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 | 966 of 1072 | |||
| 1 Mile 1.610m | 10:59 | 6:49/km | 997 of 1067 | |||
| Deci Marathon 4.200m | 27:47 | 6:37/km | 916 of 1043 | |||
| 5K 5.000m | 33:04 | 6:37/km | 881 of 1009 | |||
| 5 Mile 8.050m | 54:34 | 6:47/km | 633 of 709 | |||
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