Rob Kaper's Training (Easy Run) in Rotterdam
Tuesday 10 November 2020, 21:36 Rotterdam, NL
Easy Run
Trainingsschema wilde korter en langzamer, maar kwam lekker in een ~6:00/km flow zonder echt te pushen en met redelijke HR dus dan wil je de 10k ook onder het uur houden ook. Morgen met interval misschien spijt van.
Na de tien wel rustig uitgelopen.
Details
| Distance Recorded (GPS) | 14.337m | |
| Time (Watch) | 1:28:01 | |
| Pace | 6:08/km | |
| Shoe | Nike Pegasus 36 Pink |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Mist | Mist | |||
| Temperature | 12.8 ℃ | 12.0 ℃ | |||
| Feels like | 12.6 ℃ | 11.8 ℃ | |||
| Wind | SW 2.6 km/h | SW 2.1 km/h | |||
| Humidity | 94% | 96% | |||
| Pressure | 1026 hPa | 1026 hPa | |||
| Dew point | 11.8 ℃ | 11.4 ℃ | |||
| Cloudiness | 100% | 40% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Cool
- Centrum
- Dijkzigt
- Delfshaven
- Blijdorpse Polder
- Kleinpolder-West
- Kleinpolder-Oost
- Overschie
- Blijdorp
- Bergpolder
- Liskwartier
- Oude Noorden
- Nieuw-Crooswijk
- Kralingse Bos
- Oud-Crooswijk
- Rubroek
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:32 | 6:32/km | 872 of 996 | |||
| 1 Mile 1.610m | 10:05 | 6:16/km | 750 of 991 | |||
| Deci Marathon 4.200m | 25:16 | 6:01/km | 497 of 975 | |||
| 5K 5.000m | 29:38 | 5:56/km | 411 of 944 | |||
| 5 Mile 8.050m | 47:47 | 5:56/km | 266 of 672 | |||
| 10K 10.000m | 58:48 | 5:53/km | 199 of 564 | |||
| Quarter Marathon 10.550m | 1:02:23 | 5:55/km | 127 of 420 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:32 | 6:32/km | 6:32 | 6:32/km |
| 2K | 2.000m | 12:27 | 6:14/km | 5:55 | 5:55/km |
| 3K | 3.000m | 18:28 | 6:09/km | 6:01 | 6:01/km |
| 4K | 4.000m | 24:13 | 6:03/km | 5:45 | 5:45/km |
| 5K | 5.000m | 29:38 | 5:56/km | 5:25 | 5:25/km |
| 6K | 6.000m | 35:44 | 5:57/km | 6:06 | 6:06/km |
| 7K | 7.000m | 41:38 | 5:57/km | 5:54 | 5:54/km |
| 8K | 8.000m | 47:29 | 5:56/km | 5:51 | 5:51/km |
| 9K | 9.000m | 53:11 | 5:55/km | 5:42 | 5:42/km |
| 10K | 10.000m | 58:48 | 5:53/km | 5:37 | 5:37/km |
| 11K | 11.000m | 1:05:21 | 5:56/km | 6:33 | 6:33/km |
| 12K | 12.000m | 1:12:14 | 6:01/km | 6:53 | 6:53/km |
| 13K | 13.000m | 1:18:59 | 6:05/km | 6:45 | 6:45/km |
| 14K | 14.000m | 1:25:46 | 6:08/km | 6:47 | 6:47/km |
| 14.337m | 1:28:01 | 6:08/km | 2:15 | 6:41/km |
Pace
- Training (Easy Run) in Rotterdam (split pace)
- Training (Easy Run) in Rotterdam (average pace)
- Oosterscheldeloop 2024 (30 Mar 2024)
- Reeuwijkse Plassenloop 2024 (16 Mar 2024)
- Stevensloop 2024 (17 Mar 2024)
Average pace for fastest three 14K activities are shown for comparison.
Heart Rate
Minimum: 79 bpm
Average: 160 bpm
Maximum: 180 bpm
Cadence
Elevation / Altitude
Minimum: -14m
Average: -10m
Maximum: -2m