Rob Kaper's Training (Tempo/Threshold Run) in Rotterdam
Tuesday 12 September 2023, 20:53 Rotterdam, NL
W11D2 - Threshold Run
Wilde eigenlijk iets langzamer maar 19 graden voelt na vorige week heerlijk aan. Is ook de temperatuur die zondag verwacht wordt dus dan weet ik alvast ongeveer hoe of wat. Morgen interval, donderdag rust, vrijdag/zaterdag twee keer kort en easy en dan zondag vlammen!
Details
| Distance Recorded (GPS) | 15.076m | |
| Time (Watch) | 1:30:01 | |
| Pace | 5:58/km | |
| Shoe | Nike Pegasus 39 FlyEase |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Moderate rain | Moderate rain | |||
| Temperature | 20.4 ℃ | 19.6 ℃ | |||
| Feels like | 20.8 ℃ | 19.9 ℃ | |||
| Wind | N 1.5 km/h | N 0.5 km/h | |||
| Humidity | 86% | 90% | |||
| Pressure | 1013 hPa | 1013 hPa | |||
| Dew point | 18.0 ℃ | 17.9 ℃ | |||
| Cloudiness | 100% | 20% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Rubroek
- Oude Noorden
- Oud-Crooswijk
- Nieuw-Crooswijk
- Kralingse Bos
- Hillegersberg-Schiebroek
- Terbregge
- Kralingen-Oost
- Kralingen-West
- Struisenburg
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:53 | 5:53/km | 491 of 994 | |||
| 1 Mile 1.610m | 9:48 | 6:05/km | 625 of 989 | |||
| Deci Marathon 4.200m | 26:09 | 6:14/km | 646 of 973 | |||
| 5K 5.000m | 30:42 | 6:08/km | 570 of 942 | |||
| 5 Mile 8.050m | 48:57 | 6:05/km | 346 of 670 | |||
| 10K 10.000m | 1:00:09 | 6:01/km | 253 of 562 | |||
| Quarter Marathon 10.550m | 1:03:31 | 6:01/km | 160 of 419 | |||
| 15K 15.000m | 1:29:29 | 5:58/km | 111 of 281 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:53 | 5:53/km | 5:53 | 5:53/km |
| 2K | 2.000m | 12:07 | 6:04/km | 6:14 | 6:14/km |
| 3K | 3.000m | 18:51 | 6:17/km | 6:44 | 6:44/km |
| 4K | 4.000m | 25:01 | 6:15/km | 6:10 | 6:10/km |
| 5K | 5.000m | 30:42 | 6:08/km | 5:41 | 5:41/km |
| 6K | 6.000m | 36:43 | 6:07/km | 6:01 | 6:01/km |
| 7K | 7.000m | 42:48 | 6:07/km | 6:05 | 6:05/km |
| 8K | 8.000m | 48:39 | 6:05/km | 5:51 | 5:51/km |
| 9K | 9.000m | 54:34 | 6:04/km | 5:55 | 5:55/km |
| 10K | 10.000m | 1:00:09 | 6:01/km | 5:35 | 5:35/km |
| 11K | 11.000m | 1:06:15 | 6:01/km | 6:06 | 6:06/km |
| 12K | 12.000m | 1:12:13 | 6:01/km | 5:58 | 5:58/km |
| 13K | 13.000m | 1:18:15 | 6:01/km | 6:02 | 6:02/km |
| 14K | 14.000m | 1:23:57 | 6:00/km | 5:42 | 5:42/km |
| 15K | 15.000m | 1:29:29 | 5:58/km | 5:32 | 5:32/km |
| 15.076m | 1:30:01 | 5:58/km | 0:32 | 7:01/km |
Pace
Average pace for fastest three 15K activities are shown for comparison.
Heart Rate
Minimum: 77 bpm
Average: 149 bpm
Maximum: 171 bpm
Cadence
Elevation / Altitude
Minimum: -5m
Average: 2m
Maximum: 10m