Rob Kaper's Training Run in Rotterdam
Monday 17 June 2019, 22:19
Rotterdam, NL
9.417m
1:12:15
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 | |
| Performance | 0.96 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Broken clouds | Clear sky | |||
| Temperature | 19.7 ℃ | 17.6 ℃ | |||
| Feels like | 19.5 ℃ | 17.4 ℃ | |||
| Wind | N 1.6 km/h | N 1.5 km/h | |||
| Humidity | 69% | 74% | |||
| Pressure | 1017 hPa | 1017 hPa | |||
| Dew point | 13.8 ℃ | 12.9 ℃ | |||
| Cloudiness | 60% | 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 | 1117 of 1151 | |||
| 1 Mile 1.610m | 12:14 | 7:36/km | 1126 of 1146 | |||
| Deci Marathon 4.200m | 32:57 | 7:51/km | 1096 of 1118 | |||
| 5K 5.000m | 39:25 | 7:53/km | 1058 of 1078 | |||
| 5 Mile 8.050m | 1:01:25 | 7:38/km | 722 of 746 | |||
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