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
Pace5:59/km
ShoeASICS Gel-Pulse 10
Strava2988424790

Weather

StartFinish
DescriptionOvercast cloudsLight intensity shower rain
Temperature5.9 ℃5.8 ℃
Feels like1.6 ℃1.7 ℃
WindSW 7.2 km/hSW 6.7 km/h
Humidity84%91%
Pressure1019 hPa1019 hPa
Dew point3.4 ℃4.5 ℃
Cloudiness100%75%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Struisenburg
  • Kralingen-West
  • Rubroek
  • Oud-Crooswijk
  • Kralingse Bos
  • Kralingen-Oost

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
6:146:14/km670 of 871
1 Mile
1.610m
9:446:03/km510 of 866
Deci Marathon
4.200m
24:345:51/km315 of 851
5K
5.000m
29:125:50/km298 of 823
5 Mile
8.050m
47:395:55/km226 of 589
10K
10.000m
59:485:59/km213 of 492

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m6:146:14/km6:146:14/km
2K2.000m12:006:00/km5:465:46/km
3K3.000m17:495:56/km5:495:49/km
4K4.000m23:225:51/km5:335:33/km
5K5.000m29:125:50/km5:505:50/km
6K6.000m35:085:51/km5:565:56/km
7K7.000m41:085:53/km6:006:00/km
8K8.000m47:265:56/km6:186:18/km
9K9.000m53:465:58/km6:206:20/km
10K10.000m59:485:59/km6:026:02/km
10.034m1:00:005:59/km0:125:53/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