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 | 382 of 838 | |||
1 Mile 1.610m | 9:25 | 5:51/km | 359 of 833 | |||
Deci Marathon 4.200m | 24:56 | 5:56/km | 363 of 818 | |||
5K 5.000m | 29:40 | 5:56/km | 341 of 793 | |||
5 Mile 8.050m | 47:26 | 5:54/km | 199 of 568 | |||
10K 10.000m | 59:17 | 5:56/km | 181 of 473 | |||
Quarter Marathon 10.550m | 1:02:47 | 5:57/km | 122 of 361 |
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
Average: 146 bpm
Maximum: 179 bpm
Minimum: 51 bpm