Rob Kaper's Training (Recovery Run) in Rotterdam
Monday 26 August 2024, 17:54 Rotterdam, NL
Begonnen aan de tweede rookvrije week. Ik durf het woord "conditie" nog niet te gebruiken, maar in vergelijking met vorige week bleef de hartslag iets lager bij een gelijk en soms iets hoger tempo, dus dat is in ieder geval iets.
De knie is ook nog steeds niet perfect, maar zolang die niet erger wordt van het lopen kan ik de kilometers maar beter wél maken. Jungfrau over anderhalve week blijft spannend en enigszins twijfelachtig of ik de tijdslimieten ga halen, dat wel.
Details
| Distance Recorded (GPS) | 10.036m | |
| Time (Watch) | 1:01:46 | |
| Pace | 6:09/km | |
| Shoe | Nike Pegasus 40 FlyEase |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Broken clouds | Scattered clouds | |||
| Temperature | 21.4 ℃ | 21.1 ℃ | |||
| Feels like | 21.2 ℃ | 20.9 ℃ | |||
| Wind | SW 6.2 km/h | SW 3.6 km/h | |||
| Humidity | 62% | 66% | |||
| Pressure | 1021 hPa | 1021 hPa | |||
| Dew point | 13.8 ℃ | 14.5 ℃ | |||
| Cloudiness | 75% | 45% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Prins Alexander
- Terbregge
- Kralingse Bos
- Nieuw-Crooswijk
- Oud-Crooswijk
- Rubroek
- Stadsdriehoek
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:52 | 5:52/km | 507 of 1063 | |||
| 1 Mile 1.610m | 9:40 | 6:00/km | 591 of 1058 | |||
| Deci Marathon 4.200m | 25:26 | 6:03/km | 565 of 1037 | |||
| 5K 5.000m | 30:01 | 6:00/km | 504 of 1003 | |||
| 5 Mile 8.050m | 49:54 | 6:12/km | 418 of 706 | |||
| 10K 10.000m | 1:01:35 | 6:10/km | 323 of 598 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:52 | 5:52/km | 5:52 | 5:52/km |
| 2K | 2.000m | 12:03 | 6:02/km | 6:11 | 6:11/km |
| 3K | 3.000m | 17:57 | 5:59/km | 5:54 | 5:54/km |
| 4K | 4.000m | 24:18 | 6:05/km | 6:21 | 6:21/km |
| 5K | 5.000m | 30:01 | 6:00/km | 5:43 | 5:43/km |
| 6K | 6.000m | 37:16 | 6:13/km | 7:15 | 7:15/km |
| 7K | 7.000m | 43:23 | 6:12/km | 6:07 | 6:07/km |
| 8K | 8.000m | 49:37 | 6:12/km | 6:14 | 6:14/km |
| 9K | 9.000m | 55:40 | 6:11/km | 6:03 | 6:03/km |
| 10K | 10.000m | 1:01:35 | 6:10/km | 5:55 | 5:55/km |
| 10.036m | 1:01:46 | 6:09/km | 0:11 | 5:06/km |
Pace
Average pace for fastest three 10K activities are shown for comparison.
Heart Rate
Minimum: 80 bpm
Average: 157 bpm
Maximum: 179 bpm
Cadence
Elevation / Altitude
Minimum: -6m
Average: 0m
Maximum: 7m