Rob Kaper's Training Run in Rotterdam
Friday 25 October 2019, 19:28 Rotterdam, NL
Medium Run
Rechterschoen iets te strak en daardoor bij de plas even moeten stoppen en niet echt in mijn ritme kunnen komen vanwege wat scheenpijn. Uiteindelijk wel rustig af kunnen maken.
Warmup: 10 minutes in zones 1-2.
Work: 55 minutes in zone 3.
Cooldown: 5 minutes in zones 1-2.
Details
| Distance Recorded (GPS) | 9.987m | |
| Time (Watch) | 1:08:09 | |
| Pace | 6:49/km | |
| Shoe | Nike Pegasus 36 | |
| Strava | 2816378826 |
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Overcast clouds | Overcast clouds | |||
| Temperature | 14.9 ℃ | 15.1 ℃ | |||
| Feels like | 14.7 ℃ | 14.9 ℃ | |||
| Wind | S 7.7 km/h | S 8.2 km/h | |||
| Humidity | 84% | 86% | |||
| Pressure | 1014 hPa | 1014 hPa | |||
| Dew point | 12.2 ℃ | 12.8 ℃ | |||
| Cloudiness | 100% | 100% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Kralingen-West
- Rubroek
- Oud-Crooswijk
- Kralingen-Oost
- Kralingse Bos
- Nieuw-Crooswijk
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:40 | 6:40/km | 777 of 851 | |||
| 1 Mile 1.610m | 10:48 | 6:42/km | 790 of 846 | |||
| Deci Marathon 4.200m | 29:18 | 6:59/km | 787 of 831 | |||
| 5K 5.000m | 34:59 | 7:00/km | 767 of 804 | |||
| 5 Mile 8.050m | 55:37 | 6:55/km | 534 of 576 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:40 | 6:40/km | 6:40 | 6:40/km |
| 2K | 2.000m | 13:25 | 6:43/km | 6:45 | 6:45/km |
| 3K | 3.000m | 21:10 | 7:03/km | 7:45 | 7:45/km |
| 4K | 4.000m | 27:52 | 6:58/km | 6:42 | 6:42/km |
| 5K | 5.000m | 34:59 | 7:00/km | 7:07 | 7:07/km |
| 6K | 6.000m | 41:56 | 6:59/km | 6:57 | 6:57/km |
| 7K | 7.000m | 48:44 | 6:58/km | 6:48 | 6:48/km |
| 8K | 8.000m | 55:19 | 6:55/km | 6:35 | 6:35/km |
| 9K | 9.000m | 1:01:52 | 6:52/km | 6:33 | 6:33/km |
| 9.987m | 1:08:09 | 6:49/km | 6:17 | 6:22/km |
Pace
Average pace for fastest three 9K activities are shown for comparison.
Heart Rate
Minimum: 90 bpm
Average: 153 bpm
Maximum: 178 bpm
Cadence
Elevation / Altitude
Minimum: -17m
Average: 19m
Maximum: 58m