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 ℃ | 18.4 ℃ | |||
| Wind | W 2.6 km/h | W 2.6 km/h | |||
| Humidity | 81% | 86% | |||
| Pressure | 1020 hPa | 1020 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 | 669 of 971 | |||
| 1 Mile 1.610m | 10:12 | 6:20/km | 779 of 966 | |||
| Deci Marathon 4.200m | 27:18 | 6:30/km | 791 of 951 | |||
| 5K 5.000m | 32:20 | 6:28/km | 754 of 920 | |||
| 5 Mile 8.050m | 51:31 | 6:24/km | 482 of 655 | |||
| 10K 10.000m | 1:03:35 | 6:22/km | 388 of 550 | |||
| Quarter Marathon 10.550m | 1:07:25 | 6:23/km | 284 of 408 | |||
| 15K 15.000m | 1:36:39 | 6:27/km | 196 of 274 | |||
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