Rob Kaper's Training Run in Rotterdam
Thursday 30 January 2020, 20:30 Rotterdam, NL
Training target: Medium run
Ondanks een dag rust waren de benen meh. Ik heb een beginnende verkoudheid moeten beteugelen met een avonddutje. Het miezerde en waaide. Alles ging rustig aan en trager dan ooit. En dan staat er toch 6:11/km op de klok?!
Warmup: 10 minutes in zones 1-2.
Work: 50 minutes in zone 2.
Cooldown: 5 minutes in zones 1-2.
Details
| Distance Recorded (GPS) | 11.029m | |
| Time (Watch) | 1:09:11 | |
| Pace | 6:16/km | |
| Shoe | Nike Pegasus 36 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Light rain | Broken clouds | |||
| Temperature | 10.1 ℃ | 10.7 ℃ | |||
| Feels like | 9.6 ℃ | 10.3 ℃ | |||
| Wind | SW 9.3 km/h | SW 8.2 km/h | |||
| Humidity | 95% | 95% | |||
| Pressure | 1000 hPa | 1000 hPa | |||
| Dew point | 9.3 ℃ | 9.9 ℃ | |||
| Cloudiness | 100% | 75% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Feijenoord
- Struisenburg
- De Esch
- Kralingen-Oost
- Kralingse Veer
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:50 | 5:50/km | 460 of 1072 | |||
| 1 Mile 1.610m | 9:49 | 6:06/km | 672 of 1067 | |||
| Deci Marathon 4.200m | 26:05 | 6:13/km | 675 of 1043 | |||
| 5K 5.000m | 30:59 | 6:12/km | 647 of 1009 | |||
| 5 Mile 8.050m | 50:26 | 6:16/km | 450 of 709 | |||
| 10K 10.000m | 1:02:45 | 6:17/km | 378 of 601 | |||
| Quarter Marathon 10.550m | 1:06:10 | 6:16/km | 260 of 446 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:50 | 5:50/km | 5:50 | 5:50/km |
| 2K | 2.000m | 12:26 | 6:13/km | 6:36 | 6:36/km |
| 3K | 3.000m | 18:45 | 6:15/km | 6:19 | 6:19/km |
| 4K | 4.000m | 24:53 | 6:13/km | 6:08 | 6:08/km |
| 5K | 5.000m | 30:59 | 6:12/km | 6:06 | 6:06/km |
| 6K | 6.000m | 37:13 | 6:12/km | 6:14 | 6:14/km |
| 7K | 7.000m | 43:45 | 6:15/km | 6:32 | 6:32/km |
| 8K | 8.000m | 50:07 | 6:16/km | 6:22 | 6:22/km |
| 9K | 9.000m | 56:14 | 6:15/km | 6:07 | 6:07/km |
| 10K | 10.000m | 1:02:45 | 6:17/km | 6:31 | 6:31/km |
| 11K | 11.000m | 1:08:56 | 6:16/km | 6:11 | 6:11/km |
| 11.029m | 1:09:11 | 6:16/km | 0:15 | 8:37/km |
Pace
Average pace for fastest three 11K activities are shown for comparison.
Heart Rate
Minimum: 94 bpm
Average: 144 bpm
Maximum: 161 bpm
Cadence
Elevation / Altitude
Minimum: -10m
Average: 4m
Maximum: 29m