Rob Kaper's Training Run in Rotterdam
Wednesday 15 January 2020, 22:40 Rotterdam, NL
Training target: Medium run
De benen waren eigenlijk al kapot voor ik begon, met halverwege de gedachte: dit had ik niet moeten doen. Terugweg ging dan eigenlijk wel weer, maar ik denk dat ik toch maar drie rustdagen pak want op deze manier kan ik zondag mijn HM PR niet aanvallen.
Details
| Distance Recorded (GPS) | 9.617m | |
| Time (Watch) | 1:02:13 | |
| Pace | 6:28/km | |
| Shoe | Nike Pegasus 36 | |
| Strava | 3014820059 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Clear sky | Clear sky | |||
| Temperature | 6.7 ℃ | 6.6 ℃ | |||
| Feels like | 2.6 ℃ | 2.9 ℃ | |||
| Wind | SW 7.2 km/h | SW 6.2 km/h | |||
| Humidity | 89% | 89% | |||
| Pressure | 1019 hPa | 1020 hPa | |||
| Dew point | 5.0 ℃ | 5.0 ℃ | |||
| Cloudiness | 0% | 0% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Rubroek
- Oud-Crooswijk
- Nieuw-Crooswijk
- Kralingen-West
- Kralingse Bos
- Kralingen-Oost
- Struisenburg
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:47 | 5:47/km | 365 of 921 | |||
| 1 Mile 1.610m | 9:24 | 5:50/km | 370 of 916 | |||
| Deci Marathon 4.200m | 27:30 | 6:33/km | 765 of 901 | |||
| 5K 5.000m | 32:51 | 6:34/km | 752 of 871 | |||
| 5 Mile 8.050m | 52:53 | 6:34/km | 521 of 625 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:47 | 5:47/km | 5:47 | 5:47/km |
| 2K | 2.000m | 11:45 | 5:53/km | 5:58 | 5:58/km |
| 3K | 3.000m | 18:53 | 6:18/km | 7:08 | 7:08/km |
| 4K | 4.000m | 26:05 | 6:31/km | 7:12 | 7:12/km |
| 5K | 5.000m | 32:51 | 6:34/km | 6:46 | 6:46/km |
| 6K | 6.000m | 39:50 | 6:38/km | 6:59 | 6:59/km |
| 7K | 7.000m | 46:08 | 6:35/km | 6:18 | 6:18/km |
| 8K | 8.000m | 52:33 | 6:34/km | 6:25 | 6:25/km |
| 9K | 9.000m | 58:35 | 6:31/km | 6:02 | 6:02/km |
| 9.617m | 1:02:13 | 6:28/km | 3:38 | 5:53/km |
Pace
Average pace for fastest three 9K activities are shown for comparison.
Heart Rate
Minimum: 92 bpm
Average: 155 bpm
Maximum: 182 bpm
Cadence
Elevation / Altitude
Minimum: -16m
Average: 3m
Maximum: 67m