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 | Overcast clouds | 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 | 903 of 921 | |||
| 1 Mile 1.610m | 11:30 | 7:09/km | 884 of 916 | |||
| Deci Marathon 4.200m | 28:01 | 6:40/km | 804 of 901 | |||
| 5K 5.000m | 32:46 | 6:33/km | 750 of 871 | |||
| 5 Mile 8.050m | 52:54 | 6:34/km | 523 of 625 | |||
| 10K 10.000m | 1:05:24 | 6:32/km | 427 of 521 | |||
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