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

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.

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Details

Distance Recorded (GPS)		8.556m
Time (Watch)		50:07
Pace		5:51/km
Shoe		Nike Pegasus Turbo 2

Badges Earned

Runnerdam

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

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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		844 of 996
1 Mile 1.610m		10:13		6:21/km		802 of 991
Deci Marathon 4.200m		25:41		6:07/km		574 of 975
5K 5.000m		30:11		6:02/km		502 of 944
5 Mile 8.050m		46:38		5:48/km		187 of 672

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

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

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