Rob Kaper's Training (Tempo/Threshold Run) in Rotterdam
Thursday 29 September 2022, 18:53 Rotterdam, NL
W15D4 - Threshold
25m Z2, 25m Z4, 25m Z2, lange cooldown want moest ff de 15 volmaken. Hartslag aan de hoge kant volgens Garmin maar voelde allemaal erg relaxed.
Details
| Distance Recorded (GPS) | 15.468m | |
| Time (Watch) | 1:32:37 | |
| Pace | 5:59/km | |
| Shoe | Saucony Endorpin Speed 2 Orange |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Few clouds | Broken clouds | |||
| Temperature | 13.8 ℃ | 10.8 ℃ | |||
| Feels like | 13.1 ℃ | 10.1 ℃ | |||
| Wind | N 2.1 km/h | N 1.0 km/h | |||
| Humidity | 71% | 83% | |||
| Pressure | 1005 hPa | 1005 hPa | |||
| Dew point | 8.6 ℃ | 8.0 ℃ | |||
| Cloudiness | 20% | 72% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
- Kralingse Veer
- IJsselmonde
- Groenenhagen-Tuinenhoven
- Zomerland
- Sportdorp
- Kreekhuizen
- Dalenbuurt
- Feijenoord
Capelle aan den IJssel
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:54 | 5:54/km | 550 of 1110 | |||
| 1 Mile 1.610m | 9:34 | 5:57/km | 555 of 1105 | |||
| Deci Marathon 4.200m | 25:27 | 6:04/km | 582 of 1077 | |||
| 5K 5.000m | 29:48 | 5:58/km | 476 of 1040 | |||
| 5 Mile 8.050m | 46:05 | 5:43/km | 167 of 723 | |||
| 10K 10.000m | 57:33 | 5:45/km | 155 of 613 | |||
| Quarter Marathon 10.550m | 1:01:04 | 5:47/km | 95 of 456 | |||
| 15K 15.000m | 1:29:06 | 5:56/km | 109 of 313 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:54 | 5:54/km | 5:54 | 5:54/km |
| 2K | 2.000m | 11:59 | 6:00/km | 6:05 | 6:05/km |
| 3K | 3.000m | 17:57 | 5:59/km | 5:58 | 5:58/km |
| 4K | 4.000m | 24:02 | 6:01/km | 6:05 | 6:05/km |
| 5K | 5.000m | 29:48 | 5:58/km | 5:46 | 5:46/km |
| 6K | 6.000m | 35:18 | 5:53/km | 5:30 | 5:30/km |
| 7K | 7.000m | 40:29 | 5:47/km | 5:11 | 5:11/km |
| 8K | 8.000m | 45:50 | 5:44/km | 5:21 | 5:21/km |
| 9K | 9.000m | 51:23 | 5:43/km | 5:33 | 5:33/km |
| 10K | 10.000m | 57:33 | 5:45/km | 6:10 | 6:10/km |
| 11K | 11.000m | 1:04:01 | 5:49/km | 6:28 | 6:28/km |
| 12K | 12.000m | 1:11:06 | 5:56/km | 7:05 | 7:05/km |
| 13K | 13.000m | 1:17:33 | 5:58/km | 6:27 | 6:27/km |
| 14K | 14.000m | 1:23:27 | 5:58/km | 5:54 | 5:54/km |
| 15K | 15.000m | 1:29:06 | 5:56/km | 5:39 | 5:39/km |
| 15.468m | 1:32:37 | 5:59/km | 3:31 | 7:31/km |
Pace
Average pace for fastest three 15K activities are shown for comparison.
Heart Rate
Minimum: 88 bpm
Average: 159 bpm
Maximum: 179 bpm
Cadence
Elevation / Altitude
Minimum: -7m
Average: 3m
Maximum: 26m