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.
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Details

Distance Recorded (GPS)11.430m
Time (Watch)1:35:18
Pace8:20/km
ShoeASICS Gel-Pulse 10

Badges Earned

Rotterdam skyline
Runnerdam

Weather

StartFinish
DescriptionOvercast cloudsOvercast clouds
Temperature15.5 ℃15.1 ℃
Feels like15.0 ℃14.7 ℃
WindN 4.1 km/hN 2.1 km/h
Humidity74%76%
Pressure1021 hPa1021 hPa
Dew point10.9 ℃10.9 ℃
Cloudiness100%100%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Struisenburg
  • De Esch
  • Kralingen-Oost
  • Kralingse Bos
  • Nieuw-Crooswijk
  • Oud-Crooswijk
  • Rubroek

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
6:016:01/km612 of 996
1 Mile
1.610m
9:385:59/km543 of 991
Deci Marathon
4.200m
30:147:12/km936 of 975
5K
5.000m
37:447:33/km918 of 944
5 Mile
8.050m
1:06:208:14/km663 of 672
10K
10.000m
1:23:058:19/km552 of 564
Quarter Marathon
10.550m
1:27:478:19/km412 of 420

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m6:016:01/km6:016:01/km
2K2.000m12:176:09/km6:166:16/km
3K3.000m19:426:34/km7:257:25/km
4K4.000m28:227:06/km8:408:40/km
5K5.000m37:447:33/km9:229:22/km
6K6.000m47:257:54/km9:419:41/km
7K7.000m56:308:04/km9:059:05/km
8K8.000m1:05:498:14/km9:199:19/km
9K9.000m1:14:508:19/km9:019:01/km
10K10.000m1:23:058:19/km8:158:15/km
11K11.000m1:31:418:20/km8:368:36/km
11.430m1:35:188:20/km3:378:25/km

Pace

0k....5k....10k..4:455:005:155:305:456:006:156:306:457:007:157:307:458:008:158:308:459:009:159:309:45
  • Training (Long Run) in Rotterdam (split pace)
  • Training (Long Run) in Rotterdam (average pace)
  • Oosterscheldeloop 2024 (30 Mar 2024)
  • Stevensloop 2024 (17 Mar 2024)
  • Reeuwijkse Plassenloop 2024 (16 Mar 2024)

Average pace for fastest three 11K activities are shown for comparison.

Heart Rate

0:000:150:300:451:001:151:306585105115125135145155165175185195
Minimum: 85 bpm
Average: 135 bpm
Maximum: 156 bpm

Cadence

0:000:150:300:451:001:151:30507090110

Elevation / Altitude

0:000:150:300:451:001:151:30-50050100
Minimum: -44m
Average: 3m
Maximum: 54m