Rob Kaper's Training (Easy Run) in Rotterdam
Tuesday 1 June 2021, 21:31 Rotterdam, NL
Easy Run
Nog nooit zo rustig aan gedaan.
Juni goals:
- easy runs echt easy (hartslag Z2 mss niet haalbaar maar bij 150 de rem er op net als vandaag)
- intervals: ruststukjes wandelen ipv jog en run stukjes echt vlammen
- geen tempodoelen, wel wekelijks een HM en minstens één keer 25k
Details
| Distance Recorded (GPS) | 10.860m | |
| Time (Watch) | 1:15:38 | |
| Pace | 6:58/km | |
| Shoe | Nike Pegasus 36 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Clear sky | Clear sky | |||
| Temperature | 19.1 ℃ | 16.9 ℃ | |||
| Feels like | 19.1 ℃ | 16.2 ℃ | |||
| Wind | NE 3.3 km/h | NE 3.1 km/h | |||
| Humidity | 76% | 59% | |||
| Pressure | 1015 hPa | 1015 hPa | |||
| Dew point | 14.8 ℃ | 8.9 ℃ | |||
| Cloudiness | 0% | 0% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Kralingen-West
- Kralingen-Oost
- Kralingse Bos
- Oud-Crooswijk
- Rubroek
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:28 | 6:28/km | 853 of 996 | |||
| 1 Mile 1.610m | 10:36 | 6:35/km | 895 of 991 | |||
| Deci Marathon 4.200m | 28:35 | 6:48/km | 896 of 975 | |||
| 5K 5.000m | 34:19 | 6:52/km | 871 of 944 | |||
| 5 Mile 8.050m | 56:30 | 7:01/km | 624 of 672 | |||
| 10K 10.000m | 1:09:30 | 6:57/km | 516 of 564 | |||
| Quarter Marathon 10.550m | 1:13:08 | 6:56/km | 381 of 420 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:28 | 6:28/km | 6:28 | 6:28/km |
| 2K | 2.000m | 13:08 | 6:34/km | 6:40 | 6:40/km |
| 3K | 3.000m | 20:10 | 6:43/km | 7:02 | 7:02/km |
| 4K | 4.000m | 27:08 | 6:47/km | 6:58 | 6:58/km |
| 5K | 5.000m | 34:19 | 6:52/km | 7:11 | 7:11/km |
| 6K | 6.000m | 41:41 | 6:57/km | 7:22 | 7:22/km |
| 7K | 7.000m | 49:03 | 7:00/km | 7:22 | 7:22/km |
| 8K | 8.000m | 56:12 | 7:02/km | 7:09 | 7:09/km |
| 9K | 9.000m | 1:03:01 | 7:00/km | 6:49 | 6:49/km |
| 10K | 10.000m | 1:09:30 | 6:57/km | 6:29 | 6:29/km |
| 10.860m | 1:15:38 | 6:58/km | 6:08 | 7:08/km |
Pace
- Training (Easy Run) in Rotterdam (split pace)
- Training (Easy Run) in Rotterdam (average pace)
- Ronde van West 2021 (16 Oct 2021)
- Lelieloop 2023 (29 May 2023)
- Oosterscheldeloop 2024 (30 Mar 2024)
Average pace for fastest three 10K activities are shown for comparison.
Heart Rate
Minimum: 85 bpm
Average: 149 bpm
Maximum: 172 bpm
Cadence
Elevation / Altitude
Minimum: 3m
Average: 8m
Maximum: 16m