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
Pace5:51/km
ShoeNike Pegasus Turbo 2
Strava2717514273

Weather

StartFinish
DescriptionOvercast cloudsScattered clouds
Temperature13.9 ℃13.5 ℃
Feels like13.1 ℃12.6 ℃
WindN 3.1 km/hN 4.1 km/h
Humidity64%65%
Pressure1024 hPa1025 hPa
Dew point7.3 ℃7.1 ℃
Cloudiness100%40%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Struisenburg
  • De Esch
  • Kralingen-Oost
  • Kralingse Veer

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
6:256:25/km702 of 828
1 Mile
1.610m
10:136:21/km670 of 823
Deci Marathon
4.200m
25:416:07/km470 of 808
5K
5.000m
30:116:02/km407 of 783
5 Mile
8.050m
46:385:48/km149 of 561

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m6:256:25/km6:256:25/km
2K2.000m12:436:22/km6:186:18/km
3K3.000m18:336:11/km5:505:50/km
4K4.000m24:356:09/km6:026:02/km
5K5.000m30:116:02/km5:365:36/km
6K6.000m35:295:55/km5:185:18/km
7K7.000m40:435:49/km5:145:14/km
8K8.000m46:185:47/km5:355:35/km
8.556m50:075:51/km3:496:52/km

Pace

Average pace for fastest three 8K activities are shown for comparison.

Heart Rate

Average: 151 bpm
Maximum: 179 bpm
Minimum: 96 bpm

Cadence

Altitude