Rob Kaper's Training Run in Rotterdam
Monday 3 February 2020, 23:39 Rotterdam, NL
Training target: Medium run
25K in de benen, een pittig tacodiner in de buik en eigenlijk geen zin om de deur uit te gaan. Dus toch maar gedaan. 😜
Warmup: 10 minutes in zones 1-2.
Work: 15 minutes in zone 2.
Work: 20 minutes in zone 4.
Cooldown: 5 minutes in zones 1-2.
Details
Distance Recorded (GPS) | 9.522m | |
Time (Watch) | 56:34 | |
Pace | 5:56/km | |
Shoe | Nike Pegasus 36 |
Badges Earned
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Clear sky | Few clouds | |||
Temperature | 6.9 ℃ | 7.0 ℃ | |||
Feels like | 4.8 ℃ | 3.1 ℃ | |||
Wind | W 3.1 km/h | W 7.2 km/h | |||
Humidity | 89% | 78% | |||
Pressure | 1007 hPa | 1007 hPa | |||
Dew point | 5.2 ℃ | 3.5 ℃ | |||
Cloudiness | 0% | 20% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Kralingen-West
- Rubroek
- Oud-Crooswijk
- Kralingse Bos
- Kralingen-Oost
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 5:59 | 5:59/km | 547 of 949 | |||
1 Mile 1.610m | 9:34 | 5:57/km | 484 of 945 | |||
Deci Marathon 4.200m | 25:37 | 6:06/km | 536 of 929 | |||
5K 5.000m | 29:52 | 5:58/km | 431 of 899 | |||
5 Mile 8.050m | 47:18 | 5:53/km | 218 of 641 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 5:59 | 5:59/km | 5:59 | 5:59/km |
2K | 2.000m | 12:03 | 6:02/km | 6:04 | 6:04/km |
3K | 3.000m | 18:22 | 6:07/km | 6:19 | 6:19/km |
4K | 4.000m | 24:25 | 6:06/km | 6:03 | 6:03/km |
5K | 5.000m | 29:52 | 5:58/km | 5:27 | 5:27/km |
6K | 6.000m | 35:24 | 5:54/km | 5:32 | 5:32/km |
7K | 7.000m | 40:57 | 5:51/km | 5:33 | 5:33/km |
8K | 8.000m | 46:59 | 5:52/km | 6:02 | 6:02/km |
9K | 9.000m | 53:13 | 5:55/km | 6:14 | 6:14/km |
9.522m | 56:34 | 5:56/km | 3:21 | 6:25/km |
Pace
Average pace for fastest three 9K activities are shown for comparison.
Heart Rate
Minimum: 87 bpm
Average: 156 bpm
Maximum: 176 bpm
Cadence
Elevation / Altitude
Minimum: -22m
Average: 0m
Maximum: 41m