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 | |
Strava | 5625994240 |
Badges Earned
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 | 1012 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
- Zomerland
- Sportdorp
- De Veranda
- Feijenoord
Capelle aan den IJssel
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 5:51 | 5:51/km | 406 of 903 | |||
1 Mile 1.610m | 9:25 | 5:51/km | 382 of 898 | |||
Deci Marathon 4.200m | 24:56 | 5:56/km | 389 of 883 | |||
5K 5.000m | 29:40 | 5:56/km | 367 of 853 | |||
5 Mile 8.050m | 47:26 | 5:54/km | 216 of 611 | |||
10K 10.000m | 59:17 | 5:56/km | 199 of 509 | |||
Quarter Marathon 10.550m | 1:02:47 | 5:57/km | 130 of 385 |
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