Rob Kaper's Training Run in Rotterdam
Monday 20 January 2020, 19:54 Rotterdam, NL
Training target: Medium run
Herstelloopje. Niet te hard, niet te zacht, gewoon lekker op gevoel.
Warmup: 10 minutes in zones 1-2.
Work: 20 minutes in zone 2.
Work: 25 minutes in zone 4.
Cooldown: 5 minutes in zones 1-2.
Details
Distance Recorded (GPS) | 9.327m | |
Time (Watch) | 1:00:04 | |
Pace | 6:26/km | |
Shoe | Nike Pegasus 36 |
Badges Earned
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Clear sky | Mist | |||
Temperature | 5.1 ℃ | 5.0 ℃ | |||
Feels like | 3.4 ℃ | 2.8 ℃ | |||
Wind | S 2.1 km/h | S 2.6 km/h | |||
Humidity | 91% | 92% | |||
Pressure | 1045 hPa | 1045 hPa | |||
Dew point | 3.7 ℃ | 3.8 ℃ | |||
Cloudiness | 0% | 0% |
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 | 6:22 | 6:22/km | 796 of 961 | |||
1 Mile 1.610m | 10:09 | 6:18/km | 751 of 956 | |||
Deci Marathon 4.200m | 27:45 | 6:36/km | 816 of 941 | |||
5K 5.000m | 32:45 | 6:33/km | 780 of 911 | |||
5 Mile 8.050m | 51:30 | 6:24/km | 475 of 647 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 6:22 | 6:22/km | 6:22 | 6:22/km |
2K | 2.000m | 12:49 | 6:25/km | 6:27 | 6:27/km |
3K | 3.000m | 19:44 | 6:35/km | 6:55 | 6:55/km |
4K | 4.000m | 26:27 | 6:37/km | 6:43 | 6:43/km |
5K | 5.000m | 32:45 | 6:33/km | 6:18 | 6:18/km |
6K | 6.000m | 38:43 | 6:27/km | 5:58 | 5:58/km |
7K | 7.000m | 44:52 | 6:25/km | 6:09 | 6:09/km |
8K | 8.000m | 51:12 | 6:24/km | 6:20 | 6:20/km |
9K | 9.000m | 57:51 | 6:26/km | 6:39 | 6:39/km |
9.327m | 1:00:04 | 6:26/km | 2:13 | 6:47/km |
Pace
Average pace for fastest three 9K activities are shown for comparison.
Heart Rate
Minimum: 101 bpm
Average: 154 bpm
Maximum: 168 bpm
Cadence
Elevation / Altitude
Minimum: -24m
Average: 7m
Maximum: 98m