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

Training target: Tempo run

Snap niet echt wat er tempo aan was, 40 minuten waarvan maar 10 in zone 4. Morgen of overmorgen interval zal wel weer wat pittiger zijn.

Warmup: 15 minutes in zones 1-2.
Work: 10 minutes in zone 3.
Work: 10 minutes in zone 4.
Cooldown: 5 minutes in zones 1-2.

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• Comment

Details

Distance Recorded (GPS)		7.421m
Time (Watch)		45:43
Pace		6:10/km
Shoe		Nike Pegasus Turbo 2

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Light rain		Moderate rain
Temperature		7.1 ℃		7.2 ℃
Feels like		2.5 ℃		3.0 ℃
Wind			S 9.3 km/h		S 8.2 km/h
Humidity		87%		88%
Pressure		1022 hPa		1022 hPa
Dew point		5.1 ℃		5.3 ℃
Cloudiness		100%		100%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Centrum
• Nieuwe Werk
• Dijkzigt

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		6:09		6:09/km		712 of 1005
1 Mile 1.610m		10:03		6:15/km		745 of 1000
Deci Marathon 4.200m		26:08		6:13/km		648 of 984
5K 5.000m		30:23		6:05/km		531 of 953

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	6:09	6:09/km	6:09	6:09/km
2K	2.000m	12:24	6:12/km	6:15	6:15/km
3K	3.000m	18:46	6:15/km	6:22	6:22/km
4K	4.000m	25:03	6:16/km	6:17	6:17/km
5K	5.000m	30:23	6:05/km	5:20	5:20/km
6K	6.000m	36:11	6:02/km	5:48	5:48/km
7K	7.000m	43:01	6:09/km	6:50	6:50/km
	7.421m	45:43	6:10/km	2:42	6:25/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 7K activities are shown for comparison.

Heart Rate

Minimum: 109 bpm

Average: 158 bpm

Maximum: 179 bpm

Cadence

Elevation / Altitude

Minimum: -5m

Average: 15m

Maximum: 37m