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 | 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
- 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 | 447 of 971 | |||
| 1 Mile 1.610m | 9:25 | 5:51/km | 423 of 966 | |||
| Deci Marathon 4.200m | 24:56 | 5:56/km | 426 of 951 | |||
| 5K 5.000m | 29:40 | 5:56/km | 406 of 920 | |||
| 5 Mile 8.050m | 47:26 | 5:54/km | 233 of 655 | |||
| 10K 10.000m | 59:17 | 5:56/km | 216 of 550 | |||
| Quarter Marathon 10.550m | 1:02:47 | 5:57/km | 138 of 408 | |||
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