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 | 750 of 996 | |||
| 1 Mile 1.610m | 10:22 | 6:26/km | 844 of 991 | |||
| Deci Marathon 4.200m | 26:50 | 6:23/km | 763 of 975 | |||
| 5K 5.000m | 31:48 | 6:22/km | 714 of 944 | |||
| 5 Mile 8.050m | 50:52 | 6:19/km | 460 of 672 | |||
| 10K 10.000m | 1:02:39 | 6:16/km | 356 of 564 | |||
| Quarter Marathon 10.550m | 1:06:04 | 6:16/km | 244 of 420 | |||
| 15K 15.000m | 1:34:05 | 6:16/km | 154 of 282 | |||
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
- Training (Easy Run) in Rotterdam (split pace)
- Training (Easy Run) in Rotterdam (average pace)
- Oosterscheldeloop 2024 (30 Mar 2024)
- Reeuwijkse Plassenloop 2024 (16 Mar 2024)
- Stevensloop 2024 (17 Mar 2024)
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