Rob Kaper's Training (Recovery Run) in Rotterdam
Monday 8 May 2023, 21:12 Rotterdam, NL
W07D1 - Recovery Run
Wilde eigenlijk iets korter maar Roseknoop was voor voetgangers meer afgesloten dan de nieuwsbrieven me hadden doen geloven.
Rustig aan in het donker met afgekoelde lucht blijft toch beter bevallen dan de warme middagzon. Bewust een beetje rond de 6:30/km blijven hangen (iets sneller met de stoplichtpauzes er af), eenmaal de tunnel uit nog wel wat aangezet.
Details
| Distance Recorded (GPS) | 13.199m | |
| Time (Watch) | 1:24:57 | |
| Pace | 6:26/km | |
| Shoe | Nike Pegasus 39 FlyEase |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Broken clouds | Overcast clouds | |||
| Temperature | 15.2 ℃ | 14.3 ℃ | |||
| Feels like | 15.1 ℃ | 14.1 ℃ | |||
| Wind | W 2.6 km/h | W 1.0 km/h | |||
| Humidity | 86% | 86% | |||
| Pressure | 1020 hPa | 1020 hPa | |||
| Dew point | 12.9 ℃ | 12.0 ℃ | |||
| Cloudiness | 75% | 100% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Feijenoord
- IJsselmonde
- De Veranda
- Dalenbuurt
- De Vlieger
- De Valkenier
- Landbouwbuurt
- Charlois
- Zuidplein
- Nieuwe Werk
- Dijkzigt
- Centrum
- Cool
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:10 | 6:10/km | 728 of 1005 | |||
| 1 Mile 1.610m | 10:25 | 6:28/km | 870 of 1000 | |||
| Deci Marathon 4.200m | 26:52 | 6:24/km | 773 of 984 | |||
| 5K 5.000m | 31:57 | 6:23/km | 741 of 953 | |||
| 5 Mile 8.050m | 52:18 | 6:30/km | 542 of 678 | |||
| 10K 10.000m | 1:05:45 | 6:35/km | 475 of 570 | |||
| Quarter Marathon 10.550m | 1:10:00 | 6:38/km | 353 of 425 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:10 | 6:10/km | 6:10 | 6:10/km |
| 2K | 2.000m | 12:50 | 6:25/km | 6:40 | 6:40/km |
| 3K | 3.000m | 19:10 | 6:23/km | 6:20 | 6:20/km |
| 4K | 4.000m | 25:17 | 6:19/km | 6:07 | 6:07/km |
| 5K | 5.000m | 31:57 | 6:23/km | 6:40 | 6:40/km |
| 6K | 6.000m | 38:36 | 6:26/km | 6:39 | 6:39/km |
| 7K | 7.000m | 45:28 | 6:30/km | 6:52 | 6:52/km |
| 8K | 8.000m | 52:00 | 6:30/km | 6:32 | 6:32/km |
| 9K | 9.000m | 58:14 | 6:28/km | 6:14 | 6:14/km |
| 10K | 10.000m | 1:05:45 | 6:35/km | 7:31 | 7:31/km |
| 11K | 11.000m | 1:12:30 | 6:35/km | 6:45 | 6:45/km |
| 12K | 12.000m | 1:18:16 | 6:31/km | 5:46 | 5:46/km |
| 13K | 13.000m | 1:23:54 | 6:27/km | 5:38 | 5:38/km |
| 13.199m | 1:24:57 | 6:26/km | 1:03 | 5:17/km |
Pace
Average pace for fastest three 13K activities are shown for comparison.
Heart Rate
Minimum: 54 bpm
Average: 146 bpm
Maximum: 174 bpm
Cadence
Elevation / Altitude
Minimum: 1m
Average: 6m
Maximum: 19m