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/km852 of 871
1 Mile
1.610m
11:577:25/km852 of 866
Deci Marathon
4.200m
32:567:50/km837 of 851
5K
5.000m
38:557:47/km811 of 823
5 Mile
8.050m
1:02:087:43/km574 of 589
10K
10.000m
1:16:137:37/km473 of 492
Quarter Marathon
10.550m
1:19:557:35/km357 of 372

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

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

Cadence

Elevation / Altitude

Minimum: -10m
Average: 7m
Maximum: 68m