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.
Details
| Distance Recorded (GPS) | 8.294m | |
| Time (Watch) | 1:01:08 | |
| Pace | 7:22/km | |
| Shoe | ASICS Gel-Pulse 10 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Broken clouds | Overcast clouds | |||
| Temperature | 18.1 ℃ | 18.0 ℃ | |||
| Feels like | 17.8 ℃ | 17.8 ℃ | |||
| Wind | SW 6.7 km/h | SW 6.2 km/h | |||
| Humidity | 72% | 75% | |||
| Pressure | 1022 hPa | 1023 hPa | |||
| Dew point | 13.0 ℃ | 13.5 ℃ | |||
| Cloudiness | 75% | 100% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
- Feijenoord
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 7:18 | 7:18/km | 927 of 960 | |||
| 1 Mile 1.610m | 11:48 | 7:20/km | 934 of 955 | |||
| Deci Marathon 4.200m | 29:54 | 7:07/km | 897 of 940 | |||
| 5K 5.000m | 35:42 | 7:08/km | 874 of 910 | |||
| 5 Mile 8.050m | 58:54 | 7:19/km | 617 of 646 | |||
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 | 14:25 | 7:13/km | 7:07 | 7:07/km |
| 3K | 3.000m | 21:22 | 7:07/km | 6:57 | 6:57/km |
| 4K | 4.000m | 28:30 | 7:08/km | 7:08 | 7:08/km |
| 5K | 5.000m | 35:42 | 7:08/km | 7:12 | 7:12/km |
| 6K | 6.000m | 42:55 | 7:09/km | 7:13 | 7:13/km |
| 7K | 7.000m | 50:06 | 7:09/km | 7:11 | 7:11/km |
| 8K | 8.000m | 58:26 | 7:18/km | 8:20 | 8:20/km |
| 8.294m | 1:01:08 | 7:22/km | 2:42 | 9:11/km |
Pace
Average pace for fastest three 8K activities are shown for comparison.
Heart Rate
Minimum: 85 bpm
Average: 140 bpm
Maximum: 156 bpm
Cadence
Elevation / Altitude
Minimum: -12m
Average: 7m
Maximum: 41m