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
Pace7:37/km
ShoeASICS Gel-Pulse 10
Strava2418857589

Weather

StartFinish
DescriptionFew cloudsClear sky
Temperature21.1 ℃19.2 ℃
Feels like20.7 ℃18.9 ℃
WindW 5.7 km/hW 3.1 km/h
Humidity57%66%
Pressure1010 hPa1010 hPa
Dew point12.2 ℃12.7 ℃
Cloudiness20%0%

Route

MapTiler logo

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

DistanceTimePaceOfficialOverall
1K
1.000m
7:267:26/km807 of 826
1 Mile
1.610m
11:577:25/km807 of 821
Deci Marathon
4.200m
32:567:50/km793 of 806
5K
5.000m
38:557:47/km769 of 781
5 Mile
8.050m
1:02:087:43/km544 of 559
10K
10.000m
1:16:137:37/km446 of 465
Quarter Marathon
10.550m
1:19:557:35/km338 of 353

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m7:267:26/km7:267:26/km
2K2.000m14:527:26/km7:267:26/km
3K3.000m22:457:35/km7:537:53/km
4K4.000m31:037:46/km8:188:18/km
5K5.000m38:557:47/km7:527:52/km
6K6.000m46:357:46/km7:407:40/km
7K7.000m54:057:44/km7:307:30/km
8K8.000m1:01:437:43/km7:387:38/km
9K9.000m1:09:357:44/km7:527:52/km
10K10.000m1:16:137:37/km6:386:38/km
11K11.000m1:23:137:34/km7:007:00/km
12K12.000m1:30:217:32/km7:087:08/km
13K13.000m1:38:067:33/km7:457:45/km
13.923m1:46:017:37/km7:558:35/km

Pace

Average pace for fastest three 13K activities are shown for comparison.

Heart Rate

Average: 140 bpm
Maximum: 154 bpm
Minimum: 93 bpm

Cadence

Altitude