Rob Kaper's Training Run in Rotterdam
Wednesday 14 July 2021, 13:33 Rotterdam, NL
W02D3(x) - Medium Run
Eigenlijk rustdag maar na maanden 75+ per week zijn de beginweken van het trainingsschema echt een beetje saai. Redelijk kort gehouden met gematigd tempo (op sprintje 10k om stoplicht goed te maken en eindsprint Willemsbrug na).
Als de HM zondag doorgaat wordt de inzet 1:59 denk ik. PR is wat ambitieus midden juli, jaarbeste(2:05:39) zou wel moeten lukken.
Details
| Distance Recorded (GPS) | 12.607m | |
| Time (Watch) | 1:14:36 | |
| Pace | 5:55/km | |
| Shoe | Saucony Endorpin Speed Neon |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Overcast clouds | Overcast clouds | |||
| Temperature | 18.2 ℃ | 18.3 ℃ | |||
| Feels like | 18.4 ℃ | 18.4 ℃ | |||
| Wind | NW 5.1 km/h | NW 5.1 km/h | |||
| Humidity | 89% | 88% | |||
| Pressure | 1013 hPa | 1012 hPa | |||
| Dew point | 16.3 ℃ | 16.2 ℃ | |||
| Cloudiness | 100% | 100% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
- Kralingse Veer
- IJsselmonde
- Groenenhagen-Tuinenhoven
- Zomerland
- Sportdorp
- De Veranda
- Feijenoord
Capelle aan den IJssel
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:51 | 5:51/km | 481 of 1072 | |||
| 1 Mile 1.610m | 9:25 | 5:51/km | 453 of 1067 | |||
| Deci Marathon 4.200m | 24:56 | 5:56/km | 458 of 1043 | |||
| 5K 5.000m | 29:40 | 5:56/km | 437 of 1009 | |||
| 5 Mile 8.050m | 47:26 | 5:54/km | 246 of 709 | |||
| 10K 10.000m | 59:17 | 5:56/km | 229 of 601 | |||
| Quarter Marathon 10.550m | 1:02:47 | 5:57/km | 148 of 446 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:51 | 5:51/km | 5:51 | 5:51/km |
| 2K | 2.000m | 11:48 | 5:54/km | 5:57 | 5:57/km |
| 3K | 3.000m | 17:39 | 5:53/km | 5:51 | 5:51/km |
| 4K | 4.000m | 23:42 | 5:56/km | 6:03 | 6:03/km |
| 5K | 5.000m | 29:40 | 5:56/km | 5:58 | 5:58/km |
| 6K | 6.000m | 35:24 | 5:54/km | 5:44 | 5:44/km |
| 7K | 7.000m | 41:03 | 5:52/km | 5:39 | 5:39/km |
| 8K | 8.000m | 47:09 | 5:54/km | 6:06 | 6:06/km |
| 9K | 9.000m | 53:42 | 5:58/km | 6:33 | 6:33/km |
| 10K | 10.000m | 59:17 | 5:56/km | 5:35 | 5:35/km |
| 11K | 11.000m | 1:05:44 | 5:59/km | 6:27 | 6:27/km |
| 12K | 12.000m | 1:11:37 | 5:58/km | 5:53 | 5:53/km |
| 12.607m | 1:14:36 | 5:55/km | 2:59 | 4:55/km |
Pace
Average pace for fastest three 12K activities are shown for comparison.
Heart Rate
Minimum: 51 bpm
Average: 146 bpm
Maximum: 179 bpm
Cadence
Elevation / Altitude
Minimum: 0m
Average: 7m
Maximum: 29m