Rob Kaper's Training (Tempo/Threshold Run) in Rotterdam
Tuesday 17 September 2019, 20:18 Rotterdam, NL
Polar training target: Tempo run
Blijkbaar is 15 graden heerlijk om in te lopen want prima aan de hartslagzones gehouden en ondanks dat het eerste half uur rustig aanvoelde een retesnel gemiddelde voor een training.
Warm-up: 15 minutes in zones 1-2.
Work: 15 minutes in zone 3.
Work: 15 minutes in zone 4.
Cool-down: 5 minutes in zones 1-2.
Details
Distance Recorded (GPS) | 8.556m | |
Time (Watch) | 50:07 | |
Pace | 5:51/km | |
Shoe | Nike Pegasus Turbo 2 |
Badges Earned
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Overcast clouds | Scattered clouds | |||
Temperature | 13.9 ℃ | 13.5 ℃ | |||
Feels like | 13.1 ℃ | 12.6 ℃ | |||
Wind | N 3.1 km/h | N 4.1 km/h | |||
Humidity | 64% | 65% | |||
Pressure | 1024 hPa | 1025 hPa | |||
Dew point | 7.3 ℃ | 7.1 ℃ | |||
Cloudiness | 100% | 40% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
- Kralingse Veer
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 6:25 | 6:25/km | 833 of 984 | |||
1 Mile 1.610m | 10:13 | 6:21/km | 794 of 979 | |||
Deci Marathon 4.200m | 25:41 | 6:07/km | 566 of 964 | |||
5K 5.000m | 30:11 | 6:02/km | 495 of 933 | |||
5 Mile 8.050m | 46:38 | 5:48/km | 183 of 665 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 6:25 | 6:25/km | 6:25 | 6:25/km |
2K | 2.000m | 12:43 | 6:22/km | 6:18 | 6:18/km |
3K | 3.000m | 18:33 | 6:11/km | 5:50 | 5:50/km |
4K | 4.000m | 24:35 | 6:09/km | 6:02 | 6:02/km |
5K | 5.000m | 30:11 | 6:02/km | 5:36 | 5:36/km |
6K | 6.000m | 35:29 | 5:55/km | 5:18 | 5:18/km |
7K | 7.000m | 40:43 | 5:49/km | 5:14 | 5:14/km |
8K | 8.000m | 46:18 | 5:47/km | 5:35 | 5:35/km |
8.556m | 50:07 | 5:51/km | 3:49 | 6:52/km |
Pace
Average pace for fastest three 8K activities are shown for comparison.
Heart Rate
Minimum: 96 bpm
Average: 151 bpm
Maximum: 179 bpm
Cadence
Elevation / Altitude
Minimum: -14m
Average: 3m
Maximum: 39m