Rob Kaper's Training (Long Run) in Rotterdam

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

Badges Earned

Runnerdam

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		748 of 960
1 Mile 1.610m		10:11		6:20/km		761 of 955
Deci Marathon 4.200m		26:41		6:21/km		705 of 940
5K 5.000m		32:02		6:24/km		717 of 910
5 Mile 8.050m		52:12		6:29/km		509 of 646

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