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

Thursday 12 October 2023, 19:36
Rotterdam, NL

W15D4 - Threshold Run

25m Z2, 25m Z4, 25m Z2. Althans dat was de bedoeling. Voelde behoorlijk benauwd dus dat werd eerder Z3-Z5-Z4 anders was het een wandeling geweest. Benen waren wel okay maar hartslag hoog en die wilde ook niet meer naar beneden na het snelle middenstuk.

Details

Distance Recorded (GPS)12.019m
Time (Watch)1:16:06
Pace6:20/km
ShoeNike Pegasus 39 FlyEase
Strava10027118789

Weather

StartFinish
DescriptionOvercast cloudsOvercast clouds
Temperature17.3 ℃17.3 ℃
Feels like17.5 ℃17.6 ℃
WindSW 4.8 km/hSW 4.8 km/h
Humidity94%94%
Pressure1012 hPa1012 hPa
Dew point16.3 ℃16.3 ℃
Cloudiness100%99%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Struisenburg
  • De Esch
  • Kralingen-Oost
  • Kralingse Veer
  • Prins Alexander
  • Kralingen-West
  • Rubroek

Capelle aan den IJssel

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
6:186:18/km672 of 828
1 Mile
1.610m
10:226:26/km707 of 823
Deci Marathon
4.200m
27:136:29/km671 of 808
5K
5.000m
31:516:22/km596 of 783
5 Mile
8.050m
49:476:11/km325 of 561
10K
10.000m
1:02:436:16/km291 of 467
Quarter Marathon
10.550m
1:06:206:17/km212 of 355

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m6:186:18/km6:186:18/km
2K2.000m12:556:28/km6:376:37/km
3K3.000m19:316:30/km6:366:36/km
4K4.000m26:016:30/km6:306:30/km
5K5.000m31:516:22/km5:505:50/km
6K6.000m38:096:22/km6:186:18/km
7K7.000m44:046:18/km5:555:55/km
8K8.000m49:316:11/km5:275:27/km
9K9.000m56:036:14/km6:326:32/km
10K10.000m1:02:436:16/km6:406:40/km
11K11.000m1:09:096:17/km6:266:26/km
12K12.000m1:15:596:20/km6:506:50/km
12.019m1:16:066:20/km0:76:08/km

Pace

Average pace for fastest three 12K activities are shown for comparison.

Heart Rate

Average: 162 bpm
Maximum: 185 bpm
Minimum: 83 bpm

Cadence

Altitude