Rob Kaper's Training (Recovery Run) in Rotterdam
Monday 10 July 2023, 19:24 Rotterdam, NL
W16D1 - Recovery Run
Heel rustig aan, geprobeerd hartslag in de 140 te houden, want week 16 van het Garmin trainingsprogramma betekent: aanstaand weekend vlammen!
Details
| Distance Recorded (GPS) | 11.068m | |
| Time (Watch) | 1:11:04 | |
| Pace | 6:25/km | |
| Shoe | Saucony Endorpin Shift Neon |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Broken clouds | Overcast clouds | |||
| Temperature | 24.6 ℃ | 21.9 ℃ | |||
| Feels like | 24.5 ℃ | 21.6 ℃ | |||
| Wind | NW 1.5 km/h | NW 2.1 km/h | |||
| Humidity | 51% | 55% | |||
| Pressure | 1019 hPa | 1019 hPa | |||
| Dew point | 13.8 ℃ | 12.5 ℃ | |||
| Cloudiness | 56% | 91% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Rubroek
- Oud-Crooswijk
- Nieuw-Crooswijk
- Kralingse Bos
- Kralingen-Oost
- Struisenburg
- Kralingen-West
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:34 | 6:34/km | 851 of 960 | |||
| 1 Mile 1.610m | 10:57 | 6:48/km | 888 of 955 | |||
| Deci Marathon 4.200m | 27:56 | 6:39/km | 832 of 940 | |||
| 5K 5.000m | 33:25 | 6:41/km | 813 of 910 | |||
| 5 Mile 8.050m | 52:39 | 6:32/km | 532 of 646 | |||
| 10K 10.000m | 1:04:25 | 6:27/km | 408 of 542 | |||
| Quarter Marathon 10.550m | 1:07:43 | 6:25/km | 288 of 405 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:34 | 6:34/km | 6:34 | 6:34/km |
| 2K | 2.000m | 13:22 | 6:41/km | 6:48 | 6:48/km |
| 3K | 3.000m | 20:15 | 6:45/km | 6:53 | 6:53/km |
| 4K | 4.000m | 26:41 | 6:40/km | 6:26 | 6:26/km |
| 5K | 5.000m | 33:25 | 6:41/km | 6:44 | 6:44/km |
| 6K | 6.000m | 39:51 | 6:39/km | 6:26 | 6:26/km |
| 7K | 7.000m | 46:08 | 6:35/km | 6:17 | 6:17/km |
| 8K | 8.000m | 52:22 | 6:33/km | 6:14 | 6:14/km |
| 9K | 9.000m | 58:10 | 6:28/km | 5:48 | 5:48/km |
| 10K | 10.000m | 1:04:25 | 6:27/km | 6:15 | 6:15/km |
| 11K | 11.000m | 1:10:35 | 6:25/km | 6:10 | 6:10/km |
| 11.068m | 1:11:04 | 6:25/km | 0:29 | 7:06/km |
Pace
Average pace for fastest three 11K activities are shown for comparison.
Heart Rate
Minimum: 84 bpm
Average: 144 bpm
Maximum: 161 bpm
Cadence
Elevation / Altitude
Minimum: -3m
Average: 1m
Maximum: 9m