Rob Kaper's Training Run in Rotterdam
Thursday 6 June 2019, 20:10 Rotterdam, NL
Polar training target: Medium run
Warm-up: 10 minutes in zones 1-2.
Work: 45 minutes in zone 3.
Cool-down: 5 minutes in zones 1-2.
Herstelloopje dus drie kwartier naar je hartslag luisteren in plaats van het stemmetje wat roept "dat kan best harder". Daarom ook maar de krongelpaadjes en vlonders genomen in plaats van het strakke rondje.
Details
| Distance Recorded (GPS) | 8.794m | |
| Time (Watch) | 1:00:53 | |
| Pace | 6:55/km | |
| Shoe | ASICS Gel-Pulse 10 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Clear sky | Clear sky | |||
| Temperature | 17.6 ℃ | 16.6 ℃ | |||
| Feels like | 16.7 ℃ | 15.8 ℃ | |||
| Wind | NW 1.0 km/h | NW 1.0 km/h | |||
| Humidity | 52% | 56% | |||
| Pressure | 1014 hPa | 1014 hPa | |||
| Dew point | 7.6 ℃ | 7.8 ℃ | |||
| Cloudiness | 0% | 0% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- Kralingen-West
- Oud-Crooswijk
- Kralingse Bos
- Kralingen-Oost
- Rubroek
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:37 | 6:37/km | 959 of 1063 | |||
| 1 Mile 1.610m | 10:59 | 6:49/km | 990 of 1058 | |||
| Deci Marathon 4.200m | 27:47 | 6:37/km | 910 of 1037 | |||
| 5K 5.000m | 33:04 | 6:37/km | 875 of 1003 | |||
| 5 Mile 8.050m | 54:34 | 6:47/km | 630 of 706 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:37 | 6:37/km | 6:37 | 6:37/km |
| 2K | 2.000m | 13:32 | 6:46/km | 6:55 | 6:55/km |
| 3K | 3.000m | 19:46 | 6:35/km | 6:14 | 6:14/km |
| 4K | 4.000m | 26:23 | 6:36/km | 6:37 | 6:37/km |
| 5K | 5.000m | 33:04 | 6:37/km | 6:41 | 6:41/km |
| 6K | 6.000m | 40:04 | 6:41/km | 7:00 | 7:00/km |
| 7K | 7.000m | 46:57 | 6:42/km | 6:53 | 6:53/km |
| 8K | 8.000m | 54:12 | 6:47/km | 7:15 | 7:15/km |
| 8.794m | 1:00:53 | 6:55/km | 6:41 | 8:25/km |
Pace
Average pace for fastest three 8K activities are shown for comparison.
Heart Rate
Minimum: 81 bpm
Average: 141 bpm
Maximum: 154 bpm
Cadence
Elevation / Altitude
Minimum: -24m
Average: 0m
Maximum: 21m