Rob Kaper's Training Run in Rotterdam
Wednesday 14 July 2021, 13:33 Rotterdam, NL
W02D3(x) - Medium Run
Eigenlijk rustdag maar na maanden 75+ per week zijn de beginweken van het trainingsschema echt een beetje saai. Redelijk kort gehouden met gematigd tempo (op sprintje 10k om stoplicht goed te maken en eindsprint Willemsbrug na).
Als de HM zondag doorgaat wordt de inzet 1:59 denk ik. PR is wat ambitieus midden juli, jaarbeste(2:05:39) zou wel moeten lukken.
Details
| Distance Recorded (GPS) | 12.607m | |
| Time (Watch) | 1:14:36 | |
| Pace | 5:55/km | |
| Shoe | Saucony Endorpin Speed Neon | |
| Strava | 5625994240 |
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Overcast clouds | Overcast clouds | |||
| Temperature | 18.2 ℃ | 18.3 ℃ | |||
| Feels like | 18.4 ℃ | 18.4 ℃ | |||
| Wind | NW 5.1 km/h | NW 5.1 km/h | |||
| Humidity | 89% | 88% | |||
| Pressure | 1012 hPa | 1012 hPa | |||
| Dew point | 16.3 ℃ | 16.2 ℃ | |||
| Cloudiness | 100% | 100% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
- Kralingse Veer
- IJsselmonde
- Zomerland
- Sportdorp
- De Veranda
- Feijenoord
Capelle aan den IJssel
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:51 | 5:51/km | 390 of 853 | |||
| 1 Mile 1.610m | 9:25 | 5:51/km | 366 of 848 | |||
| Deci Marathon 4.200m | 24:56 | 5:56/km | 371 of 833 | |||
| 5K 5.000m | 29:40 | 5:56/km | 348 of 806 | |||
| 5 Mile 8.050m | 47:26 | 5:54/km | 204 of 578 | |||
| 10K 10.000m | 59:17 | 5:56/km | 186 of 482 | |||
| Quarter Marathon 10.550m | 1:02:47 | 5:57/km | 125 of 368 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:51 | 5:51/km | 5:51 | 5:51/km |
| 2K | 2.000m | 11:48 | 5:54/km | 5:57 | 5:57/km |
| 3K | 3.000m | 17:39 | 5:53/km | 5:51 | 5:51/km |
| 4K | 4.000m | 23:42 | 5:56/km | 6:03 | 6:03/km |
| 5K | 5.000m | 29:40 | 5:56/km | 5:58 | 5:58/km |
| 6K | 6.000m | 35:24 | 5:54/km | 5:44 | 5:44/km |
| 7K | 7.000m | 41:03 | 5:52/km | 5:39 | 5:39/km |
| 8K | 8.000m | 47:09 | 5:54/km | 6:06 | 6:06/km |
| 9K | 9.000m | 53:42 | 5:58/km | 6:33 | 6:33/km |
| 10K | 10.000m | 59:17 | 5:56/km | 5:35 | 5:35/km |
| 11K | 11.000m | 1:05:44 | 5:59/km | 6:27 | 6:27/km |
| 12K | 12.000m | 1:11:37 | 5:58/km | 5:53 | 5:53/km |
| 12.607m | 1:14:36 | 5:55/km | 2:59 | 4:55/km |
Pace
Average pace for fastest three 12K activities are shown for comparison.
Heart Rate
Minimum: 51 bpm
Average: 146 bpm
Maximum: 179 bpm
Cadence
Elevation / Altitude
Minimum: 0m
Average: 7m
Maximum: 29m