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

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/km775 of 960
1 Mile
1.610m
10:226:26/km813 of 955
Deci Marathon
4.200m
27:136:29/km778 of 940
5K
5.000m
31:516:22/km695 of 910
5 Mile
8.050m
49:476:11/km379 of 646
10K
10.000m
1:02:436:16/km344 of 542
Quarter Marathon
10.550m
1:06:206:17/km245 of 405

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