Rob Kaper's Training (Easy Run) in Rotterdam
Tuesday 10 November 2020, 21:36 Rotterdam, NL
Easy Run
Trainingsschema wilde korter en langzamer, maar kwam lekker in een ~6:00/km flow zonder echt te pushen en met redelijke HR dus dan wil je de 10k ook onder het uur houden ook. Morgen met interval misschien spijt van.
Na de tien wel rustig uitgelopen.
Details
| Distance Recorded (GPS) | 14.337m | |
| Time (Watch) | 1:28:01 | |
| Pace | 6:08/km | |
| Shoe | Nike Pegasus 36 Pink | |
| Strava | 4319656714 |
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Mist | Mist | |||
| Temperature | 12.8 ℃ | 12.0 ℃ | |||
| Feels like | 12.6 ℃ | 11.8 ℃ | |||
| Wind | SW 2.6 km/h | SW 2.1 km/h | |||
| Humidity | 94% | 96% | |||
| Pressure | 1026 hPa | 1026 hPa | |||
| Dew point | 11.8 ℃ | 11.4 ℃ | |||
| Cloudiness | 100% | 40% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Cool
- Centrum
- Dijkzigt
- Delfshaven
- Blijdorpse Polder
- Kleinpolder-West
- Kleinpolder-Oost
- Overschie
- Blijdorp
- Bergpolder
- Liskwartier
- Oude Noorden
- Nieuw-Crooswijk
- Kralingse Bos
- Oud-Crooswijk
- Rubroek
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:32 | 6:32/km | 749 of 853 | |||
| 1 Mile 1.610m | 10:05 | 6:16/km | 646 of 848 | |||
| Deci Marathon 4.200m | 25:16 | 6:01/km | 420 of 833 | |||
| 5K 5.000m | 29:38 | 5:56/km | 344 of 806 | |||
| 5 Mile 8.050m | 47:47 | 5:56/km | 227 of 578 | |||
| 10K 10.000m | 58:48 | 5:53/km | 164 of 482 | |||
| Quarter Marathon 10.550m | 1:02:23 | 5:55/km | 113 of 368 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:32 | 6:32/km | 6:32 | 6:32/km |
| 2K | 2.000m | 12:27 | 6:14/km | 5:55 | 5:55/km |
| 3K | 3.000m | 18:28 | 6:09/km | 6:01 | 6:01/km |
| 4K | 4.000m | 24:13 | 6:03/km | 5:45 | 5:45/km |
| 5K | 5.000m | 29:38 | 5:56/km | 5:25 | 5:25/km |
| 6K | 6.000m | 35:44 | 5:57/km | 6:06 | 6:06/km |
| 7K | 7.000m | 41:38 | 5:57/km | 5:54 | 5:54/km |
| 8K | 8.000m | 47:29 | 5:56/km | 5:51 | 5:51/km |
| 9K | 9.000m | 53:11 | 5:55/km | 5:42 | 5:42/km |
| 10K | 10.000m | 58:48 | 5:53/km | 5:37 | 5:37/km |
| 11K | 11.000m | 1:05:21 | 5:56/km | 6:33 | 6:33/km |
| 12K | 12.000m | 1:12:14 | 6:01/km | 6:53 | 6:53/km |
| 13K | 13.000m | 1:18:59 | 6:05/km | 6:45 | 6:45/km |
| 14K | 14.000m | 1:25:46 | 6:08/km | 6:47 | 6:47/km |
| 14.337m | 1:28:01 | 6:08/km | 2:15 | 6:41/km |
Pace
Average pace for fastest three 14K activities are shown for comparison.
Heart Rate
Minimum: 80 bpm
Average: 160 bpm
Maximum: 180 bpm
Cadence
Elevation / Altitude
Minimum: -14m
Average: -10m
Maximum: -2m