Rob Kaper's Training (Tempo/Threshold Run) in Rotterdam
Thursday 25 July 2019, 00:06 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.
Omdat de warmte binnen blijft hangen viel het best mee buiten rond middernacht. Strak op zones kunnen lopen.
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
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 | 943 of 995 | |||
| 1 Mile 1.610m | 11:10 | 6:56/km | 936 of 990 | |||
| Deci Marathon 4.200m | 26:58 | 6:25/km | 780 of 974 | |||
| 5K 5.000m | 31:35 | 6:19/km | 687 of 943 | |||
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
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