Rob Kaper's Training Run in Rotterdam
Tuesday 14 May 2019, 20:03 Rotterdam, NL
Polar training target: Medium run
Warm-up: 10 minutes in zones 1-2.
Work: 40 minutes in zone 3.
Cool-down: 5 minutes in zones 1-2.
Behalve dan dat ik niet rustig aan kan doen en de cooldown heb uitgesteld omdat ik op schema zat voor een 10km PR.
Details
Distance Recorded (GPS) | 10.475m | |
Time (Watch) | 1:06:55 | |
Pace | 6:23/km | |
Shoe | ASICS Gel-Pulse 10 |
Badges Earned
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Clear sky | Clear sky | |||
Temperature | 15.2 ℃ | 13.4 ℃ | |||
Feels like | 14.0 ℃ | 12.2 ℃ | |||
Wind | NE 6.2 km/h | NE 5.0 km/h | |||
Humidity | 48% | 55% | |||
Pressure | 1030 hPa | 1030 hPa | |||
Dew point | 4.3 ℃ | 4.6 ℃ | |||
Cloudiness | 0% | 0% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Rubroek
- Oud-Crooswijk
- Nieuw-Crooswijk
- Kralingen-West
- Kralingse Bos
- Kralingen-Oost
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 6:51 | 6:51/km | 875 of 941 | |||
1 Mile 1.610m | 10:36 | 6:35/km | 844 of 936 | |||
Deci Marathon 4.200m | 26:07 | 6:13/km | 596 of 921 | |||
5K 5.000m | 31:14 | 6:15/km | 596 of 891 | |||
5 Mile 8.050m | 50:39 | 6:18/km | 420 of 637 | |||
10K 10.000m | 1:03:38 | 6:22/km | 378 of 532 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 6:51 | 6:51/km | 6:51 | 6:51/km |
2K | 2.000m | 12:56 | 6:28/km | 6:05 | 6:05/km |
3K | 3.000m | 18:55 | 6:18/km | 5:59 | 5:59/km |
4K | 4.000m | 24:51 | 6:13/km | 5:56 | 5:56/km |
5K | 5.000m | 31:14 | 6:15/km | 6:23 | 6:23/km |
6K | 6.000m | 37:23 | 6:14/km | 6:09 | 6:09/km |
7K | 7.000m | 43:38 | 6:14/km | 6:15 | 6:15/km |
8K | 8.000m | 50:14 | 6:17/km | 6:36 | 6:36/km |
9K | 9.000m | 57:00 | 6:20/km | 6:46 | 6:46/km |
10K | 10.000m | 1:03:38 | 6:22/km | 6:38 | 6:38/km |
10.475m | 1:06:55 | 6:23/km | 3:17 | 6:55/km |
Pace
Average pace for fastest three 10K activities are shown for comparison.
Heart Rate
Minimum: 88 bpm
Average: 164 bpm
Maximum: 177 bpm
Cadence
Elevation / Altitude
Minimum: -7m
Average: 6m
Maximum: 65m