Rob Kaper's Training Run in Rotterdam
Thursday 6 February 2020, 20:31 Rotterdam, NL
Training target: Medium run
Half uur langer dan schema, want de geplande 30km zondag is een beetje onzeker dankzij Ciara. En ik had dit rondje toch al op het oog.
Vrij pijnlijke schenen zo rond km 3-5, maar dat trok gelukkig helemaal weg.
Warmup: 10 minutes in zones 1-2.
Work: 35 minutes in zone 2.
Cooldown: 5 minutes in zones 1-2.
Details
| Distance Recorded (GPS) | 13.779m | |
| Time (Watch) | 1:21:40 | |
| Pace | 5:56/km | |
| Shoe | Nike Pegasus 36 | |
| Strava | 3077874515 |
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Broken clouds | Overcast clouds | |||
| Temperature | 4.8 ℃ | 4.3 ℃ | |||
| Feels like | 4.8 ℃ | 4.3 ℃ | |||
| Wind | W 1.0 km/h | W 0.5 km/h | |||
| Humidity | 88% | 90% | |||
| Pressure | 1030 hPa | 1030 hPa | |||
| Dew point | 3.0 ℃ | 2.8 ℃ | |||
| Cloudiness | 75% | 100% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
- Kralingse Veer
- Prins Alexander
Capelle aan den IJssel
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:38 | 5:38/km | 231 of 855 | |||
| 1 Mile 1.610m | 9:09 | 5:41/km | 237 of 850 | |||
| Deci Marathon 4.200m | 24:03 | 5:44/km | 245 of 835 | |||
| 5K 5.000m | 28:59 | 5:48/km | 267 of 808 | |||
| 5 Mile 8.050m | 47:56 | 5:57/km | 236 of 579 | |||
| 10K 10.000m | 59:40 | 5:58/km | 202 of 483 | |||
| Quarter Marathon 10.550m | 1:02:58 | 5:58/km | 130 of 368 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:38 | 5:38/km | 5:38 | 5:38/km |
| 2K | 2.000m | 11:21 | 5:41/km | 5:43 | 5:43/km |
| 3K | 3.000m | 16:59 | 5:40/km | 5:38 | 5:38/km |
| 4K | 4.000m | 22:53 | 5:43/km | 5:54 | 5:54/km |
| 5K | 5.000m | 28:59 | 5:48/km | 6:06 | 6:06/km |
| 6K | 6.000m | 35:16 | 5:53/km | 6:17 | 6:17/km |
| 7K | 7.000m | 41:28 | 5:55/km | 6:12 | 6:12/km |
| 8K | 8.000m | 47:36 | 5:57/km | 6:08 | 6:08/km |
| 9K | 9.000m | 53:50 | 5:59/km | 6:14 | 6:14/km |
| 10K | 10.000m | 59:40 | 5:58/km | 5:50 | 5:50/km |
| 11K | 11.000m | 1:05:42 | 5:58/km | 6:02 | 6:02/km |
| 12K | 12.000m | 1:11:25 | 5:57/km | 5:43 | 5:43/km |
| 13K | 13.000m | 1:16:52 | 5:55/km | 5:27 | 5:27/km |
| 13.779m | 1:21:40 | 5:56/km | 4:48 | 6:10/km |
Pace
Average pace for fastest three 13K activities are shown for comparison.
Heart Rate
Minimum: 84 bpm
Average: 151 bpm
Maximum: 170 bpm
Cadence
Elevation / Altitude
Minimum: -20m
Average: 1m
Maximum: 32m