Rob Kaper's Training Run in Rotterdam
Saturday 11 April 2020, 18:17 Rotterdam, NL
Interval
Terug van de picknick. Ging wel iets sneller dan heen in de middaghitte (al vind Strava van niet maar Strava is stom want die denkt dat als je uitrust bij een stoplicht dat de tijd stilstaat), maar blijft allemaal mondjesmaat. Maar dat komt wel weer terug.
Warmup: 16 minutes in zones 1-3.
Work: 3 x (6 minutes in zones 4-5 + 2 minutes in zone 3)
Cooldown: 5 minutes in zones 1-2.
Details
| Distance Recorded (GPS) | 7.118m | |
| Time (Watch) | 47:27 | |
| Pace | 6:40/km | |
| Shoe | Nike Pegasus 36 Pink |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Few clouds | Clear sky | |||
| Temperature | 21.1 ℃ | 20.5 ℃ | |||
| Feels like | 20.1 ℃ | 19.5 ℃ | |||
| Wind | N 0.9 km/h | N 1.2 km/h | |||
| Humidity | 30% | 33% | |||
| Pressure | 1021 hPa | 1021 hPa | |||
| Dew point | 2.9 ℃ | 3.7 ℃ | |||
| Cloudiness | 15% | 4% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Charlois
- Feijenoord
- Wilhelminapier
- Nieuwe Werk
- Stadsdriehoek
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:18 | 6:18/km | 799 of 994 | |||
| 1 Mile 1.610m | 10:13 | 6:21/km | 801 of 989 | |||
| Deci Marathon 4.200m | 27:11 | 6:28/km | 803 of 973 | |||
| 5K 5.000m | 31:58 | 6:24/km | 735 of 942 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:18 | 6:18/km | 6:18 | 6:18/km |
| 2K | 2.000m | 12:46 | 6:23/km | 6:28 | 6:28/km |
| 3K | 3.000m | 19:20 | 6:27/km | 6:34 | 6:34/km |
| 4K | 4.000m | 25:41 | 6:25/km | 6:21 | 6:21/km |
| 5K | 5.000m | 31:58 | 6:24/km | 6:17 | 6:17/km |
| 6K | 6.000m | 39:10 | 6:32/km | 7:12 | 7:12/km |
| 7K | 7.000m | 46:37 | 6:40/km | 7:27 | 7:27/km |
| 7.118m | 47:27 | 6:40/km | 0:50 | 7:04/km |
Pace
Average pace for fastest three 7K activities are shown for comparison.
Heart Rate
Minimum: 109 bpm
Average: 173 bpm
Maximum: 186 bpm
Cadence
Elevation / Altitude
Minimum: 0m
Average: 12m
Maximum: 38m