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
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 | 865 of 949 | |||
1 Mile 1.610m | 10:58 | 6:49/km | 880 of 945 | |||
Deci Marathon 4.200m | 27:30 | 6:33/km | 789 of 929 | |||
5K 5.000m | 31:52 | 6:22/km | 688 of 899 |
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