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
Pace7:40/km
ShoeASICS Gel-Pulse 10
Strava2458672862

Badges Earned

Rotterdam skyline
Runnerdam

Weather

StartFinish
DescriptionClear skyClear sky
Temperature18.3 ℃17.6 ℃
Feels like18.1 ℃17.4 ℃
WindNE 2.6 km/hNE 1.5 km/h
Humidity72%74%
Pressure1017 hPa1017 hPa
Dew point13.2 ℃12.9 ℃
Cloudiness0%0%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Struisenburg
  • Kralingen-West
  • Rubroek
  • Oud-Crooswijk
  • Kralingse Bos
  • Kralingen-Oost
  • De Esch

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
7:227:22/km895 of 921
1 Mile
1.610m
12:147:36/km902 of 916
Deci Marathon
4.200m
32:577:51/km884 of 901
5K
5.000m
39:257:53/km858 of 871
5 Mile
8.050m
1:01:257:38/km605 of 625

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m7:227:22/km7:227:22/km
2K2.000m15:127:36/km7:507:50/km
3K3.000m23:117:44/km7:597:59/km
4K4.000m31:167:49/km8:058:05/km
5K5.000m39:257:53/km8:098:09/km
6K6.000m46:387:46/km7:137:13/km
7K7.000m53:537:42/km7:157:15/km
8K8.000m1:01:017:38/km7:087:08/km
9K9.000m1:08:577:40/km7:567:56/km
9.417m1:12:157:40/km3:187:55/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