Rob Kaper's Training Run in Rotterdam
Friday 17 May 2019, 18:50 Rotterdam, NL
Polar training target: Interval
Warm-up: 14 minutes in zones 1-3.
Work: 3 x (5 minutes in zones 4-5 + 2 minutes in zone 3)
Cool-down: 5 minutes in zones 1-2.
Details
| Distance Recorded (GPS) | 6.426m | |
| Time (Watch) | 42:22 | |
| Pace | 6:36/km | |
| Shoe | ASICS Gel-Pulse 10 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Overcast clouds | Overcast clouds | |||
| Temperature | 14.0 ℃ | 13.7 ℃ | |||
| Feels like | 13.2 ℃ | 12.9 ℃ | |||
| Wind | E 3.6 km/h | E 3.6 km/h | |||
| Humidity | 67% | 69% | |||
| Pressure | 1007 hPa | 1006 hPa | |||
| Dew point | 8.0 ℃ | 8.1 ℃ | |||
| Cloudiness | 100% | 100% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Feijenoord
- Nieuwe Werk
- Centrum
- Struisenburg
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:04 | 6:04/km | 659 of 996 | |||
| 1 Mile 1.610m | 10:18 | 6:24/km | 829 of 991 | |||
| Deci Marathon 4.200m | 25:53 | 6:10/km | 609 of 975 | |||
| 5K 5.000m | 31:11 | 6:14/km | 628 of 944 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:04 | 6:04/km | 6:04 | 6:04/km |
| 2K | 2.000m | 12:43 | 6:22/km | 6:39 | 6:39/km |
| 3K | 3.000m | 18:18 | 6:06/km | 5:35 | 5:35/km |
| 4K | 4.000m | 24:50 | 6:13/km | 6:32 | 6:32/km |
| 5K | 5.000m | 31:11 | 6:14/km | 6:21 | 6:21/km |
| 6K | 6.000m | 39:39 | 6:37/km | 8:28 | 8:28/km |
| 6.426m | 42:22 | 6:36/km | 2:43 | 6:23/km |
Pace
- Training Run in Rotterdam (split pace)
- Training Run in Rotterdam (average pace)
- Ronde van West 2021 (16 Oct 2021)
- Oosterscheldeloop 2024 (30 Mar 2024)
- Lelieloop 2023 (29 May 2023)
Average pace for fastest three 6K activities are shown for comparison.
Heart Rate
Minimum: 103 bpm
Average: 152 bpm
Maximum: 175 bpm
Cadence
Elevation / Altitude
Minimum: -6m
Average: 12m
Maximum: 29m