Rob Kaper's Training Run in Rotterdam

Monday 13 April 2020, 15:02

Rotterdam, NL

Medium run

Beetje wind, wel lekker fris. Voor 6:00 gemiddeld koste het nog iets te veel moeite, maar wel blij met het eindsprintje.

Warmup: 10 minutes in zones 1-2.
Work: 30 minutes in zone 2.
Work: 25 minutes in zone 3.
Cooldown: 5 minutes in zones 1-2.

Details

Distance Recorded (GPS)		10.164m
Time (Watch)		1:00:42
Pace		5:58/km
Shoe		Nike Pegasus 36

Badges Earned

Runnerdam

Weather

	Start		Finish
Description		Broken clouds		Scattered clouds
Temperature	9.8 ℃		10.0 ℃
Feels like	6.6 ℃		6.9 ℃
Wind		NE 7.0 km/h		NE 7.2 km/h
Humidity	48%		50%
Pressure	1025 hPa		1025 hPa
Dew point	-0.6 ℃		0.1 ℃
Cloudiness	75%		40%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

Stadsdriehoek
Kralingen-West
Kralingen-Oost
De Esch
Kralingse Veer
Struisenburg

Milestones

Distance		Pace	Overall
1K 1.000m	5:58	5:58/km	530 of 945
1 Mile 1.610m	9:40	6:00/km	521 of 941
Deci Marathon 4.200m	25:39	6:06/km	540 of 925
5K 5.000m	30:11	6:02/km	475 of 895
5 Mile 8.050m	48:27	6:01/km	288 of 638
10K 10.000m	59:33	5:57/km	222 of 533

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:58	5:58/km	5:58	5:58/km
2K	2.000m	11:50	5:55/km	5:52	5:52/km
3K	3.000m	17:48	5:56/km	5:58	5:58/km
4K	4.000m	24:29	6:07/km	6:41	6:41/km
5K	5.000m	30:11	6:02/km	5:42	5:42/km
6K	6.000m	36:11	6:02/km	6:00	6:00/km
7K	7.000m	42:08	6:01/km	5:57	5:57/km
8K	8.000m	48:09	6:01/km	6:01	6:01/km
9K	9.000m	54:09	6:01/km	6:00	6:00/km
10K	10.000m	59:33	5:57/km	5:24	5:24/km
	10.164m	1:00:42	5:58/km	1:09	7:01/km

Pace

Average pace for fastest three 10K activities are shown for comparison.

Heart Rate

Minimum: 91 bpm

Average: 168 bpm

Maximum: 186 bpm

Cadence

Elevation / Altitude

Minimum: -12m

Average: 0m

Maximum: 25m