Rob Kaper's Training (Recovery Run) in Rotterdam
Monday 9 October 2023, 17:58 Rotterdam, NL
W15D1 - Recovery Run
Vier marathons in zes maanden gekkenwerk? Wellicht, maar de benen wennen er blijkbaar aan. Had gisteren eigenlijk al weinig last meer en kon vandaag moeiteloos wat metertjes maken. En ja, die week 15 uit de titel klopt: de kustmarathon was niet het trainingsdoel: dat is Antwerpen de 22e.
Details
| Distance Recorded (GPS) | 15.016m | |
| Time (Watch) | 1:36:45 | |
| Pace | 6:27/km | |
| Shoe | Saucony Endorpin Shift Neon |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Overcast clouds | Overcast clouds | |||
| Temperature | 19.3 ℃ | 18.2 ℃ | |||
| Feels like | 19.4 ℃ | 18.3 ℃ | |||
| Wind | W 2.6 km/h | W 2.6 km/h | |||
| Humidity | 81% | 86% | |||
| Pressure | 1021 hPa | 1021 hPa | |||
| Dew point | 16.0 ℃ | 15.8 ℃ | |||
| Cloudiness | 100% | 100% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Oude Noorden
- Rubroek
- Oud-Crooswijk
- Nieuw-Crooswijk
- Hillegersberg-Schiebroek
- Terbregge
- 110-Morgen
- Liskwartier
- Agniesebuurt
- Provenierswijk
- CS-Kwartier
- Cool
- Centrum
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:06 | 6:06/km | 726 of 1063 | |||
| 1 Mile 1.610m | 10:12 | 6:20/km | 855 of 1058 | |||
| Deci Marathon 4.200m | 27:18 | 6:30/km | 868 of 1037 | |||
| 5K 5.000m | 32:20 | 6:28/km | 825 of 1003 | |||
| 5 Mile 8.050m | 51:31 | 6:24/km | 520 of 706 | |||
| 10K 10.000m | 1:03:35 | 6:22/km | 413 of 598 | |||
| Quarter Marathon 10.550m | 1:07:25 | 6:23/km | 308 of 444 | |||
| 15K 15.000m | 1:36:39 | 6:27/km | 215 of 303 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:06 | 6:06/km | 6:06 | 6:06/km |
| 2K | 2.000m | 12:30 | 6:15/km | 6:24 | 6:24/km |
| 3K | 3.000m | 18:49 | 6:16/km | 6:19 | 6:19/km |
| 4K | 4.000m | 26:05 | 6:31/km | 7:16 | 7:16/km |
| 5K | 5.000m | 32:20 | 6:28/km | 6:15 | 6:15/km |
| 6K | 6.000m | 38:47 | 6:28/km | 6:27 | 6:27/km |
| 7K | 7.000m | 45:14 | 6:28/km | 6:27 | 6:27/km |
| 8K | 8.000m | 51:12 | 6:24/km | 5:58 | 5:58/km |
| 9K | 9.000m | 57:39 | 6:24/km | 6:27 | 6:27/km |
| 10K | 10.000m | 1:03:35 | 6:22/km | 5:56 | 5:56/km |
| 11K | 11.000m | 1:10:15 | 6:23/km | 6:40 | 6:40/km |
| 12K | 12.000m | 1:17:13 | 6:26/km | 6:58 | 6:58/km |
| 13K | 13.000m | 1:23:29 | 6:25/km | 6:16 | 6:16/km |
| 14K | 14.000m | 1:30:29 | 6:28/km | 7:00 | 7:00/km |
| 15K | 15.000m | 1:36:39 | 6:27/km | 6:10 | 6:10/km |
| 15.016m | 1:36:45 | 6:27/km | 0:6 | 6:15/km |
Pace
Average pace for fastest three 15K activities are shown for comparison.
Heart Rate
Minimum: 94 bpm
Average: 147 bpm
Maximum: 167 bpm
Cadence
Elevation / Altitude
Minimum: -7m
Average: 0m
Maximum: 10m