Rob Kaper's Training (Long Run) in Rotterdam

Sunday 9 June 2019, 15:39
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 weer niet gelukt: op de heenweg was het te warm en op de terugweg had ik er geen zin meer in dus niet meer zo op de hartslag gelet.
Log In to comment

Details

Distance Recorded (GPS)16.588m
Time (Watch)2:00:32
Pace7:16/km
ShoeASICS Gel-Pulse 10

Badges Earned

Rotterdam skyline
Runnerdam

Weather

StartFinish
DescriptionScattered cloudsClear sky
Temperature19.3 ℃18.5 ℃
Feels like18.7 ℃17.9 ℃
WindN 2.1 km/hN 1.5 km/h
Humidity51%56%
Pressure1021 hPa1021 hPa
Dew point9.0 ℃9.6 ℃
Cloudiness40%0%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Struisenburg
  • De Esch
  • Kralingen-Oost
  • Kralingse Veer

Capelle aan den IJssel

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
6:036:03/km637 of 996
1 Mile
1.610m
9:566:10/km677 of 991
Deci Marathon
4.200m
28:236:45/km887 of 975
5K
5.000m
34:156:51/km868 of 944
5 Mile
8.050m
57:027:05/km630 of 672
10K
10.000m
1:12:017:12/km525 of 564
Quarter Marathon
10.550m
1:15:577:12/km388 of 420
15K
15.000m
1:48:537:16/km264 of 282
10 Mile
16.100m
1:56:377:15/km218 of 232

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m6:036:03/km6:036:03/km
2K2.000m12:406:20/km6:376:37/km
3K3.000m19:326:31/km6:526:52/km
4K4.000m26:586:45/km7:267:26/km
5K5.000m34:156:51/km7:177:17/km
6K6.000m42:097:02/km7:547:54/km
7K7.000m49:217:03/km7:127:12/km
8K8.000m56:407:05/km7:197:19/km
9K9.000m1:03:597:07/km7:197:19/km
10K10.000m1:12:017:12/km8:028:02/km
11K11.000m1:19:097:12/km7:087:08/km
12K12.000m1:26:467:14/km7:377:37/km
13K13.000m1:34:127:15/km7:267:26/km
14K14.000m1:41:277:15/km7:157:15/km
15K15.000m1:48:537:16/km7:267:26/km
16K16.000m1:55:497:14/km6:566:56/km
16.588m2:00:327:16/km4:438:01/km

Pace

0k....5k....10k....15k..5:005:155:305:456:006:156:306:457:007:157:307:458:008:15
  • Training (Long Run) in Rotterdam (split pace)
  • Training (Long Run) in Rotterdam (average pace)
  • Stevensloop 2024 (17 Mar 2024)
  • Stockholm Halvmarathon 2022 (17 Sep 2022)
  • Antwerp 10 Miles 2023 (23 Apr 2023)

Average pace for fastest three 16K activities are shown for comparison.

Heart Rate

0:000:150:300:451:001:151:301:452:006585105115125135145155165175185195
Minimum: 90 bpm
Average: 149 bpm
Maximum: 169 bpm

Cadence

0:000:150:300:451:001:151:301:452:005060708090

Elevation / Altitude

0:000:150:300:451:001:151:301:452:00-50050
Minimum: -14m
Average: 3m
Maximum: 44m