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 | 810 of 1063 | |||
| 1 Mile 1.610m | 9:44 | 6:03/km | 617 of 1058 | |||
| Deci Marathon 4.200m | 24:34 | 5:51/km | 380 of 1037 | |||
| 5K 5.000m | 29:12 | 5:50/km | 360 of 1003 | |||
| 5 Mile 8.050m | 47:39 | 5:55/km | 262 of 706 | |||
| 10K 10.000m | 59:48 | 5:59/km | 252 of 598 | |||
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