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.

Omdat de warmte binnen blijft hangen viel het best mee buiten rond middernacht. Strak op zones kunnen lopen.

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Details

Distance Recorded (GPS)		6.267m
Time (Watch)		40:29
Pace		6:28/km
Shoe		ASICS Gel-Pulse 10

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Scattered clouds		Scattered clouds
Temperature		22.5 ℃		21.8 ℃
Feels like		22.8 ℃		22.1 ℃
Wind			NW 1.7 km/h		NW 1.6 km/h
Humidity		74%		78%
Pressure		1015 hPa		1016 hPa
Dew point		17.7 ℃		17.8 ℃
Cloudiness		41%		45%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Struisenburg
• De Esch
• Kralingen-Oost

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		7:01		7:01/km		944 of 996
1 Mile 1.610m		11:10		6:56/km		937 of 991
Deci Marathon 4.200m		26:58		6:25/km		781 of 975
5K 5.000m		31:35		6:19/km		688 of 944

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	7:01	7:01/km	7:01	7:01/km
2K	2.000m	13:48	6:54/km	6:47	6:47/km
3K	3.000m	19:57	6:39/km	6:09	6:09/km
4K	4.000m	25:45	6:26/km	5:48	5:48/km
5K	5.000m	31:35	6:19/km	5:50	5:50/km
6K	6.000m	38:24	6:24/km	6:49	6:49/km
	6.267m	40:29	6:28/km	2:05	7:48/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: 92 bpm

Average: 143 bpm

Maximum: 170 bpm

Cadence

Elevation / Altitude

Minimum: -14m

Average: 7m

Maximum: 35m