Rob Kaper's Training (Long Run) in Rotterdam
Sunday 26 May 2019, 21:08 Rotterdam, NL
Polar training target: Long run
Warm-up: 10 minutes in zones 1-2.
Work: 85 minutes in zone 2.
Cool-down: 5 minutes in zones 1-2.
Er stond dus nog een langeduur training in de agenda. Dat is niet fijn want zone 2 is praktisch wandelen, het regende flink en oh ja ik had er al tien opzitten vanmiddag. Dus ook een positieve noot: bij elkaar opgeteld de halve marathon gelopen vandaag.
Details
| Distance Recorded (GPS) | 11.176m | |
| Time (Watch) | 1:40:23 | |
| Pace | 8:59/km | |
| Shoe | ASICS Gel-Pulse 10 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Light rain | Light intensity shower rain | |||
| Temperature | 15.9 ℃ | 14.0 ℃ | |||
| Feels like | 15.6 ℃ | 13.9 ℃ | |||
| Wind | W 8.2 km/h | W 6.2 km/h | |||
| Humidity | 79% | 93% | |||
| Pressure | 1009 hPa | 1009 hPa | |||
| Dew point | 12.2 ℃ | 12.9 ℃ | |||
| Cloudiness | 100% | 75% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Rubroek
- Oude Noorden
- Oud-Crooswijk
- Nieuw-Crooswijk
- Kralingse Bos
- Terbregge
- Kralingen-Oost
- Kralingen-West
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 10:00 | 10:00/km | 939 of 945 | |||
| 1 Mile 1.610m | 16:09 | 10:02/km | 939 of 941 | |||
| Deci Marathon 4.200m | 40:47 | 9:43/km | 917 of 925 | |||
| 5K 5.000m | 47:10 | 9:26/km | 889 of 895 | |||
| 5 Mile 8.050m | 1:12:29 | 9:00/km | 631 of 638 | |||
| 10K 10.000m | 1:28:52 | 8:53/km | 527 of 533 | |||
| Quarter Marathon 10.550m | 1:33:41 | 8:53/km | 397 of 401 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 10:00 | 10:00/km | 10:00 | 10:00/km |
| 2K | 2.000m | 20:06 | 10:03/km | 10:06 | 10:06/km |
| 3K | 3.000m | 28:29 | 9:30/km | 8:23 | 8:23/km |
| 4K | 4.000m | 37:47 | 9:27/km | 9:18 | 9:18/km |
| 5K | 5.000m | 47:10 | 9:26/km | 9:23 | 9:23/km |
| 6K | 6.000m | 55:46 | 9:18/km | 8:36 | 8:36/km |
| 7K | 7.000m | 1:04:03 | 9:09/km | 8:17 | 8:17/km |
| 8K | 8.000m | 1:12:05 | 9:01/km | 8:02 | 8:02/km |
| 9K | 9.000m | 1:20:26 | 8:56/km | 8:21 | 8:21/km |
| 10K | 10.000m | 1:28:52 | 8:53/km | 8:26 | 8:26/km |
| 11K | 11.000m | 1:38:13 | 8:56/km | 9:21 | 9:21/km |
| 11.176m | 1:40:23 | 8:59/km | 2:10 | 12:19/km |
Pace
Average pace for fastest three 11K activities are shown for comparison.
Heart Rate
Minimum: 89 bpm
Average: 122 bpm
Maximum: 147 bpm
Cadence
Elevation / Altitude
Minimum: -9m
Average: 8m
Maximum: 101m