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 | |
| Strava | 10068824620 |
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 | 99% | 99% | |||
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 | 631 of 903 | |||
| 1 Mile 1.610m | 9:43 | 6:02/km | 517 of 898 | |||
| Deci Marathon 4.200m | 25:17 | 6:01/km | 451 of 883 | |||
| 5K 5.000m | 31:17 | 6:15/km | 578 of 853 | |||
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