Rob Kaper's Training Run in Rotterdam

Thursday 6 February 2020, 20:31
Rotterdam, NL

Training target: Medium run

Half uur langer dan schema, want de geplande 30km zondag is een beetje onzeker dankzij Ciara. En ik had dit rondje toch al op het oog.

Vrij pijnlijke schenen zo rond km 3-5, maar dat trok gelukkig helemaal weg.

Warmup: 10 minutes in zones 1-2.
Work: 35 minutes in zone 2.
Cooldown: 5 minutes in zones 1-2.

Details

Distance Recorded (GPS)13.779m
Time (Watch)1:21:40
Pace5:56/km
ShoeNike Pegasus 36
Strava3077874515

Weather

StartFinish
DescriptionBroken cloudsOvercast clouds
Temperature4.8 ℃4.3 ℃
Feels like4.8 ℃4.3 ℃
WindW 1.0 km/hW 0.5 km/h
Humidity88%90%
Pressure1030 hPa1030 hPa
Dew point3.0 ℃2.8 ℃
Cloudiness75%100%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Struisenburg
  • De Esch
  • Kralingen-Oost
  • Kralingse Veer
  • Prins Alexander

Capelle aan den IJssel

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
5:385:38/km221 of 828
1 Mile
1.610m
9:095:41/km225 of 823
Deci Marathon
4.200m
24:035:44/km233 of 808
5K
5.000m
28:595:48/km256 of 783
5 Mile
8.050m
47:565:57/km225 of 561
10K
10.000m
59:405:58/km192 of 467
Quarter Marathon
10.550m
1:02:585:58/km123 of 355

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m5:385:38/km5:385:38/km
2K2.000m11:215:41/km5:435:43/km
3K3.000m16:595:40/km5:385:38/km
4K4.000m22:535:43/km5:545:54/km
5K5.000m28:595:48/km6:066:06/km
6K6.000m35:165:53/km6:176:17/km
7K7.000m41:285:55/km6:126:12/km
8K8.000m47:365:57/km6:086:08/km
9K9.000m53:505:59/km6:146:14/km
10K10.000m59:405:58/km5:505:50/km
11K11.000m1:05:425:58/km6:026:02/km
12K12.000m1:11:255:57/km5:435:43/km
13K13.000m1:16:525:55/km5:275:27/km
13.779m1:21:405:56/km4:486:10/km

Pace

Average pace for fastest three 13K activities are shown for comparison.

Heart Rate

Average: 151 bpm
Maximum: 170 bpm
Minimum: 84 bpm

Cadence

Altitude