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
Pace7:16/km
ShoeASICS Gel-Pulse 10
Strava2436863317

Weather

StartFinish
DescriptionScattered cloudsClear sky
Temperature19.4 ℃18.9 ℃
Feels like18.7 ℃18.2 ℃
WindN 2.1 km/hN 1.5 km/h
Humidity51%55%
Pressure1021 hPa1020 hPa
Dew point9.0 ℃9.6 ℃
Cloudiness40%0%

Route

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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/km547 of 848
1 Mile
1.610m
9:566:10/km576 of 843
Deci Marathon
4.200m
28:236:45/km759 of 827
5K
5.000m
34:156:51/km741 of 801
5 Mile
8.050m
57:027:05/km542 of 573
10K
10.000m
1:12:017:12/km447 of 477
Quarter Marathon
10.550m
1:15:577:12/km340 of 364
15K
15.000m
1:48:537:16/km224 of 238
10 Mile
16.100m
1:56:377:15/km183 of 194

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

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