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 | |
Strava | 2418857589 |
Badges Earned
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 | 862 of 882 | |||
1 Mile 1.610m | 11:57 | 7:25/km | 861 of 877 | |||
Deci Marathon 4.200m | 32:56 | 7:50/km | 847 of 862 | |||
5K 5.000m | 38:55 | 7:47/km | 822 of 834 | |||
5 Mile 8.050m | 1:02:08 | 7:43/km | 580 of 596 | |||
10K 10.000m | 1:16:13 | 7:37/km | 479 of 498 | |||
Quarter Marathon 10.550m | 1:19:55 | 7:35/km | 360 of 377 |
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