Rob Kaper's Training (Easy Run) in Rotterdam
Wednesday 19 July 2023, 20:54 Rotterdam, NL
W3D3 - Easy Run
Met een heerlijk miezertje onderweg. Morgen weer even rust, vrijdag interval, zaterdag rust en dan hopelijk zondag in de buurt komen van mijn 15K PR.
Details
| Distance Recorded (GPS) | 15.186m | |
| Time (Watch) | 1:36:34 | |
| Pace | 6:22/km | |
| Shoe | Nike Pegasus 39 FlyEase |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Light rain | Light intensity shower rain | |||
| Temperature | 18.3 ℃ | 17.2 ℃ | |||
| Feels like | 18.2 ℃ | 17.3 ℃ | |||
| Wind | W 2.6 km/h | W 0.5 km/h | |||
| Humidity | 77% | 86% | |||
| Pressure | 1014 hPa | 1014 hPa | |||
| Dew point | 14.2 ℃ | 14.9 ℃ | |||
| Cloudiness | 20% | 100% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Rubroek
- Oud-Crooswijk
- Kralingen-West
- Kralingse Bos
- Prins Alexander
- Kralingen-Oost
- Struisenburg
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:12 | 6:12/km | 720 of 960 | |||
| 1 Mile 1.610m | 10:17 | 6:23/km | 797 of 955 | |||
| Deci Marathon 4.200m | 26:32 | 6:19/km | 681 of 940 | |||
| 5K 5.000m | 31:34 | 6:19/km | 661 of 910 | |||
| 5 Mile 8.050m | 51:23 | 6:23/km | 465 of 646 | |||
| 10K 10.000m | 1:03:25 | 6:21/km | 376 of 542 | |||
| Quarter Marathon 10.550m | 1:06:57 | 6:21/km | 270 of 405 | |||
| 15K 15.000m | 1:35:28 | 6:22/km | 179 of 270 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:12 | 6:12/km | 6:12 | 6:12/km |
| 2K | 2.000m | 12:39 | 6:20/km | 6:27 | 6:27/km |
| 3K | 3.000m | 18:52 | 6:17/km | 6:13 | 6:13/km |
| 4K | 4.000m | 25:17 | 6:19/km | 6:25 | 6:25/km |
| 5K | 5.000m | 31:34 | 6:19/km | 6:17 | 6:17/km |
| 6K | 6.000m | 38:12 | 6:22/km | 6:38 | 6:38/km |
| 7K | 7.000m | 44:44 | 6:23/km | 6:32 | 6:32/km |
| 8K | 8.000m | 51:05 | 6:23/km | 6:21 | 6:21/km |
| 9K | 9.000m | 57:43 | 6:25/km | 6:38 | 6:38/km |
| 10K | 10.000m | 1:03:25 | 6:21/km | 5:42 | 5:42/km |
| 11K | 11.000m | 1:09:50 | 6:21/km | 6:25 | 6:25/km |
| 12K | 12.000m | 1:16:06 | 6:21/km | 6:16 | 6:16/km |
| 13K | 13.000m | 1:22:42 | 6:22/km | 6:36 | 6:36/km |
| 14K | 14.000m | 1:28:57 | 6:21/km | 6:15 | 6:15/km |
| 15K | 15.000m | 1:35:28 | 6:22/km | 6:31 | 6:31/km |
| 15.186m | 1:36:34 | 6:22/km | 1:06 | 5:55/km |
Pace
Average pace for fastest three 15K activities are shown for comparison.
Heart Rate
Minimum: 77 bpm
Average: 152 bpm
Maximum: 170 bpm
Cadence
Elevation / Altitude
Minimum: -8m
Average: -1m
Maximum: 9m