Rob Kaper's Training Run in Rotterdam
Monday 27 January 2020, 18:46 Rotterdam, NL
Training target: Medium run
"Herstelloopje"... maar er viel niet zo veel te herstellen. Beetje veel stoplichten op de heen- en terugweg, dat was wel jammer, volgende keer toch maar de beproefde routes weer in ere herstellen.
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) | 11.566m | |
| Time (Watch) | 1:13:17 | |
| Pace | 6:20/km | |
| Shoe | ASICS Gel-Pulse 10 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Light rain | Light rain | |||
| Temperature | 8.1 ℃ | 7.9 ℃ | |||
| Feels like | 5.1 ℃ | 4.9 ℃ | |||
| Wind | S 5.1 km/h | S 5.1 km/h | |||
| Humidity | 91% | 92% | |||
| Pressure | 998 hPa | 997 hPa | |||
| Dew point | 6.7 ℃ | 6.7 ℃ | |||
| Cloudiness | 100% | 100% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Rubroek
- Oud-Crooswijk
- Kralingen-West
- Kralingse Bos
- Kralingen-Oost
- Nieuw-Crooswijk
- Oude Noorden
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:47 | 5:47/km | 389 of 960 | |||
| 1 Mile 1.610m | 9:26 | 5:52/km | 422 of 955 | |||
| Deci Marathon 4.200m | 25:43 | 6:07/km | 558 of 940 | |||
| 5K 5.000m | 30:46 | 6:09/km | 560 of 910 | |||
| 5 Mile 8.050m | 49:59 | 6:13/km | 389 of 646 | |||
| 10K 10.000m | 1:02:57 | 6:18/km | 359 of 542 | |||
| Quarter Marathon 10.550m | 1:06:23 | 6:18/km | 248 of 405 | |||
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 | 11:51 | 5:56/km | 6:04 | 6:04/km |
| 3K | 3.000m | 18:00 | 6:00/km | 6:09 | 6:09/km |
| 4K | 4.000m | 24:18 | 6:05/km | 6:18 | 6:18/km |
| 5K | 5.000m | 30:46 | 6:09/km | 6:28 | 6:28/km |
| 6K | 6.000m | 36:53 | 6:09/km | 6:07 | 6:07/km |
| 7K | 7.000m | 42:50 | 6:07/km | 5:57 | 5:57/km |
| 8K | 8.000m | 49:46 | 6:13/km | 6:56 | 6:56/km |
| 9K | 9.000m | 56:26 | 6:16/km | 6:40 | 6:40/km |
| 10K | 10.000m | 1:02:57 | 6:18/km | 6:31 | 6:31/km |
| 11K | 11.000m | 1:10:02 | 6:22/km | 7:05 | 7:05/km |
| 11.566m | 1:13:17 | 6:20/km | 3:15 | 5:45/km |
Pace
Average pace for fastest three 11K activities are shown for comparison.
Heart Rate
Minimum: 88 bpm
Average: 157 bpm
Maximum: 175 bpm
Cadence
Elevation / Altitude
Minimum: -9m
Average: 11m
Maximum: 48m