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 | 224 of 838 | |||
1 Mile 1.610m | 9:09 | 5:41/km | 229 of 833 | |||
Deci Marathon 4.200m | 24:03 | 5:44/km | 237 of 818 | |||
5K 5.000m | 28:59 | 5:48/km | 260 of 793 | |||
5 Mile 8.050m | 47:56 | 5:57/km | 230 of 568 | |||
10K 10.000m | 59:40 | 5:58/km | 196 of 473 | |||
Quarter Marathon 10.550m | 1:02:58 | 5:58/km | 127 of 361 |
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
Average: 151 bpm
Maximum: 170 bpm
Minimum: 84 bpm