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.
Details
| Distance Recorded (GPS) | 16.588m | |
| Time (Watch) | 2:00:32 | |
| Pace | 7:16/km | |
| Shoe | ASICS Gel-Pulse 10 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Scattered clouds | Clear sky | |||
| Temperature | 19.3 ℃ | 18.5 ℃ | |||
| Feels like | 18.7 ℃ | 17.9 ℃ | |||
| Wind | N 2.1 km/h | N 1.5 km/h | |||
| Humidity | 51% | 56% | |||
| Pressure | 1021 hPa | 1021 hPa | |||
| Dew point | 9.0 ℃ | 9.6 ℃ | |||
| Cloudiness | 40% | 0% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
- Kralingse Veer
Capelle aan den IJssel
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:03 | 6:03/km | 695 of 1109 | |||
| 1 Mile 1.610m | 9:56 | 6:10/km | 749 of 1104 | |||
| Deci Marathon 4.200m | 28:23 | 6:45/km | 981 of 1076 | |||
| 5K 5.000m | 34:15 | 6:51/km | 953 of 1039 | |||
| 5 Mile 8.050m | 57:02 | 7:05/km | 676 of 722 | |||
| 10K 10.000m | 1:12:01 | 7:12/km | 564 of 613 | |||
| Quarter Marathon 10.550m | 1:15:57 | 7:12/km | 421 of 456 | |||
| 15K 15.000m | 1:48:53 | 7:16/km | 291 of 313 | |||
| 10 Mile 16.100m | 1:56:37 | 7:15/km | 242 of 259 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:03 | 6:03/km | 6:03 | 6:03/km |
| 2K | 2.000m | 12:40 | 6:20/km | 6:37 | 6:37/km |
| 3K | 3.000m | 19:32 | 6:31/km | 6:52 | 6:52/km |
| 4K | 4.000m | 26:58 | 6:45/km | 7:26 | 7:26/km |
| 5K | 5.000m | 34:15 | 6:51/km | 7:17 | 7:17/km |
| 6K | 6.000m | 42:09 | 7:02/km | 7:54 | 7:54/km |
| 7K | 7.000m | 49:21 | 7:03/km | 7:12 | 7:12/km |
| 8K | 8.000m | 56:40 | 7:05/km | 7:19 | 7:19/km |
| 9K | 9.000m | 1:03:59 | 7:07/km | 7:19 | 7:19/km |
| 10K | 10.000m | 1:12:01 | 7:12/km | 8:02 | 8:02/km |
| 11K | 11.000m | 1:19:09 | 7:12/km | 7:08 | 7:08/km |
| 12K | 12.000m | 1:26:46 | 7:14/km | 7:37 | 7:37/km |
| 13K | 13.000m | 1:34:12 | 7:15/km | 7:26 | 7:26/km |
| 14K | 14.000m | 1:41:27 | 7:15/km | 7:15 | 7:15/km |
| 15K | 15.000m | 1:48:53 | 7:16/km | 7:26 | 7:26/km |
| 16K | 16.000m | 1:55:49 | 7:14/km | 6:56 | 6:56/km |
| 16.588m | 2:00:32 | 7:16/km | 4:43 | 8:01/km |
Pace
Average pace for fastest three 16K activities are shown for comparison.
Heart Rate
Minimum: 90 bpm
Average: 149 bpm
Maximum: 169 bpm
Cadence
Elevation / Altitude
Minimum: -14m
Average: 3m
Maximum: 44m