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 | |
Strava | 2475266112 |
Badges Earned
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 | 775 of 919 | |||
1 Mile 1.610m | 10:41 | 6:38/km | 835 of 914 | |||
Deci Marathon 4.200m | 29:37 | 7:03/km | 853 of 899 | |||
5K 5.000m | 35:26 | 7:05/km | 834 of 869 | |||
5 Mile 8.050m | 58:00 | 7:12/km | 595 of 624 | |||
10K 10.000m | 1:13:11 | 7:19/km | 490 of 520 | |||
Quarter Marathon 10.550m | 1:17:39 | 7:22/km | 366 of 392 |
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