Rob Kaper's Training (Long Run) in Rotterdam

Sunday 28 July 2019, 18:36
Rotterdam, NL

Polar training target: Long run

Warm-up: 10 minutes in zones 1-2.
Work: 45 minutes in zone 2.
Cool-down: 5 minutes in zones 1-2.

Ongezond weekend gehad, hartslag veel te hoog voor deze inspanning.

Details

Distance Recorded (GPS)9.491m
Time (Watch)1:02:58
Pace6:38/km
ShoeASICS Gel-Pulse 10
Strava2572006918

Weather

StartFinish
DescriptionBroken cloudsOvercast clouds
Temperature18.8 ℃18.7 ℃
Feels like18.9 ℃18.8 ℃
WindW 5.1 km/hW 5.7 km/h
Humidity87%84%
Pressure1005 hPa1005 hPa
Dew point16.5 ℃16.0 ℃
Cloudiness75%100%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Struisenburg
  • Kralingen-West
  • Oud-Crooswijk
  • Kralingen-Oost
  • Kralingse Bos
  • Nieuw-Crooswijk
  • Rubroek

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
6:166:16/km686 of 871
1 Mile
1.610m
10:116:20/km697 of 866
Deci Marathon
4.200m
26:416:21/km643 of 851
5K
5.000m
32:026:24/km654 of 823
5 Mile
8.050m
52:126:29/km468 of 589

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m6:166:16/km6:166:16/km
2K2.000m12:386:19/km6:226:22/km
3K3.000m19:056:22/km6:276:27/km
4K4.000m25:246:21/km6:196:19/km
5K5.000m32:026:24/km6:386:38/km
6K6.000m38:486:28/km6:466:46/km
7K7.000m45:116:27/km6:236:23/km
8K8.000m51:496:29/km6:386:38/km
9K9.000m59:156:35/km7:267:26/km
9.491m1:02:586:38/km3:437:34/km

Pace

Average pace for fastest three 9K activities are shown for comparison.

Heart Rate

Minimum: 107 bpm
Average: 153 bpm
Maximum: 172 bpm

Cadence

Elevation / Altitude

Minimum: -29m
Average: 14m
Maximum: 70m