Rob Kaper's Training (Easy Run) in Rotterdam
Tuesday 29 August 2023, 19:45 Rotterdam, NL
W09D2 - Easy Run
Hartslag is (nog) veel te hoog voor dit tempo, zeker nu het weer wat afkoelt 's avonds. Dus vrees ik dat ik mijn HM doel voor zondag een beetje moet bijstellen, in negatieve zin.
De positieve noot: de kilometers vlogens ondanks het cijfermatige toch wel redelijk makkelijk voorbij, zeker in vergelijking met de afgelopen twee weken.
Details
| Distance Recorded (GPS) | 15.091m | |
| Time (Watch) | 1:34:32 | |
| Pace | 6:16/km | |
| Shoe | Nike Pegasus 39 White/Orange |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Few clouds | Overcast clouds | |||
| Temperature | 16.6 ℃ | 15.0 ℃ | |||
| Feels like | 16.1 ℃ | 14.5 ℃ | |||
| Wind | W 2.1 km/h | W 2.6 km/h | |||
| Humidity | 69% | 75% | |||
| Pressure | 1011 hPa | 1010 hPa | |||
| Dew point | 10.9 ℃ | 10.6 ℃ | |||
| Cloudiness | 13% | 100% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- CS-Kwartier
- Cool
- Centrum
- Delfshaven
- Blijdorpse Polder
- Kleinpolder-West
- Overschie
- Kleinpolder-Oost
- Blijdorp
- Bergpolder
- Provenierswijk
- Agniesebuurt
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:12 | 6:12/km | 795 of 1063 | |||
| 1 Mile 1.610m | 10:22 | 6:26/km | 902 of 1058 | |||
| Deci Marathon 4.200m | 26:50 | 6:23/km | 811 of 1037 | |||
| 5K 5.000m | 31:48 | 6:22/km | 753 of 1003 | |||
| 5 Mile 8.050m | 50:52 | 6:19/km | 481 of 706 | |||
| 10K 10.000m | 1:02:39 | 6:16/km | 371 of 598 | |||
| Quarter Marathon 10.550m | 1:06:04 | 6:16/km | 257 of 444 | |||
| 15K 15.000m | 1:34:05 | 6:16/km | 163 of 303 | |||
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 | 13:39 | 6:50/km | 7:27 | 7:27/km |
| 3K | 3.000m | 19:37 | 6:32/km | 5:58 | 5:58/km |
| 4K | 4.000m | 25:36 | 6:24/km | 5:59 | 5:59/km |
| 5K | 5.000m | 31:48 | 6:22/km | 6:12 | 6:12/km |
| 6K | 6.000m | 37:52 | 6:19/km | 6:04 | 6:04/km |
| 7K | 7.000m | 44:08 | 6:18/km | 6:16 | 6:16/km |
| 8K | 8.000m | 50:34 | 6:19/km | 6:26 | 6:26/km |
| 9K | 9.000m | 56:35 | 6:17/km | 6:01 | 6:01/km |
| 10K | 10.000m | 1:02:39 | 6:16/km | 6:04 | 6:04/km |
| 11K | 11.000m | 1:08:59 | 6:16/km | 6:20 | 6:20/km |
| 12K | 12.000m | 1:15:15 | 6:16/km | 6:16 | 6:16/km |
| 13K | 13.000m | 1:21:10 | 6:15/km | 5:55 | 5:55/km |
| 14K | 14.000m | 1:27:45 | 6:16/km | 6:35 | 6:35/km |
| 15K | 15.000m | 1:34:05 | 6:16/km | 6:20 | 6:20/km |
| 15.091m | 1:34:32 | 6:16/km | 0:27 | 4:57/km |
Pace
Average pace for fastest three 15K activities are shown for comparison.
Heart Rate
Minimum: 91 bpm
Average: 162 bpm
Maximum: 183 bpm
Cadence
Elevation / Altitude
Minimum: -1m
Average: 3m
Maximum: 12m