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
Pace8:20/km
ShoeASICS Gel-Pulse 10
Strava2532762524

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/km511 of 828
1 Mile
1.610m
9:385:59/km445 of 823
Deci Marathon
4.200m
30:147:12/km781 of 808
5K
5.000m
37:447:33/km767 of 783
5 Mile
8.050m
1:06:208:14/km554 of 561
10K
10.000m
1:23:058:19/km457 of 467
Quarter Marathon
10.550m
1:27:478:19/km349 of 355

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

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

Heart Rate

Average: 135 bpm
Maximum: 156 bpm
Minimum: 85 bpm

Cadence

Altitude