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 | Scattered clouds | Scattered clouds | |||
| Temperature | 16.6 ℃ | 14.9 ℃ | |||
| Feels like | 16.3 ℃ | 14.6 ℃ | |||
| Wind | N 3.1 km/h | N 3.1 km/h | |||
| Humidity | 77% | 81% | |||
| Pressure | 1028 hPa | 1028 hPa | |||
| Dew point | 12.6 ℃ | 11.7 ℃ | |||
| Cloudiness | 28% | 36% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Oude Noorden
- Rubroek
- Oud-Crooswijk
- Liskwartier
- Hillegersberg-Schiebroek
- Terbregge
- Nieuw-Crooswijk
- Kralingen-West
- Struisenburg
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:46 | 5:46/km | 402 of 1005 | |||
| 1 Mile 1.610m | 9:22 | 5:49/km | 397 of 1000 | |||
| Deci Marathon 4.200m | 24:27 | 5:49/km | 349 of 984 | |||
| 5K 5.000m | 29:07 | 5:49/km | 344 of 953 | |||
| 5 Mile 8.050m | 47:49 | 5:56/km | 269 of 678 | |||
| 10K 10.000m | 59:15 | 5:56/km | 224 of 570 | |||
| Quarter Marathon 10.550m | 1:02:29 | 5:55/km | 134 of 425 | |||
| 15K 15.000m | 1:29:08 | 5:57/km | 108 of 287 | |||
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: 180 bpm
Cadence
Elevation / Altitude
Minimum: -9m
Average: -1m
Maximum: 7m