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 | |
Strava | 2717514273 |
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 | 750 of 882 | |||
1 Mile 1.610m | 10:13 | 6:21/km | 715 of 877 | |||
Deci Marathon 4.200m | 25:41 | 6:07/km | 508 of 862 | |||
5K 5.000m | 30:11 | 6:02/km | 442 of 834 | |||
5 Mile 8.050m | 46:38 | 5:48/km | 167 of 596 |
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