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 | 439 of 1005 | |||
| 1 Mile 1.610m | 9:49 | 6:06/km | 636 of 1000 | |||
| Deci Marathon 4.200m | 26:05 | 6:13/km | 639 of 984 | |||
| 5K 5.000m | 30:59 | 6:12/km | 613 of 953 | |||
| 5 Mile 8.050m | 50:26 | 6:16/km | 435 of 678 | |||
| 10K 10.000m | 1:02:45 | 6:17/km | 366 of 570 | |||
| Quarter Marathon 10.550m | 1:06:10 | 6:16/km | 250 of 425 | |||
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