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

Badges Earned

Rotterdam skyline
Runnerdam

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/km742 of 921
1 Mile
1.610m
10:226:26/km780 of 916
Deci Marathon
4.200m
27:136:29/km745 of 901
5K
5.000m
31:516:22/km664 of 871
5 Mile
8.050m
49:476:11/km365 of 625
10K
10.000m
1:02:436:16/km330 of 521
Quarter Marathon
10.550m
1:06:206:17/km238 of 393

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

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

Cadence

Elevation / Altitude

Minimum: -4m
Average: 2m
Maximum: 9m