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 | |
| Pace | 6:36/km | |
| Shoe | ASICS Gel-Pulse 10 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Broken clouds | Overcast clouds | |||
| Temperature | 20.7 ℃ | 20.1 ℃ | |||
| Feels like | 20.6 ℃ | 20.0 ℃ | |||
| Wind | W 4.6 km/h | W 4.0 km/h | |||
| Humidity | 69% | 70% | |||
| Pressure | 1011 hPa | 1011 hPa | |||
| Dew point | 14.8 ℃ | 14.4 ℃ | |||
| Cloudiness | 75% | 100% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Struisenburg
- Kralingen-West
- Rubroek
- Oud-Crooswijk
- Kralingen-Oost
- Kralingse Bos
- De Esch
- Stadsdriehoek
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:18 | 6:18/km | 754 of 945 | |||
| 1 Mile 1.610m | 10:22 | 6:26/km | 798 of 941 | |||
| Deci Marathon 4.200m | 26:46 | 6:22/km | 711 of 925 | |||
| 5K 5.000m | 31:48 | 6:22/km | 672 of 895 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:18 | 6:18/km | 6:18 | 6:18/km |
| 2K | 2.000m | 13:04 | 6:32/km | 6:46 | 6:46/km |
| 3K | 3.000m | 19:23 | 6:28/km | 6:19 | 6:19/km |
| 4K | 4.000m | 25:39 | 6:25/km | 6:16 | 6:16/km |
| 5K | 5.000m | 31:48 | 6:22/km | 6:09 | 6:09/km |
| 6K | 6.000m | 38:08 | 6:21/km | 6:20 | 6:20/km |
| 7K | 7.000m | 45:18 | 6:28/km | 7:10 | 7:10/km |
| 8K | 8.000m | 52:48 | 6:36/km | 7:30 | 7:30/km |
| 8.026m | 52:59 | 6:36/km | 0:11 | 7:03/km |
Pace
Average pace for fastest three 8K activities are shown for comparison.
Heart Rate
Minimum: 102 bpm
Average: 153 bpm
Maximum: 176 bpm
Cadence
Elevation / Altitude
Minimum: -19m
Average: 0m
Maximum: 45m