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 | 751 of 855 | |||
| 1 Mile 1.610m | 10:05 | 6:16/km | 648 of 850 | |||
| Deci Marathon 4.200m | 25:16 | 6:01/km | 422 of 835 | |||
| 5K 5.000m | 29:38 | 5:56/km | 346 of 808 | |||
| 5 Mile 8.050m | 47:47 | 5:56/km | 228 of 579 | |||
| 10K 10.000m | 58:48 | 5:53/km | 165 of 483 | |||
| 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