Rob Kaper's Training Run in Rotterdam
Friday 15 November 2019, 19:47 Rotterdam, NL
Medium run
Laatste training vóór de heuvels. Hartslag wat hoog maar voor het gevoel vrij relaxed gelopen.
Warmup: 10 minutes in zones 1-2.
Work: 40 minutes in zone 3.
Cooldown: 5 minutes in zones 1-2.
Details
Distance Recorded (GPS) | 9.656m | |
Time (Watch) | 58:10 | |
Pace | 6:01/km | |
Shoe | Nike Pegasus 36 |
Badges Earned
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Overcast clouds | Overcast clouds | |||
Temperature | 5.2 ℃ | 5.7 ℃ | |||
Feels like | 3.5 ℃ | 4.0 ℃ | |||
Wind | E 2.1 km/h | E 2.1 km/h | |||
Humidity | 88% | 87% | |||
Pressure | 1002 hPa | 1003 hPa | |||
Dew point | 3.4 ℃ | 3.7 ℃ | |||
Cloudiness | 100% | 100% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
- Kralingse Veer
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 5:44 | 5:44/km | 337 of 949 | |||
1 Mile 1.610m | 9:24 | 5:50/km | 389 of 945 | |||
Deci Marathon 4.200m | 24:52 | 5:55/km | 405 of 929 | |||
5K 5.000m | 29:43 | 5:57/km | 401 of 899 | |||
5 Mile 8.050m | 48:25 | 6:01/km | 289 of 641 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 5:44 | 5:44/km | 5:44 | 5:44/km |
2K | 2.000m | 11:45 | 5:53/km | 6:01 | 6:01/km |
3K | 3.000m | 17:50 | 5:57/km | 6:05 | 6:05/km |
4K | 4.000m | 23:48 | 5:57/km | 5:58 | 5:58/km |
5K | 5.000m | 29:43 | 5:57/km | 5:55 | 5:55/km |
6K | 6.000m | 35:49 | 5:58/km | 6:06 | 6:06/km |
7K | 7.000m | 41:54 | 5:59/km | 6:05 | 6:05/km |
8K | 8.000m | 48:06 | 6:01/km | 6:12 | 6:12/km |
9K | 9.000m | 54:18 | 6:02/km | 6:12 | 6:12/km |
9.656m | 58:10 | 6:01/km | 3:52 | 5:54/km |
Pace
Average pace for fastest three 9K activities are shown for comparison.
Heart Rate
Minimum: 91 bpm
Average: 159 bpm
Maximum: 173 bpm
Cadence
Elevation / Altitude
Minimum: -21m
Average: -5m
Maximum: 30m