Rob Kaper's Training Run in Rotterdam

Friday 25 October 2019, 19:28

Rotterdam, NL

Medium Run

Rechterschoen iets te strak en daardoor bij de plas even moeten stoppen en niet echt in mijn ritme kunnen komen vanwege wat scheenpijn. Uiteindelijk wel rustig af kunnen maken.

Warmup: 10 minutes in zones 1-2.
Work: 55 minutes in zone 3.
Cooldown: 5 minutes in zones 1-2.

Details

Distance Recorded (GPS)		9.987m
Time (Watch)		1:08:09
Pace		6:49/km
Shoe		Nike Pegasus 36

Badges Earned

Runnerdam

Weather

	Start		Finish
Description		Overcast clouds		Overcast clouds
Temperature	14.9 ℃		15.1 ℃
Feels like	14.7 ℃		14.9 ℃
Wind		S 7.7 km/h		S 8.2 km/h
Humidity	84%		86%
Pressure	1015 hPa		1014 hPa
Dew point	12.2 ℃		12.8 ℃
Cloudiness	100%		100%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

Stadsdriehoek
Struisenburg
Kralingen-West
Rubroek
Oud-Crooswijk
Kralingen-Oost
Kralingse Bos
Nieuw-Crooswijk

Milestones

Distance		Pace	Overall
1K 1.000m	6:40	6:40/km	967 of 1059
1 Mile 1.610m	10:48	6:42/km	978 of 1054
Deci Marathon 4.200m	29:18	6:59/km	977 of 1033
5K 5.000m	34:59	7:00/km	943 of 998
5 Mile 8.050m	55:37	6:55/km	647 of 704

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	6:40	6:40/km	6:40	6:40/km
2K	2.000m	13:25	6:43/km	6:45	6:45/km
3K	3.000m	21:10	7:03/km	7:45	7:45/km
4K	4.000m	27:52	6:58/km	6:42	6:42/km
5K	5.000m	34:59	7:00/km	7:07	7:07/km
6K	6.000m	41:56	6:59/km	6:57	6:57/km
7K	7.000m	48:44	6:58/km	6:48	6:48/km
8K	8.000m	55:19	6:55/km	6:35	6:35/km
9K	9.000m	1:01:52	6:52/km	6:33	6:33/km
	9.987m	1:08:09	6:49/km	6:17	6:22/km

Pace

Average pace for fastest three 9K activities are shown for comparison.

Heart Rate

Minimum: 90 bpm

Average: 153 bpm

Maximum: 178 bpm

Cadence

Elevation / Altitude

Minimum: -17m

Average: 19m

Maximum: 58m