Rob Kaper's Training Run in Rotterdam

Thursday 30 May 2019, 22:20
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.
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Details

Distance Recorded (GPS)8.294m
Time (Watch)1:01:08
Pace7:22/km
ShoeASICS Gel-Pulse 10

Badges Earned

Rotterdam skyline
Runnerdam

Weather

StartFinish
DescriptionBroken cloudsOvercast clouds
Temperature18.1 ℃17.9 ℃
Feels like17.8 ℃17.7 ℃
WindSW 6.7 km/hSW 6.2 km/h
Humidity72%75%
Pressure1022 hPa1023 hPa
Dew point13.0 ℃13.4 ℃
Cloudiness75%100%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Struisenburg
  • De Esch
  • Kralingen-Oost
  • Feijenoord

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m		7:187:18/km962 of 996
1 Mile
1.610m		11:487:20/km968 of 991
Deci Marathon
4.200m		29:547:07/km929 of 975
5K
5.000m		35:427:08/km904 of 944
5 Mile
8.050m		58:547:19/km641 of 672

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m7:187:18/km7:187:18/km
2K2.000m14:257:13/km7:077:07/km
3K3.000m21:227:07/km6:576:57/km
4K4.000m28:307:08/km7:087:08/km
5K5.000m35:427:08/km7:127:12/km
6K6.000m42:557:09/km7:137:13/km
7K7.000m50:067:09/km7:117:11/km
8K8.000m58:267:18/km8:208:20/km
8.294m1:01:087:22/km2:429:11/km

Pace

0k1k2k3k4k5k6k7k8kF4:304:455:005:155:305:456:006:156:306:457:007:157:307:458:008:158:308:459:009:15
  • Training Run in Rotterdam (split pace)
  • Training Run in Rotterdam (average pace)
  • Ronde van West 2021 (16 Oct 2021)
  • Lelieloop 2023 (29 May 2023)
  • Oosterscheldeloop 2024 (30 Mar 2024)

Average pace for fastest three 8K activities are shown for comparison.

Heart Rate

0:000:050:100:150:200:250:300:350:400:450:500:551:006585105115125135145155165175185195
Minimum: 85 bpm
Average: 140 bpm
Maximum: 156 bpm

Cadence

0:000:050:100:150:200:250:300:350:400:450:500:551:00304050607080

Elevation / Altitude

0:000:050:100:150:200:250:300:350:400:450:500:551:00-50050
Minimum: -12m
Average: 7m
Maximum: 41m