Rob Kaper's Training (Long Run) in Rotterdam
Sunday 3 November 2019, 23:11 Rotterdam, NL
Long run
Kwartiertje minder lang dan gepland.
Warmup: 10 minutes in zones 1-2.
Work: 105 minutes in zone 2.
Cooldown: 5 minutes in zones 1-2.
Details
| Distance Recorded (GPS) | 15.510m | |
| Time (Watch) | 1:41:55 | |
| Pace | 6:34/km | |
| Shoe | Nike Pegasus 36 |
Badges Earned
Runnerdam
Run around the Clock
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Scattered clouds | Few clouds | |||
| Temperature | 8.4 ℃ | 9.0 ℃ | |||
| Feels like | 7.2 ℃ | 6.9 ℃ | |||
| Wind | S 2.1 km/h | S 3.6 km/h | |||
| Humidity | 94% | 95% | |||
| Pressure | 985 hPa | 985 hPa | |||
| Dew point | 7.5 ℃ | 8.2 ℃ | |||
| Cloudiness | 40% | 20% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Kralingen-West
- Rubroek
- Oud-Crooswijk
- Kralingse Bos
- Nieuw-Crooswijk
- Kralingen-Oost
- De Esch
- Kralingse Veer
- Struisenburg
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:24 | 6:24/km | 806 of 960 | |||
| 1 Mile 1.610m | 10:17 | 6:23/km | 793 of 955 | |||
| Deci Marathon 4.200m | 26:38 | 6:20/km | 695 of 940 | |||
| 5K 5.000m | 32:41 | 6:32/km | 774 of 910 | |||
| 5 Mile 8.050m | 52:31 | 6:31/km | 525 of 646 | |||
| 10K 10.000m | 1:05:18 | 6:32/km | 436 of 542 | |||
| Quarter Marathon 10.550m | 1:08:57 | 6:32/km | 320 of 405 | |||
| 15K 15.000m | 1:38:12 | 6:33/km | 209 of 270 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:24 | 6:24/km | 6:24 | 6:24/km |
| 2K | 2.000m | 12:46 | 6:23/km | 6:22 | 6:22/km |
| 3K | 3.000m | 19:08 | 6:23/km | 6:22 | 6:22/km |
| 4K | 4.000m | 25:25 | 6:21/km | 6:17 | 6:17/km |
| 5K | 5.000m | 32:41 | 6:32/km | 7:16 | 7:16/km |
| 6K | 6.000m | 39:08 | 6:31/km | 6:27 | 6:27/km |
| 7K | 7.000m | 45:40 | 6:31/km | 6:32 | 6:32/km |
| 8K | 8.000m | 52:11 | 6:31/km | 6:31 | 6:31/km |
| 9K | 9.000m | 58:51 | 6:32/km | 6:40 | 6:40/km |
| 10K | 10.000m | 1:05:18 | 6:32/km | 6:27 | 6:27/km |
| 11K | 11.000m | 1:11:55 | 6:32/km | 6:37 | 6:37/km |
| 12K | 12.000m | 1:18:29 | 6:32/km | 6:34 | 6:34/km |
| 13K | 13.000m | 1:25:00 | 6:32/km | 6:31 | 6:31/km |
| 14K | 14.000m | 1:31:34 | 6:32/km | 6:34 | 6:34/km |
| 15K | 15.000m | 1:38:12 | 6:33/km | 6:38 | 6:38/km |
| 15.510m | 1:41:55 | 6:34/km | 3:43 | 7:17/km |
Pace
Average pace for fastest three 15K activities are shown for comparison.
Heart Rate
Minimum: 92 bpm
Average: 145 bpm
Maximum: 160 bpm
Cadence
Elevation / Altitude
Minimum: -17m
Average: 5m
Maximum: 38m