Rob Kaper's Training (Recovery Run) in Rotterdam
Monday 16 September 2024, 19:52 Rotterdam, NL
Iets te lang en snel voor een recovery run, maar misschien weer net iets te kort om het een langeduurloop te gaan noemen. Bedoeling was twee, drie kwartier rustig aan, maar het liep wel lekker en ik zat op zes, zeven voor ik ook maar zin had het lusje om te keren dus het werd anderhalf uur op cruise control.
Hartslag mag en moet nog wel iets lager (terugkerende opmerking) en hoewel de knie nog niet 100% is lijkt die nu echt week in week uit beter te worden - ondanks of wie weet wel dankzij de vele inspanningen.
Details
| Distance Recorded (GPS) | 15.305m | |
| Time (Watch) | 1:31:00 | |
| Pace | 5:57/km | |
| Shoe | Nike Pegasus 40 FlyEase |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Broken clouds | Clear sky | |||
| Temperature | 16.5 ℃ | 15.0 ℃ | |||
| Feels like | 16.2 ℃ | 14.7 ℃ | |||
| Wind | N 3.1 km/h | N 3.1 km/h | |||
| Humidity | 77% | 81% | |||
| Pressure | 1027 hPa | 1028 hPa | |||
| Dew point | 12.5 ℃ | 11.8 ℃ | |||
| Cloudiness | 57% | 6% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Oude Noorden
- Rubroek
- Oud-Crooswijk
- Liskwartier
- Hillegersberg-Schiebroek
- Terbregge
- Nieuw-Crooswijk
- Kralingse Bos
- Kralingen-West
- Struisenburg
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:46 | 5:46/km | 377 of 945 | |||
| 1 Mile 1.610m | 9:22 | 5:49/km | 372 of 941 | |||
| Deci Marathon 4.200m | 24:27 | 5:49/km | 326 of 925 | |||
| 5K 5.000m | 29:07 | 5:49/km | 321 of 895 | |||
| 5 Mile 8.050m | 47:49 | 5:56/km | 252 of 638 | |||
| 10K 10.000m | 59:15 | 5:56/km | 208 of 533 | |||
| Quarter Marathon 10.550m | 1:02:29 | 5:55/km | 125 of 401 | |||
| 15K 15.000m | 1:29:08 | 5:57/km | 100 of 266 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:46 | 5:46/km | 5:46 | 5:46/km |
| 2K | 2.000m | 11:38 | 5:49/km | 5:52 | 5:52/km |
| 3K | 3.000m | 17:31 | 5:50/km | 5:53 | 5:53/km |
| 4K | 4.000m | 23:16 | 5:49/km | 5:45 | 5:45/km |
| 5K | 5.000m | 29:07 | 5:49/km | 5:51 | 5:51/km |
| 6K | 6.000m | 35:11 | 5:52/km | 6:04 | 6:04/km |
| 7K | 7.000m | 41:25 | 5:55/km | 6:14 | 6:14/km |
| 8K | 8.000m | 47:30 | 5:56/km | 6:05 | 6:05/km |
| 9K | 9.000m | 53:31 | 5:57/km | 6:01 | 6:01/km |
| 10K | 10.000m | 59:15 | 5:56/km | 5:44 | 5:44/km |
| 11K | 11.000m | 1:05:23 | 5:57/km | 6:08 | 6:08/km |
| 12K | 12.000m | 1:11:27 | 5:57/km | 6:04 | 6:04/km |
| 13K | 13.000m | 1:17:34 | 5:58/km | 6:07 | 6:07/km |
| 14K | 14.000m | 1:23:31 | 5:58/km | 5:57 | 5:57/km |
| 15K | 15.000m | 1:29:08 | 5:57/km | 5:37 | 5:37/km |
| 15.305m | 1:31:00 | 5:57/km | 1:52 | 6:07/km |
Pace
Average pace for fastest three 15K activities are shown for comparison.
Heart Rate
Minimum: 74 bpm
Average: 160 bpm
Maximum: 181 bpm
Cadence
Elevation / Altitude
Minimum: -9m
Average: -1m
Maximum: 7m