Rob Kaper's Training (Long Run) in Rotterdam

Sunday 12 January 2020, 12:06
Rotterdam, NL

Training target: Long run

Iets verder dan het schema, maar wilde het middenstuk van de marathon verkennen en dat is gelukt.

Warmup: 10 minutes in zones 1-2.
Work: 90 minutes in zone 2.
Cooldown: 5 minutes in zones 1-2.

Details

Distance Recorded (GPS)19.428m
Time (Watch)2:10:15
Pace6:42/km
ShoeNike Pegasus 36
Strava3004754713

Weather

StartFinish
DescriptionModerate rainBroken clouds
Temperature7.3 ℃9.5 ℃
Feels like2.8 ℃5.4 ℃
WindSW 9.3 km/hSW 10.8 km/h
Humidity89%88%
Pressure1018 hPa1016 hPa
Dew point5.6 ℃7.6 ℃
Cloudiness100%75%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

  • Zenobuurt
  • Homerusbuurt
  • Molièrebuurt
  • IJsselmonde
  • Pascalkwartier
  • Charlois
  • Burgen
  • Voordes/Rodes
  • Hoeken
  • Velden
  • Lo's
  • Steinen
  • Kampen
  • Horsten
  • De Vaan
  • Feijenoord
  • Zuidplein
  • Zuiderparkhof
  • Tweebosbuurt
  • Wilhelminapier
  • Nieuwe Werk
  • Stadsdriehoek
  • Cool

Barendrecht

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
6:036:03/km532 of 826
1 Mile
1.610m
9:486:05/km509 of 821
Deci Marathon
4.200m
26:086:13/km525 of 806
5K
5.000m
31:236:17/km537 of 781
5 Mile
8.050m
51:286:24/km405 of 559
10K
10.000m
1:04:296:27/km349 of 465
Quarter Marathon
10.550m
1:08:246:29/km265 of 353
15K
15.000m
1:38:226:33/km175 of 227
10 Mile
16.100m
1:47:126:40/km150 of 186

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m6:036:03/km6:036:03/km
2K2.000m12:156:08/km6:126:12/km
3K3.000m18:416:14/km6:266:26/km
4K4.000m24:546:14/km6:136:13/km
5K5.000m31:236:17/km6:296:29/km
6K6.000m37:456:18/km6:226:22/km
7K7.000m44:306:21/km6:456:45/km
8K8.000m51:076:23/km6:376:37/km
9K9.000m57:546:26/km6:476:47/km
10K10.000m1:04:296:27/km6:356:35/km
11K11.000m1:11:336:30/km7:047:04/km
12K12.000m1:18:196:32/km6:466:46/km
13K13.000m1:25:226:34/km7:037:03/km
14K14.000m1:31:536:34/km6:316:31/km
15K15.000m1:38:226:33/km6:296:29/km
16K16.000m1:46:326:40/km8:108:10/km
17K17.000m1:53:226:40/km6:506:50/km
18K18.000m2:00:076:40/km6:456:45/km
19K19.000m2:07:096:42/km7:027:02/km
19.428m2:10:156:42/km3:067:15/km

Pace

Average pace for fastest three 19K activities are shown for comparison.

Heart Rate

Average: 151 bpm
Maximum: 174 bpm
Minimum: 96 bpm

Cadence

Altitude