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

Tuesday 30 July 2019, 22:06
Rotterdam, NL

Polar training target: Tempo run

Warm-up: 15 minutes in zones 1-2.
Work: 12 minutes in zone 3.
Work: 13 minutes in zone 4.
Cool-down: 5 minutes in zones 1-2.

Details

Distance Recorded (GPS)8.026m
Time (Watch)52:59
Pace6:36/km
ShoeASICS Gel-Pulse 10
Strava2577034413

Weather

StartFinish
DescriptionBroken cloudsOvercast clouds
Temperature20.7 ℃20.1 ℃
Feels like20.6 ℃20.0 ℃
WindW 4.6 km/hW 4.0 km/h
Humidity69%70%
Pressure1011 hPa1011 hPa
Dew point14.8 ℃14.4 ℃
Cloudiness75%100%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

  • Struisenburg
  • Kralingen-West
  • Rubroek
  • Oud-Crooswijk
  • Kralingen-Oost
  • Kralingse Bos
  • De Esch
  • Stadsdriehoek

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
6:186:18/km662 of 824
1 Mile
1.610m
10:226:26/km702 of 819
Deci Marathon
4.200m
26:466:22/km618 of 804
5K
5.000m
31:486:22/km584 of 779

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m6:186:18/km6:186:18/km
2K2.000m13:046:32/km6:466:46/km
3K3.000m19:236:28/km6:196:19/km
4K4.000m25:396:25/km6:166:16/km
5K5.000m31:486:22/km6:096:09/km
6K6.000m38:086:21/km6:206:20/km
7K7.000m45:186:28/km7:107:10/km
8K8.000m52:486:36/km7:307:30/km
8.026m52:596:36/km0:117:03/km

Pace

Average pace for fastest three 8K activities are shown for comparison.

Heart Rate

Average: 153 bpm
Maximum: 176 bpm
Minimum: 102 bpm

Cadence

Altitude