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.
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Details

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

Badges Earned

Rotterdam skyline
Runnerdam

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%
Pressure1006 hPa1006 hPa
Dew point16.5 ℃16.0 ℃
Cloudiness75%100%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

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

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
6:166:16/km778 of 996
1 Mile
1.610m
10:116:20/km790 of 991
Deci Marathon
4.200m
26:416:21/km732 of 975
5K
5.000m
32:026:24/km745 of 944
5 Mile
8.050m
52:126:29/km531 of 672

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

0k1k2k3k4k5k6k7k8k9kF4:304:455:005:155:305:456:006:156:306:457:007:157:307:45
  • Training (Long Run) in Rotterdam (split pace)
  • Training (Long Run) in Rotterdam (average pace)
  • Ronde van West 2021 (16 Oct 2021)
  • Lelieloop 2023 (29 May 2023)
  • Oosterscheldeloop 2024 (30 Mar 2024)

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

Heart Rate

0:000:050:100:150:200:250:300:350:400:450:500:551:006585105115125135145155165175185195
Minimum: 107 bpm
Average: 153 bpm
Maximum: 172 bpm

Cadence

0:000:050:100:150:200:250:300:350:400:450:500:551:0060708090

Elevation / Altitude

0:000:050:100:150:200:250:300:350:400:450:500:551:00-50050100
Minimum: -29m
Average: 14m
Maximum: 70m