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
Runnerdam
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 | 879 of 960 | |||
| 1 Mile 1.610m | 10:47 | 6:42/km | 882 of 955 | |||
| Deci Marathon 4.200m | 28:39 | 6:49/km | 866 of 940 | |||
| 5K 5.000m | 33:57 | 6:47/km | 831 of 910 | |||
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