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 | 755 of 1125 | |||
| 1 Mile 1.610m | 10:12 | 6:20/km | 894 of 1120 | |||
| Deci Marathon 4.200m | 27:18 | 6:30/km | 911 of 1092 | |||
| 5K 5.000m | 32:20 | 6:28/km | 862 of 1053 | |||
| 5 Mile 8.050m | 51:31 | 6:24/km | 536 of 732 | |||
| 10K 10.000m | 1:03:35 | 6:22/km | 426 of 621 | |||
| Quarter Marathon 10.550m | 1:07:25 | 6:23/km | 317 of 462 | |||
| 15K 15.000m | 1:36:39 | 6:27/km | 223 of 317 | |||
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