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

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/km805 of 826
1 Mile
1.610m
12:147:36/km811 of 821
Deci Marathon
4.200m
32:577:51/km794 of 806
5K
5.000m
39:257:53/km770 of 781
5 Mile
8.050m
1:01:257:38/km542 of 559

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

Average: 134 bpm
Maximum: 153 bpm
Minimum: 88 bpm

Cadence

Altitude