Rob Kaper's Training (Easy Run) in Rotterdam
Tuesday 3 September 2024, 19:25 Rotterdam, NL
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.
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 | 975 of 996 | |||
| 1 Mile 1.610m | 11:30 | 7:09/km | 955 of 991 | |||
| Deci Marathon 4.200m | 28:01 | 6:40/km | 870 of 975 | |||
| 5K 5.000m | 32:46 | 6:33/km | 811 of 944 | |||
| 5 Mile 8.050m | 52:54 | 6:34/km | 564 of 672 | |||
| 10K 10.000m | 1:05:24 | 6:32/km | 462 of 564 | |||
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
- Training (Easy Run) in Rotterdam (split pace)
- Training (Easy Run) in Rotterdam (average pace)
- Ronde van West 2021 (16 Oct 2021)
- Lelieloop 2023 (29 May 2023)
- Oosterscheldeloop 2024 (30 Mar 2024)
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