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

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.

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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		1019 hPa		1019 hPa
Dew point		14.2 ℃		14.9 ℃
Cloudiness		0%		0%

Route

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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		913 of 996
1 Mile 1.610m		10:47		6:42/km		915 of 991
Deci Marathon 4.200m		28:39		6:49/km		898 of 975
5K 5.000m		33:57		6:47/km		861 of 944

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

• Training (Tempo/Threshold Run) in Rotterdam (split pace)
• Training (Tempo/Threshold Run) in Rotterdam (average pace)
• Ronde van West 2021 (16 Oct 2021)
• Oosterscheldeloop 2024 (30 Mar 2024)
• Lelieloop 2023 (29 May 2023)

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