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 | 825 of 945 | |||
| 1 Mile 1.610m | 10:05 | 6:16/km | 710 of 941 | |||
| Deci Marathon 4.200m | 25:16 | 6:01/km | 472 of 925 | |||
| 5K 5.000m | 29:38 | 5:56/km | 387 of 895 | |||
| 5 Mile 8.050m | 47:47 | 5:56/km | 251 of 638 | |||
| 10K 10.000m | 58:48 | 5:53/km | 186 of 533 | |||
| Quarter Marathon 10.550m | 1:02:23 | 5:55/km | 120 of 401 | |||
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
Average pace for fastest three 14K activities are shown for comparison.
Heart Rate
Minimum: 80 bpm
Average: 160 bpm
Maximum: 180 bpm
Cadence
Elevation / Altitude
Minimum: -14m
Average: -10m
Maximum: -2m