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 | 9.7 ℃ | 10.3 ℃ | |||
| Wind | SW 9.3 km/h | SW 8.2 km/h | |||
| Humidity | 97% | 95% | |||
| Pressure | 999 hPa | 1000 hPa | |||
| Dew point | 9.6 ℃ | 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 | 410 of 945 | |||
| 1 Mile 1.610m | 9:49 | 6:06/km | 594 of 941 | |||
| Deci Marathon 4.200m | 26:05 | 6:13/km | 597 of 925 | |||
| 5K 5.000m | 30:59 | 6:12/km | 572 of 895 | |||
| 5 Mile 8.050m | 50:26 | 6:16/km | 407 of 638 | |||
| 10K 10.000m | 1:02:45 | 6:17/km | 341 of 533 | |||
| Quarter Marathon 10.550m | 1:06:10 | 6:16/km | 235 of 401 | |||
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