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.)
Details
| Distance Recorded (GPS) | 7.956m | |
| Time (Watch) | 56:05 | |
| Pace | 7:03/km | |
| Shoe | ASICS Gel-Pulse 10 |
Badges Earned
Runnerdam
Run around the Clock
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Clear sky | Overcast clouds | |||
| Temperature | 19.1 ℃ | 18.7 ℃ | |||
| Feels like | 19.0 ℃ | 18.6 ℃ | |||
| Wind | E 0.5 km/h | E 2.5 km/h | |||
| Humidity | 74% | 77% | |||
| Pressure | 1012 hPa | 1012 hPa | |||
| Dew point | 14.3 ℃ | 14.6 ℃ | |||
| Cloudiness | 0% | 97% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Centrum
- Nieuwe Werk
- Dijkzigt
- Cool
- Struisenburg
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:43 | 6:43/km | 979 of 1063 | |||
| 1 Mile 1.610m | 10:39 | 6:37/km | 966 of 1058 | |||
| Deci Marathon 4.200m | 28:01 | 6:40/km | 929 of 1037 | |||
| 5K 5.000m | 34:11 | 6:50/km | 921 of 1003 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:43 | 6:43/km | 6:43 | 6:43/km |
| 2K | 2.000m | 13:12 | 6:36/km | 6:29 | 6:29/km |
| 3K | 3.000m | 19:49 | 6:36/km | 6:37 | 6:37/km |
| 4K | 4.000m | 26:36 | 6:39/km | 6:47 | 6:47/km |
| 5K | 5.000m | 34:11 | 6:50/km | 7:35 | 7:35/km |
| 6K | 6.000m | 41:06 | 6:51/km | 6:55 | 6:55/km |
| 7K | 7.000m | 48:46 | 6:58/km | 7:40 | 7:40/km |
| 7.956m | 56:05 | 7:03/km | 7:19 | 7:39/km |
Pace
Average pace for fastest three 7K activities are shown for comparison.
Heart Rate
Minimum: 95 bpm
Average: 140 bpm
Maximum: 153 bpm
Cadence
Elevation / Altitude
Minimum: -31m
Average: 0m
Maximum: 36m