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 | |
| Pace | 5:56/km | |
| Shoe | Nike Pegasus 36 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Broken clouds | Overcast clouds | |||
| Temperature | 4.8 ℃ | 4.2 ℃ | |||
| Feels like | 4.8 ℃ | 4.2 ℃ | |||
| Wind | W 1.0 km/h | W 0.5 km/h | |||
| Humidity | 88% | 90% | |||
| Pressure | 1031 hPa | 1031 hPa | |||
| Dew point | 3.0 ℃ | 2.7 ℃ | |||
| Cloudiness | 75% | 100% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
- Kralingse Veer
- Prins Alexander
Capelle aan den IJssel
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:38 | 5:38/km | 268 of 995 | |||
| 1 Mile 1.610m | 9:09 | 5:41/km | 280 of 990 | |||
| Deci Marathon 4.200m | 24:03 | 5:44/km | 287 of 974 | |||
| 5K 5.000m | 28:59 | 5:48/km | 316 of 943 | |||
| 5 Mile 8.050m | 47:56 | 5:57/km | 276 of 671 | |||
| 10K 10.000m | 59:40 | 5:58/km | 239 of 563 | |||
| Quarter Marathon 10.550m | 1:02:58 | 5:58/km | 149 of 420 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:38 | 5:38/km | 5:38 | 5:38/km |
| 2K | 2.000m | 11:21 | 5:41/km | 5:43 | 5:43/km |
| 3K | 3.000m | 16:59 | 5:40/km | 5:38 | 5:38/km |
| 4K | 4.000m | 22:53 | 5:43/km | 5:54 | 5:54/km |
| 5K | 5.000m | 28:59 | 5:48/km | 6:06 | 6:06/km |
| 6K | 6.000m | 35:16 | 5:53/km | 6:17 | 6:17/km |
| 7K | 7.000m | 41:28 | 5:55/km | 6:12 | 6:12/km |
| 8K | 8.000m | 47:36 | 5:57/km | 6:08 | 6:08/km |
| 9K | 9.000m | 53:50 | 5:59/km | 6:14 | 6:14/km |
| 10K | 10.000m | 59:40 | 5:58/km | 5:50 | 5:50/km |
| 11K | 11.000m | 1:05:42 | 5:58/km | 6:02 | 6:02/km |
| 12K | 12.000m | 1:11:25 | 5:57/km | 5:43 | 5:43/km |
| 13K | 13.000m | 1:16:52 | 5:55/km | 5:27 | 5:27/km |
| 13.779m | 1:21:40 | 5:56/km | 4:48 | 6:10/km |
Pace
Average pace for fastest three 13K activities are shown for comparison.
Heart Rate
Minimum: 84 bpm
Average: 151 bpm
Maximum: 170 bpm
Cadence
Elevation / Altitude
Minimum: -20m
Average: 1m
Maximum: 32m