Rob Kaper's Training (Easy Run) in Rotterdam
Thursday 13 April 2023, 20:00 Rotterdam, NL
W16D4 - Easy Run
Half uurtje rustig aan. Nog drie nachtjes slapen en dan moet het gebeuren, al weet ik nog niet helemaal wat "het" is. Sta in startvak 3 met 4:00 pacers maar laat me wellicht zakken naar 4 want 4:10 is misschien verstandiger...
Details
| Distance Recorded (GPS) | 5.005m | |
| Time (Watch) | 31:10 | |
| Pace | 6:14/km | |
| Shoe | Saucony Endorpin Shift |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Scattered clouds | Scattered clouds | |||
| Temperature | 10.1 ℃ | 9.4 ℃ | |||
| Feels like | 8.9 ℃ | 6.7 ℃ | |||
| Wind | SW 6.7 km/h | SW 5.7 km/h | |||
| Humidity | 65% | 70% | |||
| Pressure | 1005 hPa | 1006 hPa | |||
| Dew point | 3.9 ℃ | 4.2 ℃ | |||
| Cloudiness | 47% | 48% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Feijenoord
- Wilhelminapier
- Nieuwe Werk
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:17 | 6:17/km | 847 of 1063 | |||
| 1 Mile 1.610m | 10:04 | 6:15/km | 793 of 1058 | |||
| Deci Marathon 4.200m | 25:57 | 6:11/km | 658 of 1037 | |||
| 5K 5.000m | 31:06 | 6:13/km | 653 of 1003 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:17 | 6:17/km | 6:17 | 6:17/km |
| 2K | 2.000m | 12:28 | 6:14/km | 6:11 | 6:11/km |
| 3K | 3.000m | 18:27 | 6:09/km | 5:59 | 5:59/km |
| 4K | 4.000m | 24:44 | 6:11/km | 6:17 | 6:17/km |
| 5K | 5.000m | 31:06 | 6:13/km | 6:22 | 6:22/km |
| 5.005m | 31:10 | 6:14/km | 0:4 | 13:20/km |
Pace
Average pace for fastest three 5K activities are shown for comparison.
Heart Rate
Minimum: 67 bpm
Average: 139 bpm
Maximum: 161 bpm
Cadence
Elevation / Altitude
Minimum: 3m
Average: 11m
Maximum: 22m