Rob Kaper's Training Run in Rotterdam
Monday 6 January 2020, 21:53 Rotterdam, NL
Training target: Medium run
Warmup: 10 minutes in zones 1-2.
Work: 20 minutes in zone 2.
Work: 20 minutes in zone 4.
Cooldown: 5 minutes in zones 1-2.
Geprobeerd in de zones te blijven. Hartslagmeting eerste 4km vertrouw ik echter niet, die was wel erg laag. Maar uiteindelijk met relatief weinig moeite 10k onder het uur gehouden. En dat met m'n oude trage schoentjes.
Details
Distance Recorded (GPS) | 10.034m | |
Time (Watch) | 1:00:00 | |
Pace | 5:59/km | |
Shoe | ASICS Gel-Pulse 10 | |
Strava | 2988424790 |
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Overcast clouds | Light intensity shower rain | |||
Temperature | 5.9 ℃ | 5.8 ℃ | |||
Feels like | 1.6 ℃ | 1.7 ℃ | |||
Wind | SW 7.2 km/h | SW 6.7 km/h | |||
Humidity | 84% | 91% | |||
Pressure | 1019 hPa | 1019 hPa | |||
Dew point | 3.4 ℃ | 4.5 ℃ | |||
Cloudiness | 100% | 75% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- Kralingen-West
- Rubroek
- Oud-Crooswijk
- Kralingse Bos
- Kralingen-Oost
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 6:14 | 6:14/km | 642 of 838 | |||
1 Mile 1.610m | 9:44 | 6:03/km | 487 of 833 | |||
Deci Marathon 4.200m | 24:34 | 5:51/km | 299 of 818 | |||
5K 5.000m | 29:12 | 5:50/km | 282 of 793 | |||
5 Mile 8.050m | 47:39 | 5:55/km | 213 of 568 | |||
10K 10.000m | 59:48 | 5:59/km | 200 of 473 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 6:14 | 6:14/km | 6:14 | 6:14/km |
2K | 2.000m | 12:00 | 6:00/km | 5:46 | 5:46/km |
3K | 3.000m | 17:49 | 5:56/km | 5:49 | 5:49/km |
4K | 4.000m | 23:22 | 5:51/km | 5:33 | 5:33/km |
5K | 5.000m | 29:12 | 5:50/km | 5:50 | 5:50/km |
6K | 6.000m | 35:08 | 5:51/km | 5:56 | 5:56/km |
7K | 7.000m | 41:08 | 5:53/km | 6:00 | 6:00/km |
8K | 8.000m | 47:26 | 5:56/km | 6:18 | 6:18/km |
9K | 9.000m | 53:46 | 5:58/km | 6:20 | 6:20/km |
10K | 10.000m | 59:48 | 5:59/km | 6:02 | 6:02/km |
10.034m | 1:00:00 | 5:59/km | 0:12 | 5:53/km |
Pace
Average pace for fastest three 10K activities are shown for comparison.
Heart Rate
Average: 153 bpm
Maximum: 182 bpm
Minimum: 83 bpm