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

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.

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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		Clear sky
Temperature		15.7 ℃		15.2 ℃
Feels like		15.4 ℃		14.9 ℃
Wind			N 1.9 km/h		N 1.9 km/h
Humidity		81%		82%
Pressure		1018 hPa		1018 hPa
Dew point		12.4 ℃		12.1 ℃
Cloudiness		2%		2%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Feijenoord
• Nieuwe Werk

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		6:41		6:41/km		908 of 996
1 Mile 1.610m		10:58		6:49/km		922 of 991
Deci Marathon 4.200m		27:30		6:33/km		827 of 975
5K 5.000m		31:52		6:22/km		722 of 944

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

• Training (Tempo/Threshold Run) in Rotterdam (split pace)
• Training (Tempo/Threshold Run) in Rotterdam (average pace)
• Ronde van West 2021 (16 Oct 2021)
• Oosterscheldeloop 2024 (30 Mar 2024)
• Lelieloop 2023 (29 May 2023)

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