Rob Kaper's Training (Long Run) in Rotterdam

Sunday 21 July 2019, 23:57
Rotterdam, NL

Polar training target: Long run

Warm-up: 10 minutes in zones 1-2.
Work: 60 minutes in zone 2.
Cool-down: 5 minutes in zones 1-2.

Wat langer dan gepland want ik had zin om wat extra kilometers op te bouwen.

Details

Distance Recorded (GPS)17.925m
Time (Watch)2:01:58
Pace6:48/km
ShoeASICS Gel-Pulse 10
Strava2552470627

Weather

StartFinish
DescriptionOvercast cloudsOvercast clouds
Temperature16.8 ℃16.9 ℃
Feels like16.5 ℃16.7 ℃
WindSW 2.0 km/hSW 2.0 km/h
Humidity73%79%
Pressure1023 hPa1022 hPa
Dew point12.0 ℃13.2 ℃
Cloudiness100%100%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Struisenburg
  • De Esch
  • Kralingen-Oost
  • Kralingse Veer
  • IJsselmonde
  • Groenenhagen-Tuinenhoven
  • Zomerland
  • Hordijkerveld
  • Reyeroord
  • Kreekhuizen
  • De Veranda
  • Feijenoord
  • Wilhelminapier
  • Nieuwe Werk

Capelle aan den IJssel

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
7:007:00/km781 of 826
1 Mile
1.610m
11:277:07/km793 of 821
Deci Marathon
4.200m
29:267:00/km765 of 806
5K
5.000m
35:087:02/km746 of 781
5 Mile
8.050m
55:356:54/km515 of 559
10K
10.000m
1:08:206:50/km417 of 465
Quarter Marathon
10.550m
1:12:026:50/km313 of 353
15K
15.000m
1:41:186:45/km195 of 227
10 Mile
16.100m
1:48:506:46/km159 of 186

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m7:007:00/km7:007:00/km
2K2.000m14:187:09/km7:187:18/km
3K3.000m21:137:04/km6:556:55/km
4K4.000m28:037:01/km6:506:50/km
5K5.000m35:087:02/km7:057:05/km
6K6.000m42:157:03/km7:077:07/km
7K7.000m48:276:55/km6:126:12/km
8K8.000m55:146:54/km6:476:47/km
9K9.000m1:02:116:55/km6:576:57/km
10K10.000m1:08:206:50/km6:096:09/km
11K11.000m1:15:106:50/km6:506:50/km
12K12.000m1:21:356:48/km6:256:25/km
13K13.000m1:28:096:47/km6:346:34/km
14K14.000m1:34:416:46/km6:326:32/km
15K15.000m1:41:186:45/km6:376:37/km
16K16.000m1:48:126:46/km6:546:54/km
17K17.000m1:54:586:46/km6:466:46/km
17.925m2:01:586:48/km7:007:34/km

Pace

Average pace for fastest three 17K activities are shown for comparison.

Heart Rate

Average: 142 bpm
Maximum: 162 bpm
Minimum: 80 bpm

Cadence

Altitude