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 | |
Strava | 2532762524 |
Badges Earned
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 | 567 of 924 | |||
1 Mile 1.610m | 9:38 | 5:59/km | 497 of 919 | |||
Deci Marathon 4.200m | 30:14 | 7:12/km | 871 of 904 | |||
5K 5.000m | 37:44 | 7:33/km | 854 of 874 | |||
5 Mile 8.050m | 1:06:20 | 8:14/km | 619 of 627 | |||
10K 10.000m | 1:23:05 | 8:19/km | 512 of 523 | |||
Quarter Marathon 10.550m | 1:27:47 | 8:19/km | 386 of 394 |
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