | 861 of 945 | |||
| 1 Mile 1.610m | 10:58 | 6:49/km | 876 of 941 | |||
| Deci Marathon 4.200m | 27:30 | 6:33/km | 785 of 925 | |||
| 5K 5.000m | 31:52 | 6:22/km | 684 of 895 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:41 | 6:41/km | 6:41 | 6:41/km |
| 2K | 2.000m | 13:46 | 6:53/km | 7:05 | 7:05/km |
| 3K | 3.000m | 20:23 | 6:48/km | 6:37 | 6:37/km |
| 4K | 4.000m | 26:26 | 6:37/km | 6:03 | 6:03/km |
| 5K | 5.000m | 31:52 | 6:22/km | 5:26 | 5:26/km |
| 6K | 6.000m | 38:16 | 6:23/km | 6:24 | 6:24/km |
| 6.558m | 42:41 | 6:31/km | 4:25 | 7:55/km |
Pace
Average pace for fastest three 6K activities are shown for comparison.
Heart Rate
Minimum: 89 bpm
Average: 149 bpm
Maximum: 184 bpm
Cadence
Elevation / Altitude
Minimum: -31m
Average: 28m
Maximum: 141m