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.
Rob Kaper running Training (Long Run) in Rotterdam
Rob Kaper running Training (Long Run) in Rotterdam
Rob Kaper running Training (Long Run) in Rotterdam

Details

Distance Recorded (GPS)13.439m
Time (Watch)1:40:43
Pace7:30/km
ShoeASICS Gel-Pulse 10
Strava2475266112

Weather

StartFinish
DescriptionClear skyClear sky
Temperature26.9 ℃24.0 ℃
Feels like27.7 ℃24.2 ℃
WindE 3.6 km/hE 2.1 km/h
Humidity56%65%
Pressure1015 hPa1016 hPa
Dew point17.4 ℃17.0 ℃
Cloudiness0%0%

Route

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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

DistanceTimePaceOfficialOverall
1K
1.000m
6:256:25/km699 of 826
1 Mile
1.610m
10:416:38/km757 of 821
Deci Marathon
4.200m
29:377:03/km766 of 806
5K
5.000m
35:267:05/km752 of 781
5 Mile
8.050m
58:007:12/km534 of 559
10K
10.000m
1:13:117:19/km439 of 465
Quarter Marathon
10.550m
1:17:397:22/km333 of 353

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m6:256:25/km6:256:25/km
2K2.000m13:346:47/km7:097:09/km
3K3.000m20:376:52/km7:037:03/km
4K4.000m28:077:02/km7:307:30/km
5K5.000m35:267:05/km7:197:19/km
6K6.000m42:297:05/km7:037:03/km
7K7.000m49:397:06/km7:107:10/km
8K8.000m57:387:12/km7:597:59/km
9K9.000m1:05:317:17/km7:537:53/km
10K10.000m1:13:117:19/km7:407:40/km
11K11.000m1:21:037:22/km7:527:52/km
12K12.000m1:28:127:21/km7:097:09/km
13K13.000m1:36:277:25/km8:158:15/km
13.439m1:40:437:30/km4:169:43/km

Pace

Average pace for fastest three 13K activities are shown for comparison.

Heart Rate

Average: 157 bpm
Maximum: 178 bpm
Minimum: 108 bpm

Cadence

Altitude