Rob Kaper's Training Run in Rotterdam
Thursday 20 June 2019, 21:54 Rotterdam, NL
Polar training target: Medium run
Warm-up: 10 minutes in zones 1-2.
Work: 40 minutes in zone 3.
Cool-down: 5 minutes in zones 1-2.
Details
| Distance Recorded (GPS) | 8.063m | |
| Time (Watch) | 55:04 | |
| Pace | 6:50/km | |
| Shoe | ASICS Gel-Pulse 10 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Scattered clouds | Scattered clouds | |||
| Temperature | 16.3 ℃ | 15.2 ℃ | |||
| Feels like | 15.9 ℃ | 14.8 ℃ | |||
| Wind | W 2.9 km/h | W 2.7 km/h | |||
| Humidity | 75% | 78% | |||
| Pressure | 1015 hPa | 1015 hPa | |||
| Dew point | 11.8 ℃ | 11.4 ℃ | |||
| Cloudiness | 38% | 36% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Centrum
- Nieuwe Werk
- Feijenoord
- Wilhelminapier
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 7:03 | 7:03/km | 945 of 995 | |||
| 1 Mile 1.610m | 11:10 | 6:56/km | 935 of 990 | |||
| Deci Marathon 4.200m | 27:49 | 6:37/km | 855 of 974 | |||
| 5K 5.000m | 33:15 | 6:39/km | 835 of 943 | |||
| 5 Mile 8.050m | 54:57 | 6:50/km | 606 of 671 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 7:03 | 7:03/km | 7:03 | 7:03/km |
| 2K | 2.000m | 13:32 | 6:46/km | 6:29 | 6:29/km |
| 3K | 3.000m | 19:56 | 6:39/km | 6:24 | 6:24/km |
| 4K | 4.000m | 26:31 | 6:38/km | 6:35 | 6:35/km |
| 5K | 5.000m | 33:15 | 6:39/km | 6:44 | 6:44/km |
| 6K | 6.000m | 40:19 | 6:43/km | 7:04 | 7:04/km |
| 7K | 7.000m | 47:02 | 6:43/km | 6:43 | 6:43/km |
| 8K | 8.000m | 54:28 | 6:49/km | 7:26 | 7:26/km |
| 8.063m | 55:04 | 6:50/km | 0:36 | 9:31/km |
Pace
Average pace for fastest three 8K activities are shown for comparison.
Heart Rate
Minimum: 85 bpm
Average: 144 bpm
Maximum: 165 bpm
Cadence
Elevation / Altitude
Minimum: -18m
Average: 2m
Maximum: 17m