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

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		879 of 992
1 Mile 1.610m		10:24		6:28/km		851 of 987
Deci Marathon 4.200m		26:08		6:13/km		636 of 971
5K 5.000m		30:06		6:01/km		489 of 940

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

• Training (Tempo/Threshold Run) in Rotterdam (split pace)
• Training (Tempo/Threshold Run) in Rotterdam (average pace)
• Ronde van West 2021 (16 Oct 2021)
• Oosterscheldeloop 2024 (30 Mar 2024)
• Lelieloop 2023 (29 May 2023)

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