Rob Kaper's Training Run in Rotterdam
Wednesday 10 July 2019, 21:23 Rotterdam, NL
Polar training target: Medium run
Warm-up: 10 minutes in zones 1-2.
Work: 35 minutes in zone 2.
Cool-down: 5 minutes in zones 1-2.
Bijna een uur lang zone 2, oersaai. Maar je schijnt er sneller van te worden.
Details
| Distance Recorded (GPS) | 7.747m | |
| Time (Watch) | 54:15 | |
| Pace | 7:00/km | |
| Shoe | ASICS Gel-Pulse 10 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Light rain | Clear sky | |||
| Temperature | 16.8 ℃ | 16.1 ℃ | |||
| Feels like | 16.8 ℃ | 16.1 ℃ | |||
| Wind | SE 2.1 km/h | SE 1.5 km/h | |||
| Humidity | 89% | 91% | |||
| Pressure | 1017 hPa | 1017 hPa | |||
| Dew point | 14.9 ℃ | 14.6 ℃ | |||
| Cloudiness | 0% | 0% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Centrum
- Nieuwe Werk
- Dijkzigt
- Cool
- Feijenoord
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:40 | 6:40/km | 970 of 1063 | |||
| 1 Mile 1.610m | 10:42 | 6:39/km | 970 of 1058 | |||
| Deci Marathon 4.200m | 28:40 | 6:50/km | 962 of 1037 | |||
| 5K 5.000m | 34:26 | 6:53/km | 931 of 1003 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:40 | 6:40/km | 6:40 | 6:40/km |
| 2K | 2.000m | 13:19 | 6:40/km | 6:39 | 6:39/km |
| 3K | 3.000m | 20:03 | 6:41/km | 6:44 | 6:44/km |
| 4K | 4.000m | 27:16 | 6:49/km | 7:13 | 7:13/km |
| 5K | 5.000m | 34:26 | 6:53/km | 7:10 | 7:10/km |
| 6K | 6.000m | 41:28 | 6:55/km | 7:02 | 7:02/km |
| 7K | 7.000m | 48:49 | 6:58/km | 7:21 | 7:21/km |
| 7.747m | 54:15 | 7:00/km | 5:26 | 7:16/km |
Pace
Average pace for fastest three 7K activities are shown for comparison.
Heart Rate
Minimum: 98 bpm
Average: 128 bpm
Maximum: 143 bpm
Cadence
Elevation / Altitude
Minimum: -26m
Average: 4m
Maximum: 28m