Rob Kaper's Training (Tempo/Threshold Run) in Rotterdam
Tuesday 18 February 2020, 23:39 Rotterdam, NL
Training target: Tempo Run
Wind, regen, vakantiebenen, reis- en concertmoeheid, alcohol- en rookhandicap, dus het ging allemaal niet vanzelf. En dan ook nog een wat brakke GPS.
Morgen m'n 10k PR aanvallen lijkt wat minder realistisch dan in de goede vorm van de vorige weken maar dat zien we dan wel weer.
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) | 7.262m | |
Time (Watch) | 42:42 | |
Pace | 5:53/km | |
Shoe | Nike Pegasus 36 Pink | |
Strava | 3112122317 |
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Moderate rain | Moderate rain | |||
Temperature | 6.9 ℃ | 6.7 ℃ | |||
Feels like | 1.9 ℃ | 1.7 ℃ | |||
Wind | SW 10.8 km/h | SW 10.3 km/h | |||
Humidity | 86% | 85% | |||
Pressure | 1012 hPa | 1011 hPa | |||
Dew point | 4.7 ℃ | 4.3 ℃ | |||
Cloudiness | 40% | 75% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Feijenoord
- Wilhelminapier
- Nieuwe Werk
- Centrum
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 5:55 | 5:55/km | 430 of 838 | |||
1 Mile 1.610m | 9:57 | 6:11/km | 578 of 833 | |||
Deci Marathon 4.200m | 25:18 | 6:01/km | 420 of 818 | |||
5K 5.000m | 29:49 | 5:58/km | 364 of 793 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 5:55 | 5:55/km | 5:55 | 5:55/km |
2K | 2.000m | 12:17 | 6:09/km | 6:22 | 6:22/km |
3K | 3.000m | 18:38 | 6:13/km | 6:21 | 6:21/km |
4K | 4.000m | 24:12 | 6:03/km | 5:34 | 5:34/km |
5K | 5.000m | 29:49 | 5:58/km | 5:37 | 5:37/km |
6K | 6.000m | 34:59 | 5:50/km | 5:10 | 5:10/km |
7K | 7.000m | 41:04 | 5:52/km | 6:05 | 6:05/km |
7.262m | 42:42 | 5:53/km | 1:38 | 6:14/km |
Pace
Average pace for fastest three 7K activities are shown for comparison.
Heart Rate
Average: 154 bpm
Maximum: 175 bpm
Minimum: 78 bpm