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 | |
| Pace | 6:48/km | |
| Shoe | ASICS Gel-Pulse 10 |
Badges Earned
Runnerdam
Run around the Clock
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Overcast clouds | Overcast clouds | |||
| Temperature | 16.8 ℃ | 16.9 ℃ | |||
| Feels like | 16.5 ℃ | 16.7 ℃ | |||
| Wind | SW 2.0 km/h | SW 2.0 km/h | |||
| Humidity | 73% | 79% | |||
| Pressure | 1023 hPa | 1022 hPa | |||
| Dew point | 12.0 ℃ | 13.2 ℃ | |||
| Cloudiness | 100% | 100% | |||
Route
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
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 7:00 | 7:00/km | 893 of 947 | |||
| 1 Mile 1.610m | 11:27 | 7:07/km | 907 of 943 | |||
| Deci Marathon 4.200m | 29:26 | 7:00/km | 878 of 927 | |||
| 5K 5.000m | 35:08 | 7:02/km | 853 of 897 | |||
| 5 Mile 8.050m | 55:35 | 6:54/km | 586 of 640 | |||
| 10K 10.000m | 1:08:20 | 6:50/km | 479 of 535 | |||
| Quarter Marathon 10.550m | 1:12:02 | 6:50/km | 354 of 401 | |||
| 15K 15.000m | 1:41:18 | 6:45/km | 231 of 266 | |||
| 10 Mile 16.100m | 1:48:50 | 6:46/km | 186 of 215 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 7:00 | 7:00/km | 7:00 | 7:00/km |
| 2K | 2.000m | 14:18 | 7:09/km | 7:18 | 7:18/km |
| 3K | 3.000m | 21:13 | 7:04/km | 6:55 | 6:55/km |
| 4K | 4.000m | 28:03 | 7:01/km | 6:50 | 6:50/km |
| 5K | 5.000m | 35:08 | 7:02/km | 7:05 | 7:05/km |
| 6K | 6.000m | 42:15 | 7:03/km | 7:07 | 7:07/km |
| 7K | 7.000m | 48:27 | 6:55/km | 6:12 | 6:12/km |
| 8K | 8.000m | 55:14 | 6:54/km | 6:47 | 6:47/km |
| 9K | 9.000m | 1:02:11 | 6:55/km | 6:57 | 6:57/km |
| 10K | 10.000m | 1:08:20 | 6:50/km | 6:09 | 6:09/km |
| 11K | 11.000m | 1:15:10 | 6:50/km | 6:50 | 6:50/km |
| 12K | 12.000m | 1:21:35 | 6:48/km | 6:25 | 6:25/km |
| 13K | 13.000m | 1:28:09 | 6:47/km | 6:34 | 6:34/km |
| 14K | 14.000m | 1:34:41 | 6:46/km | 6:32 | 6:32/km |
| 15K | 15.000m | 1:41:18 | 6:45/km | 6:37 | 6:37/km |
| 16K | 16.000m | 1:48:12 | 6:46/km | 6:54 | 6:54/km |
| 17K | 17.000m | 1:54:58 | 6:46/km | 6:46 | 6:46/km |
| 17.925m | 2:01:58 | 6:48/km | 7:00 | 7:34/km |
Pace
Average pace for fastest three 17K activities are shown for comparison.
Heart Rate
Minimum: 80 bpm
Average: 142 bpm
Maximum: 162 bpm
Cadence
Elevation / Altitude
Minimum: -35m
Average: 5m
Maximum: 40m