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 | 477 of 1063 | |||
| 1 Mile 1.610m | 9:25 | 5:51/km | 450 of 1058 | |||
| Deci Marathon 4.200m | 24:56 | 5:56/km | 456 of 1037 | |||
| 5K 5.000m | 29:40 | 5:56/km | 434 of 1003 | |||
| 5 Mile 8.050m | 47:26 | 5:54/km | 245 of 706 | |||
| 10K 10.000m | 59:17 | 5:56/km | 228 of 598 | |||
| Quarter Marathon 10.550m | 1:02:47 | 5:57/km | 148 of 444 | |||
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