Rob Kaper's Training (Tempo/Threshold Run) in Rotterdam
Saturday 24 August 2019, 19:56 Rotterdam, NL
Polar training target: Tempo run
Alleen echt tempo was het niet, al valt het voor 25c nog mee misschien? Wel beetje last van de knie na gisteren.
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) | 6.619m | |
Time (Watch) | 45:26 | |
Pace | 6:52/km | |
Shoe | ASICS Gel-Pulse 10 |
Badges Earned
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Clear sky | Clear sky | |||
Temperature | 26.0 ℃ | 24.3 ℃ | |||
Feels like | 26.0 ℃ | 24.2 ℃ | |||
Wind | NE 2.6 km/h | NE 1.5 km/h | |||
Humidity | 48% | 56% | |||
Pressure | 1018 hPa | 1018 hPa | |||
Dew point | 14.2 ℃ | 14.9 ℃ | |||
Cloudiness | 0% | 0% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 6:42 | 6:42/km | 870 of 949 | |||
1 Mile 1.610m | 10:47 | 6:42/km | 873 of 945 | |||
Deci Marathon 4.200m | 28:39 | 6:49/km | 857 of 929 | |||
5K 5.000m | 33:57 | 6:47/km | 822 of 899 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 6:42 | 6:42/km | 6:42 | 6:42/km |
2K | 2.000m | 13:30 | 6:45/km | 6:48 | 6:48/km |
3K | 3.000m | 20:08 | 6:43/km | 6:38 | 6:38/km |
4K | 4.000m | 27:05 | 6:46/km | 6:57 | 6:57/km |
5K | 5.000m | 33:57 | 6:47/km | 6:52 | 6:52/km |
6K | 6.000m | 40:34 | 6:46/km | 6:37 | 6:37/km |
6.619m | 45:26 | 6:52/km | 4:52 | 7:52/km |
Pace
Average pace for fastest three 6K activities are shown for comparison.
Heart Rate
Minimum: 102 bpm
Average: 151 bpm
Maximum: 173 bpm
Cadence
Elevation / Altitude
Minimum: -4m
Average: 11m
Maximum: 52m