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
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 | 394 of 984 | |||
1 Mile 1.610m | 9:22 | 5:49/km | 390 of 979 | |||
Deci Marathon 4.200m | 24:27 | 5:49/km | 341 of 964 | |||
5K 5.000m | 29:07 | 5:49/km | 336 of 933 | |||
5 Mile 8.050m | 47:49 | 5:56/km | 263 of 665 | |||
10K 10.000m | 59:15 | 5:56/km | 217 of 557 | |||
Quarter Marathon 10.550m | 1:02:29 | 5:55/km | 129 of 414 | |||
15K 15.000m | 1:29:08 | 5:57/km | 102 of 277 |
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