Rob Kaper's Training (Long Run) in London
Sunday 30 June 2019, 19:59 London, GB
Polar training target: Long run
Warm-up: 10 minutes in zones 1-2.
Work: 90 minutes in zone 2.
Cool-down: 5 minutes in zones 1-2.
Hyde Park - Green Park - Buckingham Palace - St. James Park - Green Park - Hyde Park - Kensington Gardens. Merendeel in zone 3 want het was best pittig met al 20km wandelen in de benen.
Details
| Distance Recorded (GPS) | 13.437m | |
| Time (Watch) | 1:47:14 | |
| Pace | 7:59/km | |
| Shoe | ASICS Gel-Pulse 10 |
Badges Earned
London CallingRunning
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Clear sky | Few clouds | |||
| Temperature | 22.9 ℃ | 20.4 ℃ | |||
| Feels like | 22.5 ℃ | 19.9 ℃ | |||
| Wind | W 6.7 km/h | W 7.2 km/h | |||
| Humidity | 48% | 53% | |||
| Pressure | 1016 hPa | 1016 hPa | |||
| Dew point | 11.3 ℃ | 10.5 ℃ | |||
| Cloudiness | 0% | 20% | |||
Route
Cities, Municipalities & Boroughs Visited
London
City of Westminster
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:39 | 6:39/km | 868 of 960 | |||
| 1 Mile 1.610m | 11:32 | 7:10/km | 923 of 955 | |||
| Deci Marathon 4.200m | 31:19 | 7:27/km | 910 of 940 | |||
| 5K 5.000m | 37:39 | 7:32/km | 886 of 910 | |||
| 5 Mile 8.050m | 1:02:12 | 7:44/km | 630 of 646 | |||
| 10K 10.000m | 1:17:11 | 7:43/km | 523 of 542 | |||
| Quarter Marathon 10.550m | 1:21:27 | 7:43/km | 388 of 405 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:39 | 6:39/km | 6:39 | 6:39/km |
| 2K | 2.000m | 15:13 | 7:37/km | 8:34 | 8:34/km |
| 3K | 3.000m | 22:23 | 7:28/km | 7:10 | 7:10/km |
| 4K | 4.000m | 29:53 | 7:28/km | 7:30 | 7:30/km |
| 5K | 5.000m | 37:39 | 7:32/km | 7:46 | 7:46/km |
| 6K | 6.000m | 45:15 | 7:33/km | 7:36 | 7:36/km |
| 7K | 7.000m | 54:07 | 7:44/km | 8:52 | 8:52/km |
| 8K | 8.000m | 1:01:48 | 7:44/km | 7:41 | 7:41/km |
| 9K | 9.000m | 1:09:12 | 7:41/km | 7:24 | 7:24/km |
| 10K | 10.000m | 1:17:11 | 7:43/km | 7:59 | 7:59/km |
| 11K | 11.000m | 1:25:11 | 7:45/km | 8:00 | 8:00/km |
| 12K | 12.000m | 1:34:10 | 7:51/km | 8:59 | 8:59/km |
| 13K | 13.000m | 1:43:09 | 7:56/km | 8:59 | 8:59/km |
| 13.437m | 1:47:14 | 7:59/km | 4:05 | 9:21/km |
Pace
Average pace for fastest three 13K activities are shown for comparison.
Heart Rate
Minimum: 107 bpm
Average: 139 bpm
Maximum: 154 bpm
Cadence
Elevation / Altitude
Minimum: -2m
Average: 19m
Maximum: 47m