Rob Kaper's Training Run in Rotterdam

Wednesday 17 July 2019, 23:41
Rotterdam, NL

Polar training target: Medium run

Warm-up: 10 minutes in zones 1-2.
Work: 40 minutes in zone 2.
Cool-down: 5 minutes in zones 1-2.

(Werkelijkheid: zone 3.)
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Details

Distance Recorded (GPS)7.956m
Time (Watch)56:05
Pace7:03/km
ShoeASICS Gel-Pulse 10

Badges Earned

Rotterdam skyline
Runnerdam
A runner in a dark night with a clock face
Run around the Clock

Weather

StartFinish
DescriptionClear skyOvercast clouds
Temperature19.1 ℃18.7 ℃
Feels like19.0 ℃18.6 ℃
WindE 0.5 km/hE 2.5 km/h
Humidity74%77%
Pressure1012 hPa1012 hPa
Dew point14.3 ℃14.6 ℃
Cloudiness0%97%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Centrum
  • Nieuwe Werk
  • Dijkzigt
  • Cool
  • Struisenburg

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m		6:436:43/km914 of 996
1 Mile
1.610m		10:396:37/km902 of 991
Deci Marathon
4.200m		28:016:40/km869 of 975
5K
5.000m		34:116:50/km866 of 944

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m6:436:43/km6:436:43/km
2K2.000m13:126:36/km6:296:29/km
3K3.000m19:496:36/km6:376:37/km
4K4.000m26:366:39/km6:476:47/km
5K5.000m34:116:50/km7:357:35/km
6K6.000m41:066:51/km6:556:55/km
7K7.000m48:466:58/km7:407:40/km
7.956m56:057:03/km7:197:39/km

Pace

0k1k2k3k4k5k6k7kF4:304:455:005:155:305:456:006:156:306:457:007:157:307:45
  • Training Run in Rotterdam (split pace)
  • Training Run in Rotterdam (average pace)
  • Ronde van West 2021 (16 Oct 2021)
  • Lelieloop 2023 (29 May 2023)
  • Oosterscheldeloop 2024 (30 Mar 2024)

Average pace for fastest three 7K activities are shown for comparison.

Heart Rate

0:000:050:100:150:200:250:300:350:400:450:500:556585105115125135145155165175185195
Minimum: 95 bpm
Average: 140 bpm
Maximum: 153 bpm

Cadence

0:000:050:100:150:200:250:300:350:400:450:500:5550607080

Elevation / Altitude

0:000:050:100:150:200:250:300:350:400:450:500:55-50050
Minimum: -31m
Average: 0m
Maximum: 36m