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 | |
Pace | 6:38/km | |
Shoe | ASICS Gel-Pulse 10 | |
Strava | 2572006918 |
Badges Earned
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Broken clouds | Overcast clouds | |||
Temperature | 18.8 ℃ | 18.7 ℃ | |||
Feels like | 18.9 ℃ | 18.8 ℃ | |||
Wind | W 5.1 km/h | W 5.7 km/h | |||
Humidity | 87% | 84% | |||
Pressure | 1005 hPa | 1005 hPa | |||
Dew point | 16.5 ℃ | 16.0 ℃ | |||
Cloudiness | 75% | 100% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- Kralingen-West
- Oud-Crooswijk
- Kralingen-Oost
- Kralingse Bos
- Nieuw-Crooswijk
- Rubroek
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 6:16 | 6:16/km | 702 of 903 | |||
1 Mile 1.610m | 10:11 | 6:20/km | 714 of 898 | |||
Deci Marathon 4.200m | 26:41 | 6:21/km | 657 of 883 | |||
5K 5.000m | 32:02 | 6:24/km | 671 of 853 | |||
5 Mile 8.050m | 52:12 | 6:29/km | 481 of 611 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 6:16 | 6:16/km | 6:16 | 6:16/km |
2K | 2.000m | 12:38 | 6:19/km | 6:22 | 6:22/km |
3K | 3.000m | 19:05 | 6:22/km | 6:27 | 6:27/km |
4K | 4.000m | 25:24 | 6:21/km | 6:19 | 6:19/km |
5K | 5.000m | 32:02 | 6:24/km | 6:38 | 6:38/km |
6K | 6.000m | 38:48 | 6:28/km | 6:46 | 6:46/km |
7K | 7.000m | 45:11 | 6:27/km | 6:23 | 6:23/km |
8K | 8.000m | 51:49 | 6:29/km | 6:38 | 6:38/km |
9K | 9.000m | 59:15 | 6:35/km | 7:26 | 7:26/km |
9.491m | 1:02:58 | 6:38/km | 3:43 | 7:34/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