Rob Kaper's Training Run in Rotterdam
Monday 22 July 2019, 23:55 Rotterdam, NL
Polar training target: Medium run
Warm-up: 10 minutes in zones 1-2.
Work: 15 minutes in zone 2.
Work: 15 minutes in zone 4.
Cool-down: 5 minutes in zones 1-2.
Details
| Distance Recorded (GPS) | 6.395m | |
| Time (Watch) | 45:13 | |
| Pace | 7:04/km | |
| Shoe | ASICS Gel-Pulse 10 |
Badges Earned
Runnerdam
Run around the Clock
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Clear sky | Clear sky | |||
| Temperature | 18.7 ℃ | 18.8 ℃ | |||
| Feels like | 18.6 ℃ | 18.7 ℃ | |||
| Wind | N 0.5 km/h | N 2.2 km/h | |||
| Humidity | 76% | 78% | |||
| Pressure | 1022 hPa | 1022 hPa | |||
| Dew point | 14.4 ℃ | 14.9 ℃ | |||
| Cloudiness | 0% | 0% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Centrum
- Nieuwe Werk
- Feijenoord
- Wilhelminapier
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 7:41 | 7:41/km | 980 of 996 | |||
| 1 Mile 1.610m | 11:58 | 7:26/km | 970 of 991 | |||
| Deci Marathon 4.200m | 30:10 | 7:11/km | 934 of 975 | |||
| 5K 5.000m | 35:03 | 7:01/km | 893 of 944 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 7:41 | 7:41/km | 7:41 | 7:41/km |
| 2K | 2.000m | 14:53 | 7:27/km | 7:12 | 7:12/km |
| 3K | 3.000m | 22:27 | 7:29/km | 7:34 | 7:34/km |
| 4K | 4.000m | 28:59 | 7:15/km | 6:32 | 6:32/km |
| 5K | 5.000m | 35:03 | 7:01/km | 6:04 | 6:04/km |
| 6K | 6.000m | 41:48 | 6:58/km | 6:45 | 6:45/km |
| 6.395m | 45:13 | 7:04/km | 3:25 | 8:39/km |
Pace
- Training Run in Rotterdam (split pace)
- Training Run in Rotterdam (average pace)
- Ronde van West 2021 (16 Oct 2021)
- Oosterscheldeloop 2024 (30 Mar 2024)
- Lelieloop 2023 (29 May 2023)
Average pace for fastest three 6K activities are shown for comparison.
Heart Rate
Minimum: 94 bpm
Average: 140 bpm
Maximum: 164 bpm
Cadence
Elevation / Altitude
Minimum: -15m
Average: 8m
Maximum: 96m