Rob Kaper's Training (Long Run) in Rotterdam
Sunday 23 June 2019, 20:33 Rotterdam, NL
Polar training target: Long run
Warm-up: 10 minutes in zones 1-2.
Work: 85 minutes in zone 2.
Cool-down: 5 minutes in zones 1-2.
Totaal niet aan de zones kunnen houden met de warmte, merendeel in zone 4 en soms zelfs zone 5 gelopen.
Details
| Distance Recorded (GPS) | 13.439m | |
| Time (Watch) | 1:40:43 | |
| Pace | 7:30/km | |
| Shoe | ASICS Gel-Pulse 10 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Clear sky | Clear sky | |||
| Temperature | 26.9 ℃ | 24.0 ℃ | |||
| Feels like | 27.7 ℃ | 24.2 ℃ | |||
| Wind | E 3.6 km/h | E 2.1 km/h | |||
| Humidity | 56% | 65% | |||
| Pressure | 1015 hPa | 1016 hPa | |||
| Dew point | 17.4 ℃ | 17.0 ℃ | |||
| Cloudiness | 0% | 0% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
- Kralingse Veer
- IJsselmonde
- Groenenhagen-Tuinenhoven
- Zomerland
- Sportdorp
- De Veranda
- Feijenoord
- Wilhelminapier
- Nieuwe Werk
- Centrum
Capelle aan den IJssel
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:25 | 6:25/km | 797 of 945 | |||
| 1 Mile 1.610m | 10:41 | 6:38/km | 858 of 941 | |||
| Deci Marathon 4.200m | 29:37 | 7:03/km | 877 of 925 | |||
| 5K 5.000m | 35:26 | 7:05/km | 857 of 895 | |||
| 5 Mile 8.050m | 58:00 | 7:12/km | 608 of 638 | |||
| 10K 10.000m | 1:13:11 | 7:19/km | 502 of 533 | |||
| Quarter Marathon 10.550m | 1:17:39 | 7:22/km | 374 of 401 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:25 | 6:25/km | 6:25 | 6:25/km |
| 2K | 2.000m | 13:34 | 6:47/km | 7:09 | 7:09/km |
| 3K | 3.000m | 20:37 | 6:52/km | 7:03 | 7:03/km |
| 4K | 4.000m | 28:07 | 7:02/km | 7:30 | 7:30/km |
| 5K | 5.000m | 35:26 | 7:05/km | 7:19 | 7:19/km |
| 6K | 6.000m | 42:29 | 7:05/km | 7:03 | 7:03/km |
| 7K | 7.000m | 49:39 | 7:06/km | 7:10 | 7:10/km |
| 8K | 8.000m | 57:38 | 7:12/km | 7:59 | 7:59/km |
| 9K | 9.000m | 1:05:31 | 7:17/km | 7:53 | 7:53/km |
| 10K | 10.000m | 1:13:11 | 7:19/km | 7:40 | 7:40/km |
| 11K | 11.000m | 1:21:03 | 7:22/km | 7:52 | 7:52/km |
| 12K | 12.000m | 1:28:12 | 7:21/km | 7:09 | 7:09/km |
| 13K | 13.000m | 1:36:27 | 7:25/km | 8:15 | 8:15/km |
| 13.439m | 1:40:43 | 7:30/km | 4:16 | 9:43/km |
Pace
Average pace for fastest three 13K activities are shown for comparison.
Heart Rate
Minimum: 108 bpm
Average: 157 bpm
Maximum: 178 bpm
Cadence
Elevation / Altitude
Minimum: -15m
Average: 5m
Maximum: 34m