Rob Kaper's Training Run in Rotterdam
Thursday 30 January 2020, 20:30 Rotterdam, NL
Training target: Medium run
Ondanks een dag rust waren de benen meh. Ik heb een beginnende verkoudheid moeten beteugelen met een avonddutje. Het miezerde en waaide. Alles ging rustig aan en trager dan ooit. En dan staat er toch 6:11/km op de klok?!
Warmup: 10 minutes in zones 1-2.
Work: 50 minutes in zone 2.
Cooldown: 5 minutes in zones 1-2.
Details
Distance Recorded (GPS) | 11.029m | |
Time (Watch) | 1:09:11 | |
Pace | 6:16/km | |
Shoe | Nike Pegasus 36 | |
Strava | 3057545492 |
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Light rain | Broken clouds | |||
Temperature | 10.1 ℃ | 10.7 ℃ | |||
Feels like | 9.7 ℃ | 10.3 ℃ | |||
Wind | SW 9.3 km/h | SW 8.2 km/h | |||
Humidity | 97% | 95% | |||
Pressure | 999 hPa | 1000 hPa | |||
Dew point | 9.6 ℃ | 9.9 ℃ | |||
Cloudiness | 100% | 75% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Feijenoord
- Struisenburg
- De Esch
- Kralingen-Oost
- Kralingse Veer
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 5:50 | 5:50/km | 365 of 838 | |||
1 Mile 1.610m | 9:49 | 6:06/km | 529 of 833 | |||
Deci Marathon 4.200m | 26:05 | 6:13/km | 528 of 818 | |||
5K 5.000m | 30:59 | 6:12/km | 504 of 793 | |||
5 Mile 8.050m | 50:26 | 6:16/km | 362 of 568 | |||
10K 10.000m | 1:02:45 | 6:17/km | 299 of 473 | |||
Quarter Marathon 10.550m | 1:06:10 | 6:16/km | 211 of 361 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 5:50 | 5:50/km | 5:50 | 5:50/km |
2K | 2.000m | 12:26 | 6:13/km | 6:36 | 6:36/km |
3K | 3.000m | 18:45 | 6:15/km | 6:19 | 6:19/km |
4K | 4.000m | 24:53 | 6:13/km | 6:08 | 6:08/km |
5K | 5.000m | 30:59 | 6:12/km | 6:06 | 6:06/km |
6K | 6.000m | 37:13 | 6:12/km | 6:14 | 6:14/km |
7K | 7.000m | 43:45 | 6:15/km | 6:32 | 6:32/km |
8K | 8.000m | 50:07 | 6:16/km | 6:22 | 6:22/km |
9K | 9.000m | 56:14 | 6:15/km | 6:07 | 6:07/km |
10K | 10.000m | 1:02:45 | 6:17/km | 6:31 | 6:31/km |
11K | 11.000m | 1:08:56 | 6:16/km | 6:11 | 6:11/km |
11.029m | 1:09:11 | 6:16/km | 0:15 | 8:37/km |
Pace
Average pace for fastest three 11K activities are shown for comparison.
Heart Rate
Average: 144 bpm
Maximum: 161 bpm
Minimum: 94 bpm