Rob Kaper's Training Run in Rotterdam
Monday 21 October 2019, 22:06 Rotterdam, NL
Medium Run
Voorgeschreven HR zones aangehouden. Dan maar wat trager, liep wel relaxed eigenlijk.
Warmup: 10 minutes in zones 1-2.
Work: 30 minutes in zone 2.
Work: 30 minutes in zone 3.
Cooldown: 5 minutes in zones 1-2.
Details
| Distance Recorded (GPS) | 11.313m | |
| Time (Watch) | 1:17:19 | |
| Pace | 6:50/km | |
| Shoe | ASICS Gel-Pulse 10 |
Badges Earned
Runnerdam
1.21 Gigawatts
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Broken clouds | Broken clouds | |||
| Temperature | 11.8 ℃ | 11.7 ℃ | |||
| Feels like | 11.4 ℃ | 11.3 ℃ | |||
| Wind | S 3.6 km/h | S 4.1 km/h | |||
| Humidity | 91% | 91% | |||
| Pressure | 1019 hPa | 1019 hPa | |||
| Dew point | 10.4 ℃ | 10.3 ℃ | |||
| Cloudiness | 75% | 75% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Rubroek
- Oud-Crooswijk
- Nieuw-Crooswijk
- Kralingse Bos
- Kralingen-Oost
- De Esch
- Struisenburg
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:56 | 6:56/km | 899 of 960 | |||
| 1 Mile 1.610m | 11:29 | 7:08/km | 920 of 955 | |||
| Deci Marathon 4.200m | 29:43 | 7:05/km | 893 of 940 | |||
| 5K 5.000m | 35:25 | 7:05/km | 869 of 910 | |||
| 5 Mile 8.050m | 55:30 | 6:54/km | 588 of 646 | |||
| 10K 10.000m | 1:08:05 | 6:49/km | 480 of 542 | |||
| Quarter Marathon 10.550m | 1:12:09 | 6:50/km | 361 of 405 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:56 | 6:56/km | 6:56 | 6:56/km |
| 2K | 2.000m | 14:07 | 7:04/km | 7:11 | 7:11/km |
| 3K | 3.000m | 21:14 | 7:05/km | 7:07 | 7:07/km |
| 4K | 4.000m | 28:24 | 7:06/km | 7:10 | 7:10/km |
| 5K | 5.000m | 35:25 | 7:05/km | 7:01 | 7:01/km |
| 6K | 6.000m | 42:13 | 7:02/km | 6:48 | 6:48/km |
| 7K | 7.000m | 48:30 | 6:56/km | 6:17 | 6:17/km |
| 8K | 8.000m | 55:08 | 6:54/km | 6:38 | 6:38/km |
| 9K | 9.000m | 1:01:34 | 6:50/km | 6:26 | 6:26/km |
| 10K | 10.000m | 1:08:05 | 6:49/km | 6:31 | 6:31/km |
| 11K | 11.000m | 1:15:07 | 6:50/km | 7:02 | 7:02/km |
| 11.313m | 1:17:19 | 6:50/km | 2:12 | 7:02/km |
Pace
Average pace for fastest three 11K activities are shown for comparison.
Heart Rate
Minimum: 74 bpm
Average: 147 bpm
Maximum: 167 bpm
Cadence
Elevation / Altitude
Minimum: -24m
Average: 0m
Maximum: 33m