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
Pace8:59/km
ShoeASICS Gel-Pulse 10
Strava2400101754

Weather

StartFinish
DescriptionLight rainLight intensity shower rain
Temperature15.9 ℃14.0 ℃
Feels like15.6 ℃13.9 ℃
WindW 8.2 km/hW 6.2 km/h
Humidity79%93%
Pressure1009 hPa1009 hPa
Dew point12.2 ℃12.9 ℃
Cloudiness100%75%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Rubroek
  • Oude Noorden
  • Oud-Crooswijk
  • Nieuw-Crooswijk
  • Kralingse Bos
  • Terbregge
  • Kralingen-Oost
  • Kralingen-West

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
10:0010:00/km821 of 826
1 Mile
1.610m
16:0910:02/km821 of 821
Deci Marathon
4.200m
40:479:43/km801 of 806
5K
5.000m
47:109:26/km776 of 781
5 Mile
8.050m
1:12:299:00/km553 of 559
10K
10.000m
1:28:528:53/km459 of 465
Quarter Marathon
10.550m
1:33:418:53/km350 of 353

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m10:0010:00/km10:0010:00/km
2K2.000m20:0610:03/km10:0610:06/km
3K3.000m28:299:30/km8:238:23/km
4K4.000m37:479:27/km9:189:18/km
5K5.000m47:109:26/km9:239:23/km
6K6.000m55:469:18/km8:368:36/km
7K7.000m1:04:039:09/km8:178:17/km
8K8.000m1:12:059:01/km8:028:02/km
9K9.000m1:20:268:56/km8:218:21/km
10K10.000m1:28:528:53/km8:268:26/km
11K11.000m1:38:138:56/km9:219:21/km
11.176m1:40:238:59/km2:1012:19/km

Pace

Average pace for fastest three 11K activities are shown for comparison.

Heart Rate

Average: 122 bpm
Maximum: 147 bpm
Minimum: 89 bpm

Cadence

Altitude