Rob Kaper's Training Run in Rotterdam
Monday 25 November 2019, 12:42 Rotterdam, NL
Medium run
Pittig, was eigenlijk bij de Brienenoordbrug al op. Maar toch blij dat ik het gedaan heb.
Warmup: 10 minutes in zones 1-2.
Work: 30 minutes in zone 2.
Work: 30 minutes in zone 3.
Cooldown: 5 minutes in zones 1-2.
Details
| Distance Recorded (GPS) | 12.016m | |
| Time (Watch) | 1:19:05 | |
| Pace | 6:35/km | |
| Shoe | Nike Pegasus Turbo 2 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Clear sky | Scattered clouds | |||
| Temperature | 10.4 ℃ | 10.8 ℃ | |||
| Feels like | 9.8 ℃ | 10.2 ℃ | |||
| Wind | SE 4.1 km/h | SE 4.6 km/h | |||
| Humidity | 87% | 83% | |||
| Pressure | 1007 hPa | 1007 hPa | |||
| Dew point | 8.3 ℃ | 8.1 ℃ | |||
| Cloudiness | 0% | 40% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
- Kralingse Veer
- IJsselmonde
- Groenenhagen-Tuinenhoven
- Zomerland
- Sportdorp
- De Veranda
- Feijenoord
- Wilhelminapier
- Nieuwe Werk
Capelle aan den IJssel
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:41 | 5:41/km | 300 of 960 | |||
| 1 Mile 1.610m | 9:07 | 5:40/km | 258 of 955 | |||
| Deci Marathon 4.200m | 25:09 | 5:59/km | 455 of 940 | |||
| 5K 5.000m | 30:36 | 6:07/km | 532 of 910 | |||
| 5 Mile 8.050m | 50:54 | 6:19/km | 441 of 646 | |||
| 10K 10.000m | 1:04:35 | 6:28/km | 413 of 542 | |||
| Quarter Marathon 10.550m | 1:08:33 | 6:30/km | 309 of 405 | |||
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 | 11:24 | 5:42/km | 5:43 | 5:43/km |
| 3K | 3.000m | 17:26 | 5:49/km | 6:02 | 6:02/km |
| 4K | 4.000m | 23:40 | 5:55/km | 6:14 | 6:14/km |
| 5K | 5.000m | 30:36 | 6:07/km | 6:56 | 6:56/km |
| 6K | 6.000m | 37:11 | 6:12/km | 6:35 | 6:35/km |
| 7K | 7.000m | 43:53 | 6:16/km | 6:42 | 6:42/km |
| 8K | 8.000m | 50:35 | 6:19/km | 6:42 | 6:42/km |
| 9K | 9.000m | 57:48 | 6:25/km | 7:13 | 7:13/km |
| 10K | 10.000m | 1:04:35 | 6:28/km | 6:47 | 6:47/km |
| 11K | 11.000m | 1:12:38 | 6:36/km | 8:03 | 8:03/km |
| 12K | 12.000m | 1:19:00 | 6:35/km | 6:22 | 6:22/km |
| 12.016m | 1:19:05 | 6:35/km | 0:5 | 5:13/km |
Pace
Average pace for fastest three 12K activities are shown for comparison.
Heart Rate
Minimum: 69 bpm
Average: 156 bpm
Maximum: 179 bpm
Cadence
Elevation / Altitude
Minimum: -4m
Average: 8m
Maximum: 33m