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 | 741 of 852 | |||
1 Mile 1.610m | 10:34 | 6:34/km | 766 of 847 | |||
Deci Marathon 4.200m | 26:15 | 6:15/km | 562 of 832 | |||
5K 5.000m | 30:30 | 6:06/km | 456 of 805 |
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
Minimum: 85 bpm
Average: 142 bpm
Maximum: 168 bpm
Cadence
Elevation / Altitude
Minimum: -19m
Average: 3m
Maximum: 28m