Rob Kaper's Training (Tempo/Threshold Run) in Rotterdam
Tuesday 9 July 2019, 20:39 Rotterdam, NL
Polar training target: Tempo run
Warm-up: 15 minutes in zones 1-2.
Work: 10 minutes in zone 3.
Work: 10 minutes in zone 4.
Cool-down: 5 minutes in zones 1-2.
Eindelijk een beetje tempo maken. Helaas gaat deze tijd af van de long runs maar alles bij elkaar zou het wel meer kilometers per week moeten betekenen op weg naar de HM.
Details
Distance Recorded (GPS) | 6.555m | |
Time (Watch) | 40:46 | |
Pace | 6:13/km | |
Shoe | ASICS Gel-Pulse 10 | |
Strava | 2518573744 |
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Clear sky | Clear sky | |||
Temperature | 16.8 ℃ | 16.3 ℃ | |||
Feels like | 16.2 ℃ | 15.8 ℃ | |||
Wind | N 3.1 km/h | N 2.1 km/h | |||
Humidity | 64% | 67% | |||
Pressure | 1021 hPa | 1021 hPa | |||
Dew point | 10.0 ℃ | 10.2 ℃ | |||
Cloudiness | 0% | 0% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Struisenburg
- Kralingen-West
- Rubroek
- Oud-Crooswijk
- Kralingse Bos
- Kralingen-Oost
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 6:31 | 6:31/km | 728 of 838 | |||
1 Mile 1.610m | 10:34 | 6:34/km | 754 of 833 | |||
Deci Marathon 4.200m | 26:15 | 6:15/km | 551 of 818 | |||
5K 5.000m | 30:30 | 6:06/km | 448 of 793 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 6:31 | 6:31/km | 6:31 | 6:31/km |
2K | 2.000m | 13:07 | 6:34/km | 6:36 | 6:36/km |
3K | 3.000m | 19:14 | 6:25/km | 6:07 | 6:07/km |
4K | 4.000m | 25:13 | 6:18/km | 5:59 | 5:59/km |
5K | 5.000m | 30:30 | 6:06/km | 5:17 | 5:17/km |
6K | 6.000m | 36:17 | 6:03/km | 5:47 | 5:47/km |
6.555m | 40:46 | 6:13/km | 4:29 | 8:05/km |
Pace
Average pace for fastest three 6K activities are shown for comparison.
Heart Rate
Average: 142 bpm
Maximum: 168 bpm
Minimum: 85 bpm