Rob Kaper's Training (Easy Run) in Rotterdam
Thursday 19 October 2023, 20:33 Rotterdam, NL
W16D4 - Easy Run
Vanochtend nog ontwaakt met flinke kniepijn, maar gelukkig niet dik en met lopen geen last van. Hartslag mag wel wat lager maar had wel bewust lange mouwen om zondag optimaal van het weer te kunnen genieten.
Details
| Distance Recorded (GPS) | 5.022m | |
| Time (Watch) | 31:25 | |
| Pace | 6:15/km | |
| Shoe | Saucony Endorpin Shift |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Overcast clouds | Overcast clouds | |||
| Temperature | 15.2 ℃ | 15.0 ℃ | |||
| Feels like | 15.2 ℃ | 15.0 ℃ | |||
| Wind | SE 3.1 km/h | SE 2.6 km/h | |||
| Humidity | 93% | 93% | |||
| Pressure | 987 hPa | 987 hPa | |||
| Dew point | 14.1 ℃ | 13.9 ℃ | |||
| Cloudiness | 93% | 93% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Feijenoord
- Wilhelminapier
- Nieuwe Werk
- Centrum
- Cool
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:08 | 6:08/km | 698 of 994 | |||
| 1 Mile 1.610m | 9:43 | 6:02/km | 579 of 989 | |||
| Deci Marathon 4.200m | 25:17 | 6:01/km | 503 of 973 | |||
| 5K 5.000m | 31:17 | 6:15/km | 642 of 942 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:08 | 6:08/km | 6:08 | 6:08/km |
| 2K | 2.000m | 11:57 | 5:59/km | 5:49 | 5:49/km |
| 3K | 3.000m | 17:52 | 5:57/km | 5:55 | 5:55/km |
| 4K | 4.000m | 24:01 | 6:00/km | 6:09 | 6:09/km |
| 5K | 5.000m | 31:17 | 6:15/km | 7:16 | 7:16/km |
| 5.022m | 31:25 | 6:15/km | 0:8 | 6:04/km |
Pace
Average pace for fastest three 5K activities are shown for comparison.
Heart Rate
Minimum: 93 bpm
Average: 158 bpm
Maximum: 175 bpm
Cadence
Elevation / Altitude
Minimum: 5m
Average: 9m
Maximum: 19m