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 | 229 of 853 | |||
1 Mile 1.610m | 9:09 | 5:41/km | 235 of 848 | |||
Deci Marathon 4.200m | 24:03 | 5:44/km | 243 of 833 | |||
5K 5.000m | 28:59 | 5:48/km | 265 of 806 | |||
5 Mile 8.050m | 47:56 | 5:57/km | 235 of 578 | |||
10K 10.000m | 59:40 | 5:58/km | 201 of 482 | |||
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