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

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.

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Details

Distance Recorded (GPS)		6.555m
Time (Watch)		40:46
Pace		6:13/km
Shoe		ASICS Gel-Pulse 10

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Clear sky		Clear sky
Temperature		16.4 ℃		16.3 ℃
Feels like		15.8 ℃		15.7 ℃
Wind			N 3.1 km/h		N 2.1 km/h
Humidity		65%		68%
Pressure		1021 hPa		1021 hPa
Dew point		9.9 ℃		10.3 ℃
Cloudiness		0%		0%

Route

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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		874 of 1005
1 Mile 1.610m		10:34		6:34/km		898 of 1000
Deci Marathon 4.200m		26:15		6:15/km		666 of 984
5K 5.000m		30:30		6:06/km		546 of 953

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

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

Average pace for fastest three 6K activities are shown for comparison.

Heart Rate

Minimum: 85 bpm

Average: 142 bpm

Maximum: 168 bpm

Cadence

Elevation / Altitude

Minimum: -19m

Average: 3m

Maximum: 28m