Rob Kaper's Training (Long Run) in Rotterdam
Sunday 14 July 2019, 21:10 Rotterdam, NL
Polar training target: Long run
Warm-up: 10 minutes in zones 1-2.
Work: 55 minutes in zone 2.
Cool-down: 5 minutes in zones 1-2.
Totaal mislukt. Nog nooit zo traag gelopen en dan nóg hartslag niet in z2 te houden.
Details
| Distance Recorded (GPS) | 11.430m | |
| Time (Watch) | 1:35:18 | |
| Pace | 8:20/km | |
| Shoe | ASICS Gel-Pulse 10 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Overcast clouds | Overcast clouds | |||
| Temperature | 15.5 ℃ | 15.1 ℃ | |||
| Feels like | 15.0 ℃ | 14.7 ℃ | |||
| Wind | N 4.1 km/h | N 2.1 km/h | |||
| Humidity | 74% | 76% | |||
| Pressure | 1021 hPa | 1021 hPa | |||
| Dew point | 10.9 ℃ | 10.9 ℃ | |||
| Cloudiness | 100% | 100% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
- Kralingse Bos
- Nieuw-Crooswijk
- Oud-Crooswijk
- Rubroek
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:01 | 6:01/km | 610 of 994 | |||
| 1 Mile 1.610m | 9:38 | 5:59/km | 541 of 989 | |||
| Deci Marathon 4.200m | 30:14 | 7:12/km | 934 of 973 | |||
| 5K 5.000m | 37:44 | 7:33/km | 916 of 942 | |||
| 5 Mile 8.050m | 1:06:20 | 8:14/km | 661 of 670 | |||
| 10K 10.000m | 1:23:05 | 8:19/km | 550 of 562 | |||
| Quarter Marathon 10.550m | 1:27:47 | 8:19/km | 411 of 419 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:01 | 6:01/km | 6:01 | 6:01/km |
| 2K | 2.000m | 12:17 | 6:09/km | 6:16 | 6:16/km |
| 3K | 3.000m | 19:42 | 6:34/km | 7:25 | 7:25/km |
| 4K | 4.000m | 28:22 | 7:06/km | 8:40 | 8:40/km |
| 5K | 5.000m | 37:44 | 7:33/km | 9:22 | 9:22/km |
| 6K | 6.000m | 47:25 | 7:54/km | 9:41 | 9:41/km |
| 7K | 7.000m | 56:30 | 8:04/km | 9:05 | 9:05/km |
| 8K | 8.000m | 1:05:49 | 8:14/km | 9:19 | 9:19/km |
| 9K | 9.000m | 1:14:50 | 8:19/km | 9:01 | 9:01/km |
| 10K | 10.000m | 1:23:05 | 8:19/km | 8:15 | 8:15/km |
| 11K | 11.000m | 1:31:41 | 8:20/km | 8:36 | 8:36/km |
| 11.430m | 1:35:18 | 8:20/km | 3:37 | 8:25/km |
Pace
Average pace for fastest three 11K activities are shown for comparison.
Heart Rate
Minimum: 85 bpm
Average: 135 bpm
Maximum: 156 bpm
Cadence
Elevation / Altitude
Minimum: -44m
Average: 3m
Maximum: 54m