Rob Kaper's Training Run in Rotterdam

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

Runnerdam

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		585 of 947
1 Mile 1.610m		9:27		5:52/km		425 of 943
Deci Marathon 4.200m		25:40		6:07/km		543 of 927
5K 5.000m		30:27		6:05/km		507 of 897
5 Mile 8.050m		49:35		6:10/km		362 of 640
10K 10.000m		1:00:45		6:05/km		256 of 535
Quarter Marathon 10.550m		1:04:23		6:06/km		177 of 401

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