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 | 456 of 1063 | |||
| 1 Mile 1.610m | 9:49 | 6:06/km | 669 of 1058 | |||
| Deci Marathon 4.200m | 26:05 | 6:13/km | 670 of 1037 | |||
| 5K 5.000m | 30:59 | 6:12/km | 641 of 1003 | |||
| 5 Mile 8.050m | 50:26 | 6:16/km | 448 of 706 | |||
| 10K 10.000m | 1:02:45 | 6:17/km | 376 of 598 | |||
| Quarter Marathon 10.550m | 1:06:10 | 6:16/km | 259 of 444 | |||
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