Rob Kaper's Training Run in Rotterdam
Thursday 23 January 2020, 19:32 Rotterdam, NL
Training target: Medium run
Zone 3 ipv 2, maar wel heel gemakkelijk gelopen en stiekem best aardig tempo voor zo'n geringe inspanning.
Warmup: 10 minutes in zones 1-2.
Work: 45 minutes in zone 2.
Cooldown: 5 minutes in zones 1-2.
Details
Distance Recorded (GPS) | 11.523m | |
Time (Watch) | 1:10:54 | |
Pace | 6:09/km | |
Shoe | Nike Pegasus 36 |
Badges Earned
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Few clouds | Overcast clouds | |||
Temperature | 3.5 ℃ | 3.5 ℃ | |||
Feels like | 2.2 ℃ | 2.3 ℃ | |||
Wind | NE 1.5 km/h | NE 1.5 km/h | |||
Humidity | 87% | 90% | |||
Pressure | 1028 hPa | 1027 hPa | |||
Dew point | 1.5 ℃ | 2.0 ℃ | |||
Cloudiness | 20% | 100% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- Kralingen-West
- Rubroek
- Oud-Crooswijk
- Nieuw-Crooswijk
- Kralingse Bos
- Kralingen-Oost
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 6:01 | 6:01/km | 596 of 961 | |||
1 Mile 1.610m | 9:27 | 5:52/km | 434 of 956 | |||
Deci Marathon 4.200m | 25:40 | 6:07/km | 553 of 941 | |||
5K 5.000m | 30:27 | 6:05/km | 517 of 911 | |||
5 Mile 8.050m | 49:35 | 6:10/km | 366 of 647 | |||
10K 10.000m | 1:00:45 | 6:05/km | 260 of 543 | |||
Quarter Marathon 10.550m | 1:04:23 | 6:06/km | 179 of 405 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 6:01 | 6:01/km | 6:01 | 6:01/km |
2K | 2.000m | 11:59 | 6:00/km | 5:58 | 5:58/km |
3K | 3.000m | 18:28 | 6:09/km | 6:29 | 6:29/km |
4K | 4.000m | 24:27 | 6:07/km | 5:59 | 5:59/km |
5K | 5.000m | 30:27 | 6:05/km | 6:00 | 6:00/km |
6K | 6.000m | 36:34 | 6:06/km | 6:07 | 6:07/km |
7K | 7.000m | 42:49 | 6:07/km | 6:15 | 6:15/km |
8K | 8.000m | 49:16 | 6:10/km | 6:27 | 6:27/km |
9K | 9.000m | 54:55 | 6:06/km | 5:39 | 5:39/km |
10K | 10.000m | 1:00:45 | 6:05/km | 5:50 | 5:50/km |
11K | 11.000m | 1:07:07 | 6:06/km | 6:22 | 6:22/km |
11.523m | 1:10:54 | 6:09/km | 3:47 | 7:14/km |
Pace
Average pace for fastest three 11K activities are shown for comparison.
Heart Rate
Minimum: 95 bpm
Average: 155 bpm
Maximum: 172 bpm
Cadence
Elevation / Altitude
Minimum: -19m
Average: 3m
Maximum: 104m