Rob Kaper's Training (Long Run) in Rotterdam
Sunday 2 June 2019, 21:03 Rotterdam, NL
Polar training target: Long run
Warm-up: 10 minutes in zones 1-2.
Work: 90 minutes in zone 2.
Cool-down: 5 minutes in zones 1-2.
Zone 2 is niet gelukt - dat zou ook echt wandelen geweest zijn zeker met nog wat warmte in de lucht. Verder wel netjes de hartslag relatief laag gehouden en heel rustig aan gedaan. Conditioneel had ik nog wel even door kunnen gaan zo, maar de benen ga ik wel voelen na wat toch een afstands- en duurrecord is.
Details
| Distance Recorded (GPS) | 13.923m | |
| Time (Watch) | 1:46:01 | |
| Pace | 7:37/km | |
| Shoe | ASICS Gel-Pulse 10 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Few clouds | Clear sky | |||
| Temperature | 21.1 ℃ | 19.2 ℃ | |||
| Feels like | 20.7 ℃ | 18.9 ℃ | |||
| Wind | W 5.7 km/h | W 3.1 km/h | |||
| Humidity | 57% | 66% | |||
| Pressure | 1010 hPa | 1010 hPa | |||
| Dew point | 12.2 ℃ | 12.7 ℃ | |||
| Cloudiness | 20% | 0% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Centrum
- Nieuwe Werk
- Feijenoord
- IJsselmonde
- De Veranda
- Kreekhuizen
- Groenenhagen-Tuinenhoven
- Zomerland
- Kralingse Veer
- De Esch
- Kralingen-Oost
- Struisenburg
Capelle aan den IJssel
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 7:26 | 7:26/km | 921 of 945 | |||
| 1 Mile 1.610m | 11:57 | 7:25/km | 921 of 941 | |||
| Deci Marathon 4.200m | 32:56 | 7:50/km | 906 of 925 | |||
| 5K 5.000m | 38:55 | 7:47/km | 880 of 895 | |||
| 5 Mile 8.050m | 1:02:08 | 7:43/km | 620 of 638 | |||
| 10K 10.000m | 1:16:13 | 7:37/km | 512 of 533 | |||
| Quarter Marathon 10.550m | 1:19:55 | 7:35/km | 381 of 401 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 7:26 | 7:26/km | 7:26 | 7:26/km |
| 2K | 2.000m | 14:52 | 7:26/km | 7:26 | 7:26/km |
| 3K | 3.000m | 22:45 | 7:35/km | 7:53 | 7:53/km |
| 4K | 4.000m | 31:03 | 7:46/km | 8:18 | 8:18/km |
| 5K | 5.000m | 38:55 | 7:47/km | 7:52 | 7:52/km |
| 6K | 6.000m | 46:35 | 7:46/km | 7:40 | 7:40/km |
| 7K | 7.000m | 54:05 | 7:44/km | 7:30 | 7:30/km |
| 8K | 8.000m | 1:01:43 | 7:43/km | 7:38 | 7:38/km |
| 9K | 9.000m | 1:09:35 | 7:44/km | 7:52 | 7:52/km |
| 10K | 10.000m | 1:16:13 | 7:37/km | 6:38 | 6:38/km |
| 11K | 11.000m | 1:23:13 | 7:34/km | 7:00 | 7:00/km |
| 12K | 12.000m | 1:30:21 | 7:32/km | 7:08 | 7:08/km |
| 13K | 13.000m | 1:38:06 | 7:33/km | 7:45 | 7:45/km |
| 13.923m | 1:46:01 | 7:37/km | 7:55 | 8:35/km |
Pace
Average pace for fastest three 13K activities are shown for comparison.
Heart Rate
Minimum: 93 bpm
Average: 140 bpm
Maximum: 154 bpm
Cadence
Elevation / Altitude
Minimum: -10m
Average: 7m
Maximum: 68m