Rob Kaper's Training (Easy Run) in Rotterdam

W14D2 - Easy Run

Had even geen zin in de standaard rondjes vanaf huis, dus rondje Schollebos gedaan vanaf metro Capelsebrug. Braaf naar Garmin geluisterd en rustig aan begonnen maar omdat het afgekoeld was toch iets versneld halverwege, na 10k wel weer wat gas terug genomen.

Details

Distance Recorded (GPS)		11.656m
Time (Watch)		1:10:45
Pace		6:04/km
Shoe		Saucony Endorpin Shift Neon

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Overcast clouds		Overcast clouds
Temperature		19.1 ℃		18.3 ℃
Feels like		18.7 ℃		17.9 ℃
Wind			W 2.6 km/h		W 2.6 km/h
Humidity		60%		65%
Pressure		1019 hPa		1020 hPa
Dew point		11.2 ℃		11.6 ℃
Cloudiness		100%		100%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

• Prins Alexander

Capelle aan den IJssel

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		7:50		7:50/km		958 of 971
1 Mile 1.610m		11:34		7:11/km		934 of 966
Deci Marathon 4.200m		27:37		6:35/km		813 of 951
5K 5.000m		32:32		6:30/km		770 of 920
5 Mile 8.050m		50:22		6:15/km		415 of 655
10K 10.000m		1:01:01		6:06/km		279 of 550
Quarter Marathon 10.550m		1:04:08		6:05/km		168 of 408

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	7:50	7:50/km	7:50	7:50/km
2K	2.000m	13:59	7:00/km	6:09	6:09/km
3K	3.000m	20:21	6:47/km	6:22	6:22/km
4K	4.000m	26:26	6:37/km	6:05	6:05/km
5K	5.000m	32:32	6:30/km	6:06	6:06/km
6K	6.000m	38:20	6:23/km	5:48	5:48/km
7K	7.000m	44:17	6:20/km	5:57	5:57/km
8K	8.000m	50:04	6:16/km	5:47	5:47/km
9K	9.000m	55:46	6:12/km	5:42	5:42/km
10K	10.000m	1:01:01	6:06/km	5:15	5:15/km
11K	11.000m	1:06:49	6:04/km	5:48	5:48/km
	11.656m	1:10:45	6:04/km	3:56	6:00/km

Pace

Average pace for fastest three 11K activities are shown for comparison.

Heart Rate

Minimum: 78 bpm

Average: 152 bpm

Maximum: 176 bpm

Cadence

Elevation / Altitude

Minimum: -8m

Average: -4m

Maximum: 0m