Rob Kaper's Training Run in Rotterdam
Monday 17 June 2019, 22:19 Rotterdam, NL
Polar training target: Medium run
Warm-up: 10 minutes in zones 1-2.
Work: 30 minutes in zone 2.
Work: 25 minutes in zone 3.
Cool-down: 5 minutes in zones 1-2.
Herstelloopje, maar dan herstel van een festival. Aangezien drie kwartier in zone 2 was en ik me goed aan de zones gehouden heb valt het tempo me ook nog reuze mee na een week cider, modder en metal.
Details
Distance Recorded (GPS) | 9.417m | |
Time (Watch) | 1:12:15 | |
Pace | 7:40/km | |
Shoe | ASICS Gel-Pulse 10 | |
Strava | 2458672862 |
Badges Earned
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Clear sky | Clear sky | |||
Temperature | 18.3 ℃ | 17.6 ℃ | |||
Feels like | 18.1 ℃ | 17.4 ℃ | |||
Wind | NE 2.6 km/h | NE 1.5 km/h | |||
Humidity | 72% | 74% | |||
Pressure | 1017 hPa | 1017 hPa | |||
Dew point | 13.2 ℃ | 12.9 ℃ | |||
Cloudiness | 0% | 0% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- Kralingen-West
- Rubroek
- Oud-Crooswijk
- Kralingse Bos
- Kralingen-Oost
- De Esch
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 7:22 | 7:22/km | 895 of 921 | |||
1 Mile 1.610m | 12:14 | 7:36/km | 902 of 916 | |||
Deci Marathon 4.200m | 32:57 | 7:51/km | 884 of 901 | |||
5K 5.000m | 39:25 | 7:53/km | 858 of 871 | |||
5 Mile 8.050m | 1:01:25 | 7:38/km | 605 of 625 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 7:22 | 7:22/km | 7:22 | 7:22/km |
2K | 2.000m | 15:12 | 7:36/km | 7:50 | 7:50/km |
3K | 3.000m | 23:11 | 7:44/km | 7:59 | 7:59/km |
4K | 4.000m | 31:16 | 7:49/km | 8:05 | 8:05/km |
5K | 5.000m | 39:25 | 7:53/km | 8:09 | 8:09/km |
6K | 6.000m | 46:38 | 7:46/km | 7:13 | 7:13/km |
7K | 7.000m | 53:53 | 7:42/km | 7:15 | 7:15/km |
8K | 8.000m | 1:01:01 | 7:38/km | 7:08 | 7:08/km |
9K | 9.000m | 1:08:57 | 7:40/km | 7:56 | 7:56/km |
9.417m | 1:12:15 | 7:40/km | 3:18 | 7:55/km |
Pace
Average pace for fastest three 9K activities are shown for comparison.
Heart Rate
Minimum: 88 bpm
Average: 134 bpm
Maximum: 153 bpm
Cadence
Elevation / Altitude
Minimum: -38m
Average: -3m
Maximum: 25m