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 ℃ | 4.3 ℃ | |||
| Feels like | 4.8 ℃ | 4.3 ℃ | |||
| Wind | W 1.0 km/h | W 0.5 km/h | |||
| Humidity | 88% | 90% | |||
| Pressure | 1030 hPa | 1030 hPa | |||
| Dew point | 3.0 ℃ | 2.8 ℃ | |||
| 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 | 260 of 960 | |||
| 1 Mile 1.610m | 9:09 | 5:41/km | 271 of 955 | |||
| Deci Marathon 4.200m | 24:03 | 5:44/km | 278 of 940 | |||
| 5K 5.000m | 28:59 | 5:48/km | 305 of 910 | |||
| 5 Mile 8.050m | 47:56 | 5:57/km | 265 of 646 | |||
| 10K 10.000m | 59:40 | 5:58/km | 230 of 542 | |||
| Quarter Marathon 10.550m | 1:02:58 | 5:58/km | 143 of 405 | |||
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