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 | 375 of 855 | |||
1 Mile 1.610m | 9:49 | 6:06/km | 541 of 850 | |||
Deci Marathon 4.200m | 26:05 | 6:13/km | 542 of 835 | |||
5K 5.000m | 30:59 | 6:12/km | 517 of 808 | |||
5 Mile 8.050m | 50:26 | 6:16/km | 371 of 579 | |||
10K 10.000m | 1:02:45 | 6:17/km | 307 of 483 | |||
Quarter Marathon 10.550m | 1:06:10 | 6:16/km | 217 of 368 |
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
Minimum: 94 bpm
Average: 144 bpm
Maximum: 161 bpm
Cadence
Elevation / Altitude
Minimum: -10m
Average: 4m
Maximum: 29m