Rob Kaper's Training (Tempo/Threshold Run) in Rotterdam
Wednesday 4 September 2019, 20:46 Rotterdam, NL
Polar training target: Tempo run
Warm-up: 15 minutes in zones 1-2.
Work: 10 minutes in zone 3.
Work: 10 minutes in zone 4.
Cool-down: 5 minutes in zones 1-2.
Details
| Distance Recorded (GPS) | 6.835m | |
| Time (Watch) | 41:32 | |
| Pace | 6:05/km | |
| Shoe | Nike Pegasus Turbo 2 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Scattered clouds | Broken clouds | |||
| Temperature | 15.2 ℃ | 14.4 ℃ | |||
| Feels like | 15.1 ℃ | 14.2 ℃ | |||
| Wind | SW 1.5 km/h | SW 1.5 km/h | |||
| Humidity | 88% | 90% | |||
| Pressure | 1014 hPa | 1014 hPa | |||
| Dew point | 13.2 ℃ | 12.7 ℃ | |||
| Cloudiness | 40% | 75% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Feijenoord
- Nieuwe Werk
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:34 | 6:34/km | 946 of 1063 | |||
| 1 Mile 1.610m | 10:24 | 6:28/km | 914 of 1058 | |||
| Deci Marathon 4.200m | 26:08 | 6:13/km | 680 of 1037 | |||
| 5K 5.000m | 30:06 | 6:01/km | 517 of 1003 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:34 | 6:34/km | 6:34 | 6:34/km |
| 2K | 2.000m | 12:54 | 6:27/km | 6:20 | 6:20/km |
| 3K | 3.000m | 18:49 | 6:16/km | 5:55 | 5:55/km |
| 4K | 4.000m | 24:58 | 6:15/km | 6:09 | 6:09/km |
| 5K | 5.000m | 30:06 | 6:01/km | 5:08 | 5:08/km |
| 6K | 6.000m | 35:42 | 5:57/km | 5:36 | 5:36/km |
| 6.835m | 41:32 | 6:05/km | 5:50 | 6:59/km |
Pace
Average pace for fastest three 6K activities are shown for comparison.
Heart Rate
Minimum: 113 bpm
Average: 158 bpm
Maximum: 181 bpm
Cadence
Elevation / Altitude
Minimum: -40m
Average: -4m
Maximum: 24m