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 | |
Strava | 2988424790 |
Badges Earned
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Overcast clouds | Light intensity shower rain | |||
Temperature | 5.9 ℃ | 5.8 ℃ | |||
Feels like | 1.6 ℃ | 1.7 ℃ | |||
Wind | SW 7.2 km/h | SW 6.7 km/h | |||
Humidity | 84% | 91% | |||
Pressure | 1019 hPa | 1019 hPa | |||
Dew point | 3.4 ℃ | 4.5 ℃ | |||
Cloudiness | 100% | 75% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- Kralingen-West
- Rubroek
- Oud-Crooswijk
- Kralingse Bos
- Kralingen-Oost
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 6:14 | 6:14/km | 703 of 924 | |||
1 Mile 1.610m | 9:44 | 6:03/km | 536 of 919 | |||
Deci Marathon 4.200m | 24:34 | 5:51/km | 332 of 904 | |||
5K 5.000m | 29:12 | 5:50/km | 315 of 874 | |||
5 Mile 8.050m | 47:39 | 5:55/km | 239 of 627 | |||
10K 10.000m | 59:48 | 5:59/km | 226 of 523 |
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