Rob Kaper's Training Run in Rotterdam
Monday 8 July 2019, 21:01 Rotterdam, NL
Polar training target: Medium run
Warm-up: 10 minutes in zones 1-2.
Work: 15 minutes in zone 2.
Work: 20 minutes in zone 4.
Cool-down: 5 minutes in zones 1-2.
Details
| Distance Recorded (GPS) | 7.255m | |
| Time (Watch) | 50:04 | |
| Pace | 6:54/km | |
| Shoe | ASICS Gel-Pulse 10 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Broken clouds | Scattered clouds | |||
| Temperature | 15.3 ℃ | 14.6 ℃ | |||
| Feels like | 14.6 ℃ | 13.9 ℃ | |||
| Wind | N 4.1 km/h | N 3.6 km/h | |||
| Humidity | 66% | 71% | |||
| Pressure | 1021 hPa | 1021 hPa | |||
| Dew point | 9.0 ℃ | 9.4 ℃ | |||
| Cloudiness | 75% | 38% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- Kralingen-West
- Rubroek
- Oud-Crooswijk
- Kralingen-Oost
- Kralingse Bos
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 7:50 | 7:50/km | 1048 of 1063 | |||
| 1 Mile 1.610m | 12:43 | 7:54/km | 1042 of 1058 | |||
| Deci Marathon 4.200m | 31:06 | 7:24/km | 1002 of 1037 | |||
| 5K 5.000m | 35:46 | 7:09/km | 962 of 1003 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 7:50 | 7:50/km | 7:50 | 7:50/km |
| 2K | 2.000m | 15:39 | 7:50/km | 7:49 | 7:49/km |
| 3K | 3.000m | 23:41 | 7:54/km | 8:02 | 8:02/km |
| 4K | 4.000m | 29:56 | 7:29/km | 6:15 | 6:15/km |
| 5K | 5.000m | 35:46 | 7:09/km | 5:50 | 5:50/km |
| 6K | 6.000m | 41:38 | 6:56/km | 5:52 | 5:52/km |
| 7K | 7.000m | 47:59 | 6:51/km | 6:21 | 6:21/km |
| 7.255m | 50:04 | 6:54/km | 2:05 | 8:10/km |
Pace
Average pace for fastest three 7K activities are shown for comparison.
Heart Rate
Minimum: 102 bpm
Average: 144 bpm
Maximum: 170 bpm
Cadence
Elevation / Altitude
Minimum: -36m
Average: 2m
Maximum: 62m