Rob Kaper's Training (Tempo/Threshold Run) in Rotterdam
Wednesday 12 February 2020, 15:44 Rotterdam, NL
Training target: Tempo run
Nieuwe schoenen in de sale gekocht, vertrouwde Pegs voor het allround werk.
De pijntjes van de afgelopen dagen bleken oppervlakkig, tijdens het lopen nergens last van. Hartslagmeting lijkt onbetrouwbaar, aan de andere kant was het niet heel erg zwaar op de wind na.
Komende dagen veel tijd om te lopen, maar allemaal wel rustig tempo want met de Watertorenloop wil ik mijn 10k PR aanvallen.
Warmup: 15 minutes in zones 1-2.
Work: 12 minutes in zone 3.
Work: 13 minutes in zone 4.
Cooldown: 5 minutes in zones 1-2.
Details
Distance Recorded (GPS) | 7.063m | |
Time (Watch) | 40:50 | |
Pace | 5:47/km | |
Shoe | Nike Pegasus 36 Pink | |
Strava | 3093714092 |
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Broken clouds | Broken clouds | |||
Temperature | 7.0 ℃ | 6.9 ℃ | |||
Feels like | 2.8 ℃ | 3.0 ℃ | |||
Wind | W 7.7 km/h | W 6.7 km/h | |||
Humidity | 67% | 68% | |||
Pressure | 1014 hPa | 1014 hPa | |||
Dew point | 1.3 ℃ | 1.4 ℃ | |||
Cloudiness | 75% | 75% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 5:29 | 5:29/km | 150 of 852 | |||
1 Mile 1.610m | 9:01 | 5:36/km | 188 of 847 | |||
Deci Marathon 4.200m | 24:32 | 5:50/km | 296 of 832 | |||
5K 5.000m | 29:01 | 5:48/km | 267 of 805 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 5:29 | 5:29/km | 5:29 | 5:29/km |
2K | 2.000m | 11:19 | 5:40/km | 5:50 | 5:50/km |
3K | 3.000m | 17:18 | 5:46/km | 5:59 | 5:59/km |
4K | 4.000m | 23:24 | 5:51/km | 6:06 | 6:06/km |
5K | 5.000m | 29:01 | 5:48/km | 5:37 | 5:37/km |
6K | 6.000m | 34:33 | 5:46/km | 5:32 | 5:32/km |
7K | 7.000m | 40:25 | 5:46/km | 5:52 | 5:52/km |
7.063m | 40:50 | 5:47/km | 0:25 | 6:37/km |
Pace
Average pace for fastest three 7K activities are shown for comparison.
Heart Rate
Minimum: 111 bpm
Average: 149 bpm
Maximum: 172 bpm
Cadence
Elevation / Altitude
Minimum: -3m
Average: 8m
Maximum: 51m