Rob Kaper's Training Run in Rotterdam
Monday 15 July 2019, 23:36 Rotterdam, NL
Polar training target: Medium run
Warm-up: 10 minutes in zones 1-2.
Work: 20 minutes in zone 2.
Work: 20 minutes in zone 4.
Cool-down: 5 minutes in zones 1-2.
Iets minder mijn best gedaan om in zone 2 te blijven, dat liep wat prettiger. Wel het idee dat m'n hartslag vorige week beter laag bleef terwijl het toen warmer was, apart.
Details
Distance Recorded (GPS) | 7.849m | |
Time (Watch) | 55:05 | |
Pace | 7:01/km | |
Shoe | ASICS Gel-Pulse 10 |
Badges Earned
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Overcast clouds | Overcast clouds | |||
Temperature | 14.5 ℃ | 14.3 ℃ | |||
Feels like | 14.2 ℃ | 14.0 ℃ | |||
Wind | N 1.5 km/h | N 1.0 km/h | |||
Humidity | 84% | 85% | |||
Pressure | 1020 hPa | 1020 hPa | |||
Dew point | 11.8 ℃ | 11.8 ℃ | |||
Cloudiness | 100% | 100% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Kralingen-West
- Rubroek
- Oud-Crooswijk
- Kralingse Bos
- Kralingen-Oost
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 7:09 | 7:09/km | 899 of 941 | |||
1 Mile 1.610m | 11:42 | 7:16/km | 911 of 936 | |||
Deci Marathon 4.200m | 31:25 | 7:29/km | 893 of 921 | |||
5K 5.000m | 36:08 | 7:14/km | 864 of 891 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 7:09 | 7:09/km | 7:09 | 7:09/km |
2K | 2.000m | 14:45 | 7:23/km | 7:36 | 7:36/km |
3K | 3.000m | 22:27 | 7:29/km | 7:42 | 7:42/km |
4K | 4.000m | 30:12 | 7:33/km | 7:45 | 7:45/km |
5K | 5.000m | 36:08 | 7:14/km | 5:56 | 5:56/km |
6K | 6.000m | 42:13 | 7:02/km | 6:05 | 6:05/km |
7K | 7.000m | 48:19 | 6:54/km | 6:06 | 6:06/km |
7.849m | 55:05 | 7:01/km | 6:46 | 7:58/km |
Pace
Average pace for fastest three 7K activities are shown for comparison.
Heart Rate
Minimum: 93 bpm
Average: 149 bpm
Maximum: 173 bpm
Cadence
Elevation / Altitude
Minimum: -25m
Average: 5m
Maximum: 75m