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 | 979 of 1005 | |||
| 1 Mile 1.610m | 11:57 | 7:25/km | 978 of 1000 | |||
| Deci Marathon 4.200m | 32:56 | 7:50/km | 962 of 984 | |||
| 5K 5.000m | 38:55 | 7:47/km | 934 of 953 | |||
| 5 Mile 8.050m | 1:02:08 | 7:43/km | 658 of 678 | |||
| 10K 10.000m | 1:16:13 | 7:37/km | 546 of 570 | |||
| Quarter Marathon 10.550m | 1:19:55 | 7:35/km | 404 of 425 | |||
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