Rob Kaper's Training Run in Rotterdam

Thursday 21 November 2019, 19:46

Rotterdam, NL

Medium run

Had eigenlijk tien minuutjes langer gemoeten maar ik vond het wel best zo.

Warmup: 10 minutes in zones 1-2.
Work: 60 minutes in zone 3.
Cooldown: 5 minutes in zones 1-2.

Details

Distance Recorded (GPS)		10.433m
Time (Watch)		1:03:47
Pace		6:07/km
Shoe		Nike Pegasus Turbo 2

Badges Earned

Runnerdam

Weather

	Start		Finish
Description		Clear sky		Clear sky
Temperature	2.1 ℃		1.9 ℃
Feels like	-0.7 ℃		-0.9 ℃
Wind		E 2.6 km/h		E 2.6 km/h
Humidity	91%		91%
Pressure	1005 hPa		1005 hPa
Dew point	0.8 ℃		0.5 ℃
Cloudiness	0%		0%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

Stadsdriehoek
Struisenburg
De Esch
Kralingen-Oost
Kralingse Bos
Kralingen-West
Oud-Crooswijk
Rubroek

Milestones

Distance		Pace	Overall
1K 1.000m	5:41	5:41/km	299 of 960
1 Mile 1.610m	9:11	5:42/km	292 of 955
Deci Marathon 4.200m	24:56	5:56/km	421 of 940
5K 5.000m	29:24	5:53/km	355 of 910
5 Mile 8.050m	48:30	6:01/km	296 of 646
10K 10.000m	1:01:11	6:07/km	279 of 542

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:41	5:41/km	5:41	5:41/km
2K	2.000m	11:27	5:44/km	5:46	5:46/km
3K	3.000m	17:32	5:51/km	6:05	6:05/km
4K	4.000m	23:40	5:55/km	6:08	6:08/km
5K	5.000m	29:24	5:53/km	5:44	5:44/km
6K	6.000m	35:48	5:58/km	6:24	6:24/km
7K	7.000m	41:54	5:59/km	6:06	6:06/km
8K	8.000m	48:11	6:01/km	6:17	6:17/km
9K	9.000m	54:28	6:03/km	6:17	6:17/km
10K	10.000m	1:01:11	6:07/km	6:43	6:43/km
	10.433m	1:03:47	6:07/km	2:36	6:00/km

Pace

Average pace for fastest three 10K activities are shown for comparison.

Heart Rate

Minimum: 92 bpm

Average: 141 bpm

Maximum: 172 bpm

Cadence

Elevation / Altitude

Minimum: -16m

Average: 3m

Maximum: 33m