Rob Kaper's Training Run in Rotterdam
Friday 10 January 2020, 01:19 Rotterdam, NL
Training target: Medium run
Wegens omstandigheden wat later dan eigenlijk de bedoeling...😂
Let niet op het tempo, zone 2 vasthouden lukt me welliswaar nog niet maar verder wel extreem rustig aan gedaan.
Warmup: 10 minutes in zones 1-2.
Work: 40 minutes in zone 2.
Cooldown: 5 minutes in zones 1-2.
Details
| Distance Recorded (GPS) | 9.615m | |
| Time (Watch) | 1:04:48 | |
| Pace | 6:44/km | |
| Shoe | Nike Pegasus 36 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Light intensity drizzle | Light rain | |||
| Temperature | 9.0 ℃ | 9.0 ℃ | |||
| Feels like | 6.1 ℃ | 6.1 ℃ | |||
| Wind | SW 5.7 km/h | SW 5.7 km/h | |||
| Humidity | 92% | 92% | |||
| Pressure | 1008 hPa | 1008 hPa | |||
| Dew point | 7.8 ℃ | 7.8 ℃ | |||
| Cloudiness | 20% | 0% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
- Kralingse Bos
- Kralingen-West
- Oud-Crooswijk
- Rubroek
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:07 | 6:07/km | 729 of 1063 | |||
| 1 Mile 1.610m | 9:53 | 6:08/km | 699 of 1058 | |||
| Deci Marathon 4.200m | 26:36 | 6:20/km | 759 of 1037 | |||
| 5K 5.000m | 32:12 | 6:26/km | 807 of 1003 | |||
| 5 Mile 8.050m | 54:08 | 6:43/km | 619 of 706 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:07 | 6:07/km | 6:07 | 6:07/km |
| 2K | 2.000m | 12:14 | 6:07/km | 6:07 | 6:07/km |
| 3K | 3.000m | 18:31 | 6:10/km | 6:17 | 6:17/km |
| 4K | 4.000m | 25:18 | 6:20/km | 6:47 | 6:47/km |
| 5K | 5.000m | 32:12 | 6:26/km | 6:54 | 6:54/km |
| 6K | 6.000m | 39:19 | 6:33/km | 7:07 | 7:07/km |
| 7K | 7.000m | 46:24 | 6:38/km | 7:05 | 7:05/km |
| 8K | 8.000m | 53:45 | 6:43/km | 7:21 | 7:21/km |
| 9K | 9.000m | 1:00:44 | 6:45/km | 6:59 | 6:59/km |
| 9.615m | 1:04:48 | 6:44/km | 4:04 | 6:37/km |
Pace
Average pace for fastest three 9K activities are shown for comparison.
Heart Rate
Minimum: 96 bpm
Average: 147 bpm
Maximum: 180 bpm
Cadence
Elevation / Altitude
Minimum: -25m
Average: 1m
Maximum: 47m