Rob Kaper's Training Run in Rotterdam
Monday 6 January 2020, 21:53 Rotterdam, NL
Training target: Medium run
Warmup: 10 minutes in zones 1-2.
Work: 20 minutes in zone 2.
Work: 20 minutes in zone 4.
Cooldown: 5 minutes in zones 1-2.
Geprobeerd in de zones te blijven. Hartslagmeting eerste 4km vertrouw ik echter niet, die was wel erg laag. Maar uiteindelijk met relatief weinig moeite 10k onder het uur gehouden. En dat met m'n oude trage schoentjes.
Details
| Distance Recorded (GPS) | 10.034m | |
| Time (Watch) | 1:00:00 | |
| Pace | 5:59/km | |
| Shoe | ASICS Gel-Pulse 10 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Overcast clouds | Light intensity shower rain | |||
| Temperature | 5.9 ℃ | 5.8 ℃ | |||
| Feels like | 1.6 ℃ | 1.6 ℃ | |||
| Wind | SW 7.2 km/h | SW 6.7 km/h | |||
| Humidity | 84% | 90% | |||
| Pressure | 1019 hPa | 1020 hPa | |||
| Dew point | 3.4 ℃ | 4.2 ℃ | |||
| Cloudiness | 100% | 75% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Kralingen-West
- Rubroek
- Oud-Crooswijk
- Kralingse Bos
- Kralingen-Oost
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:14 | 6:14/km | 845 of 1125 | |||
| 1 Mile 1.610m | 9:44 | 6:03/km | 640 of 1120 | |||
| Deci Marathon 4.200m | 24:34 | 5:51/km | 396 of 1092 | |||
| 5K 5.000m | 29:12 | 5:50/km | 375 of 1053 | |||
| 5 Mile 8.050m | 47:39 | 5:55/km | 268 of 732 | |||
| 10K 10.000m | 59:48 | 5:59/km | 258 of 621 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:14 | 6:14/km | 6:14 | 6:14/km |
| 2K | 2.000m | 12:00 | 6:00/km | 5:46 | 5:46/km |
| 3K | 3.000m | 17:49 | 5:56/km | 5:49 | 5:49/km |
| 4K | 4.000m | 23:22 | 5:51/km | 5:33 | 5:33/km |
| 5K | 5.000m | 29:12 | 5:50/km | 5:50 | 5:50/km |
| 6K | 6.000m | 35:08 | 5:51/km | 5:56 | 5:56/km |
| 7K | 7.000m | 41:08 | 5:53/km | 6:00 | 6:00/km |
| 8K | 8.000m | 47:26 | 5:56/km | 6:18 | 6:18/km |
| 9K | 9.000m | 53:46 | 5:58/km | 6:20 | 6:20/km |
| 10K | 10.000m | 59:48 | 5:59/km | 6:02 | 6:02/km |
| 10.034m | 1:00:00 | 5:59/km | 0:12 | 5:53/km |
Pace
Average pace for fastest three 10K activities are shown for comparison.
Heart Rate
Minimum: 83 bpm
Average: 153 bpm
Maximum: 182 bpm
Cadence
Elevation / Altitude
Minimum: -23m
Average: 5m
Maximum: 47m