Rob Kaper's Training (Easy Run) in Rotterdam

Een stukje placebo heuveltraining, want 2x 25m Brienenoordjoch is toch iets anders dan aanstaand weekend sterven in de Zwitserse Alpen. Maar het blijven meer hoogtemeters dan thuis op de bank!

Volgens Buienradar liep ik tussen de buien door, in de praktijk was het kletsnat weer. Wel lekker fris, dus conditioneel gezien waren het tien makkelijke kilometers.

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Details

Distance Recorded (GPS)		10.053m
Time (Watch)		1:05:42
Pace		6:32/km
Shoe		Nike Pegasus 39 White/Orange

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Heavy intensity rain		Light intensity drizzle rain
Temperature		19.6 ℃		18.7 ℃
Feels like		19.9 ℃		19.0 ℃
Wind			W 2.1 km/h		W 1.5 km/h
Humidity		88%		92%
Pressure		1014 hPa		1015 hPa
Dew point		17.5 ℃		17.3 ℃
Cloudiness		100%		100%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

• Kralingen-Oost
• De Esch
• Kralingse Veer
• IJsselmonde
• Prins Alexander

Capelle aan den IJssel

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		7:33		7:33/km		1100 of 1125
1 Mile 1.610m		11:30		7:09/km		1080 of 1120
Deci Marathon 4.200m		28:01		6:40/km		978 of 1092
5K 5.000m		32:46		6:33/km		902 of 1053
5 Mile 8.050m		52:54		6:34/km		612 of 732
10K 10.000m		1:05:24		6:32/km		497 of 621

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	7:33	7:33/km	7:33	7:33/km
2K	2.000m	13:55	6:58/km	6:22	6:22/km
3K	3.000m	20:29	6:50/km	6:34	6:34/km
4K	4.000m	26:53	6:43/km	6:24	6:24/km
5K	5.000m	32:46	6:33/km	5:53	5:53/km
6K	6.000m	39:54	6:39/km	7:08	7:08/km
7K	7.000m	46:08	6:35/km	6:14	6:14/km
8K	8.000m	52:37	6:35/km	6:29	6:29/km
9K	9.000m	59:30	6:37/km	6:53	6:53/km
10K	10.000m	1:05:24	6:32/km	5:54	5:54/km
	10.053m	1:05:42	6:32/km	0:18	5:40/km

Pace

Average pace for fastest three 10K activities are shown for comparison.

Heart Rate

Minimum: 75 bpm

Average: 148 bpm

Maximum: 170 bpm

Cadence

Elevation / Altitude

Minimum: -10m

Average: 2m

Maximum: 21m