Rob Kaper's Training (Recovery Run) in Rotterdam
Friday 8 September 2023, 17:10 Rotterdam, NL
W10D5 - Recovery Run
Plus nog even de hitte acclimatisatie naar de honderd tikken. Hopelijk bijtijds naar bed want heel het weekend vroeg op voor een long run respectievelijk 15K.
Details
Distance Recorded (GPS) | 9.146m | |
Time (Watch) | 56:48 | |
Pace | 6:13/km | |
Shoe | Saucony Endorpin Shift |
Badges Earned
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Clear sky | Clear sky | |||
Temperature | 30.4 ℃ | 29.8 ℃ | |||
Feels like | 31.6 ℃ | 31.7 ℃ | |||
Wind | NW 1.5 km/h | NW 2.1 km/h | |||
Humidity | 50% | 56% | |||
Pressure | 1015 hPa | 1015 hPa | |||
Dew point | 18.8 ℃ | 20.1 ℃ | |||
Cloudiness | 5% | 7% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Feijenoord
- Wilhelminapier
- Nieuwe Werk
- Centrum
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 6:09 | 6:09/km | 660 of 927 | |||
1 Mile 1.610m | 9:57 | 6:11/km | 641 of 922 | |||
Deci Marathon 4.200m | 27:07 | 6:27/km | 739 of 907 | |||
5K 5.000m | 31:54 | 6:23/km | 677 of 877 | |||
5 Mile 8.050m | 50:22 | 6:15/km | 400 of 629 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 6:09 | 6:09/km | 6:09 | 6:09/km |
2K | 2.000m | 12:24 | 6:12/km | 6:15 | 6:15/km |
3K | 3.000m | 18:43 | 6:14/km | 6:19 | 6:19/km |
4K | 4.000m | 25:48 | 6:27/km | 7:05 | 7:05/km |
5K | 5.000m | 31:54 | 6:23/km | 6:06 | 6:06/km |
6K | 6.000m | 37:40 | 6:17/km | 5:46 | 5:46/km |
7K | 7.000m | 43:47 | 6:15/km | 6:07 | 6:07/km |
8K | 8.000m | 49:55 | 6:14/km | 6:08 | 6:08/km |
9K | 9.000m | 55:58 | 6:13/km | 6:03 | 6:03/km |
9.146m | 56:48 | 6:13/km | 0:50 | 5:42/km |
Pace
Average pace for fastest three 9K activities are shown for comparison.
Heart Rate
Minimum: 85 bpm
Average: 149 bpm
Maximum: 164 bpm
Cadence
Elevation / Altitude
Minimum: -1m
Average: 2m
Maximum: 13m