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 | 21.2 ℃ | 19.2 ℃ | |||
| Feels like | 20.8 ℃ | 18.9 ℃ | |||
| Wind | W 5.7 km/h | W 3.1 km/h | |||
| Humidity | 56% | 66% | |||
| Pressure | 1010 hPa | 1011 hPa | |||
| Dew point | 12.1 ℃ | 12.7 ℃ | |||
| Cloudiness | 20% | 0% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Centrum
- Nieuwe Werk
- Feijenoord
- Wilhelminapier
- 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 | 1081 of 1110 | |||
| 1 Mile 1.610m | 11:57 | 7:25/km | 1081 of 1105 | |||
| Deci Marathon 4.200m | 32:56 | 7:50/km | 1055 of 1077 | |||
| 5K 5.000m | 38:55 | 7:47/km | 1019 of 1040 | |||
| 5 Mile 8.050m | 1:02:08 | 7:43/km | 702 of 723 | |||
| 10K 10.000m | 1:16:13 | 7:37/km | 580 of 613 | |||
| Quarter Marathon 10.550m | 1:19:55 | 7:35/km | 433 of 456 | |||
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