Rob Kaper's Training Run in Rotterdam
Tuesday 21 May 2019, 22:18 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.
Redelijk aan de zones gehouden dus heel rustig aan gedaan, zo traag als dit was ik voor het laatst ongetraind in 2018. M.u.v. de 100m sprint op de Boompjeskade, die kon ik niet laten.
Details
| Distance Recorded (GPS) | 7.512m | |
| Time (Watch) | 55:09 | |
| Pace | 7:20/km | |
| Shoe | ASICS Gel-Pulse 10 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Overcast clouds | Overcast clouds | |||
| Temperature | 11.0 ℃ | 10.9 ℃ | |||
| Feels like | 10.4 ℃ | 10.3 ℃ | |||
| Wind | NW 2.6 km/h | NW 2.1 km/h | |||
| Humidity | 86% | 86% | |||
| Pressure | 1018 hPa | 1018 hPa | |||
| Dew point | 8.8 ℃ | 8.6 ℃ | |||
| Cloudiness | 100% | 100% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Centrum
- Nieuwe Werk
- Feijenoord
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 7:18 | 7:18/km | 912 of 945 | |||
| 1 Mile 1.610m | 11:26 | 7:06/km | 903 of 941 | |||
| Deci Marathon 4.200m | 29:53 | 7:07/km | 883 of 925 | |||
| 5K 5.000m | 35:47 | 7:09/km | 864 of 895 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 7:18 | 7:18/km | 7:18 | 7:18/km |
| 2K | 2.000m | 14:05 | 7:03/km | 6:47 | 6:47/km |
| 3K | 3.000m | 21:08 | 7:03/km | 7:03 | 7:03/km |
| 4K | 4.000m | 28:29 | 7:07/km | 7:21 | 7:21/km |
| 5K | 5.000m | 35:47 | 7:09/km | 7:18 | 7:18/km |
| 6K | 6.000m | 43:10 | 7:12/km | 7:23 | 7:23/km |
| 7K | 7.000m | 50:25 | 7:12/km | 7:15 | 7:15/km |
| 7.512m | 55:09 | 7:20/km | 4:44 | 9:15/km |
Pace
Average pace for fastest three 7K activities are shown for comparison.
Heart Rate
Minimum: 96 bpm
Average: 143 bpm
Maximum: 174 bpm
Cadence
Elevation / Altitude
Minimum: -2m
Average: 14m
Maximum: 45m