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 |
Badges Earned
Runnerdam
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 | 853 of 1005 | |||
| 1 Mile 1.610m | 10:13 | 6:21/km | 811 of 1000 | |||
| Deci Marathon 4.200m | 25:41 | 6:07/km | 581 of 984 | |||
| 5K 5.000m | 30:11 | 6:02/km | 508 of 953 | |||
| 5 Mile 8.050m | 46:38 | 5:48/km | 188 of 678 | |||
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
- Training (Tempo/Threshold Run) in Rotterdam (split pace)
- Training (Tempo/Threshold Run) in Rotterdam (average pace)
- Ronde van West 2021 (16 Oct 2021)
- Lelieloop 2023 (29 May 2023)
- Oosterscheldeloop 2024 (30 Mar 2024)
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