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 | |
| Pace | 6:20/km | |
| Shoe | Nike Pegasus 39 FlyEase | |
| Strava | 10027118789 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Overcast clouds | Overcast clouds | |||
| Temperature | 17.3 ℃ | 17.3 ℃ | |||
| Feels like | 17.5 ℃ | 17.6 ℃ | |||
| Wind | SW 4.8 km/h | SW 4.8 km/h | |||
| Humidity | 94% | 94% | |||
| Pressure | 1012 hPa | 1012 hPa | |||
| Dew point | 16.3 ℃ | 16.3 ℃ | |||
| Cloudiness | 100% | 99% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
- Kralingse Veer
- Prins Alexander
- Kralingen-West
- Rubroek
Capelle aan den IJssel
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:18 | 6:18/km | 718 of 882 | |||
| 1 Mile 1.610m | 10:22 | 6:26/km | 752 of 877 | |||
| Deci Marathon 4.200m | 27:13 | 6:29/km | 717 of 862 | |||
| 5K 5.000m | 31:51 | 6:22/km | 640 of 834 | |||
| 5 Mile 8.050m | 49:47 | 6:11/km | 353 of 596 | |||
| 10K 10.000m | 1:02:43 | 6:16/km | 317 of 498 | |||
| Quarter Marathon 10.550m | 1:06:20 | 6:17/km | 229 of 377 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:18 | 6:18/km | 6:18 | 6:18/km |
| 2K | 2.000m | 12:55 | 6:28/km | 6:37 | 6:37/km |
| 3K | 3.000m | 19:31 | 6:30/km | 6:36 | 6:36/km |
| 4K | 4.000m | 26:01 | 6:30/km | 6:30 | 6:30/km |
| 5K | 5.000m | 31:51 | 6:22/km | 5:50 | 5:50/km |
| 6K | 6.000m | 38:09 | 6:22/km | 6:18 | 6:18/km |
| 7K | 7.000m | 44:04 | 6:18/km | 5:55 | 5:55/km |
| 8K | 8.000m | 49:31 | 6:11/km | 5:27 | 5:27/km |
| 9K | 9.000m | 56:03 | 6:14/km | 6:32 | 6:32/km |
| 10K | 10.000m | 1:02:43 | 6:16/km | 6:40 | 6:40/km |
| 11K | 11.000m | 1:09:09 | 6:17/km | 6:26 | 6:26/km |
| 12K | 12.000m | 1:15:59 | 6:20/km | 6:50 | 6:50/km |
| 12.019m | 1:16:06 | 6:20/km | 0:7 | 6:08/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