Rob Kaper's Training (Tempo/Threshold Run) in Rotterdam
Tuesday 18 February 2020, 23:39 Rotterdam, NL
Training target: Tempo Run
Wind, regen, vakantiebenen, reis- en concertmoeheid, alcohol- en rookhandicap, dus het ging allemaal niet vanzelf. En dan ook nog een wat brakke GPS.
Morgen m'n 10k PR aanvallen lijkt wat minder realistisch dan in de goede vorm van de vorige weken maar dat zien we dan wel weer.
Warmup: 15 minutes in zones 1-2.
Work: 12 minutes in zone 3.
Work: 13 minutes in zone 4.
Cooldown: 5 minutes in zones 1-2.
Details
Distance Recorded (GPS) | 7.262m | |
Time (Watch) | 42:42 | |
Pace | 5:53/km | |
Shoe | Nike Pegasus 36 Pink | |
Strava | 3112122317 |
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Moderate rain | Moderate rain | |||
Temperature | 6.9 ℃ | 6.7 ℃ | |||
Feels like | 1.9 ℃ | 1.7 ℃ | |||
Wind | SW 10.8 km/h | SW 10.3 km/h | |||
Humidity | 86% | 85% | |||
Pressure | 1012 hPa | 1011 hPa | |||
Dew point | 4.7 ℃ | 4.3 ℃ | |||
Cloudiness | 40% | 75% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Feijenoord
- Wilhelminapier
- Nieuwe Werk
- Centrum
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 5:55 | 5:55/km | 438 of 851 | |||
1 Mile 1.610m | 9:57 | 6:11/km | 587 of 846 | |||
Deci Marathon 4.200m | 25:18 | 6:01/km | 429 of 831 | |||
5K 5.000m | 29:49 | 5:58/km | 371 of 804 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 5:55 | 5:55/km | 5:55 | 5:55/km |
2K | 2.000m | 12:17 | 6:09/km | 6:22 | 6:22/km |
3K | 3.000m | 18:38 | 6:13/km | 6:21 | 6:21/km |
4K | 4.000m | 24:12 | 6:03/km | 5:34 | 5:34/km |
5K | 5.000m | 29:49 | 5:58/km | 5:37 | 5:37/km |
6K | 6.000m | 34:59 | 5:50/km | 5:10 | 5:10/km |
7K | 7.000m | 41:04 | 5:52/km | 6:05 | 6:05/km |
7.262m | 42:42 | 5:53/km | 1:38 | 6:14/km |
Pace
Average pace for fastest three 7K activities are shown for comparison.
Heart Rate
Minimum: 78 bpm
Average: 154 bpm
Maximum: 175 bpm
Cadence
Elevation / Altitude
Minimum: -15m
Average: 3m
Maximum: 98m