Rob Kaper's Training Run in Rotterdam
Monday 13 April 2020, 15:02 Rotterdam, NL
Medium run
Beetje wind, wel lekker fris. Voor 6:00 gemiddeld koste het nog iets te veel moeite, maar wel blij met het eindsprintje.
Warmup: 10 minutes in zones 1-2.
Work: 30 minutes in zone 2.
Work: 25 minutes in zone 3.
Cooldown: 5 minutes in zones 1-2.
Details
| Distance Recorded (GPS) | 10.164m | |
| Time (Watch) | 1:00:42 | |
| Pace | 5:58/km | |
| Shoe | Nike Pegasus 36 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Broken clouds | Scattered clouds | |||
| Temperature | 9.7 ℃ | 9.9 ℃ | |||
| Feels like | 6.5 ℃ | 6.7 ℃ | |||
| Wind | NE 7.0 km/h | NE 7.2 km/h | |||
| Humidity | 48% | 49% | |||
| Pressure | 1026 hPa | 1025 hPa | |||
| Dew point | -0.7 ℃ | -0.3 ℃ | |||
| Cloudiness | 75% | 40% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- Kralingen-West
- Kralingen-Oost
- De Esch
- Kralingse Veer
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:58 | 5:58/km | 565 of 1005 | |||
| 1 Mile 1.610m | 9:40 | 6:00/km | 559 of 1000 | |||
| Deci Marathon 4.200m | 25:39 | 6:06/km | 576 of 984 | |||
| 5K 5.000m | 30:11 | 6:02/km | 509 of 953 | |||
| 5 Mile 8.050m | 48:27 | 6:01/km | 309 of 678 | |||
| 10K 10.000m | 59:33 | 5:57/km | 238 of 570 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:58 | 5:58/km | 5:58 | 5:58/km |
| 2K | 2.000m | 11:50 | 5:55/km | 5:52 | 5:52/km |
| 3K | 3.000m | 17:48 | 5:56/km | 5:58 | 5:58/km |
| 4K | 4.000m | 24:29 | 6:07/km | 6:41 | 6:41/km |
| 5K | 5.000m | 30:11 | 6:02/km | 5:42 | 5:42/km |
| 6K | 6.000m | 36:11 | 6:02/km | 6:00 | 6:00/km |
| 7K | 7.000m | 42:08 | 6:01/km | 5:57 | 5:57/km |
| 8K | 8.000m | 48:09 | 6:01/km | 6:01 | 6:01/km |
| 9K | 9.000m | 54:09 | 6:01/km | 6:00 | 6:00/km |
| 10K | 10.000m | 59:33 | 5:57/km | 5:24 | 5:24/km |
| 10.164m | 1:00:42 | 5:58/km | 1:09 | 7:01/km |
Pace
- Training Run in Rotterdam (split pace)
- Training Run in Rotterdam (average pace)
- Ronde van West 2021 (16 Oct 2021)
- Lelieloop 2023 (29 May 2023)
- Oosterscheldeloop 2024 (30 Mar 2024)
Average pace for fastest three 10K activities are shown for comparison.
Heart Rate
Minimum: 91 bpm
Average: 168 bpm
Maximum: 186 bpm
Cadence
Elevation / Altitude
Minimum: -12m
Average: 0m
Maximum: 25m