Rob Kaper's Training Run in Rotterdam
Saturday 3 August 2019, 12:39 Rotterdam, NL
Polar training target: Medium run
Warm-up: 10 minutes in zones 1-2.
Work: 20 minutes in zone 2.
Work: 25 minutes in zone 4.
Cool-down: 5 minutes in zones 1-2.
Zone 2 blijft lastig. Laatste stukje door de drukke stad ga ik dus nooit meer doen op zaterdag.
Details
| Distance Recorded (GPS) | 10.017m | |
| Time (Watch) | 1:01:14 | |
| Pace | 6:07/km | |
| Shoe | Nike Pegasus Turbo 2 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Overcast clouds | Overcast clouds | |||
| Temperature | 20.4 ℃ | 20.6 ℃ | |||
| Feels like | 20.2 ℃ | 20.4 ℃ | |||
| Wind | N 3.1 km/h | N 3.1 km/h | |||
| Humidity | 66% | 67% | |||
| Pressure | 1019 hPa | 1019 hPa | |||
| Dew point | 13.8 ℃ | 14.2 ℃ | |||
| Cloudiness | 100% | 100% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- Kralingen-West
- Rubroek
- Oud-Crooswijk
- Kralingen-Oost
- Kralingse Bos
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:24 | 6:24/km | 791 of 945 | |||
| 1 Mile 1.610m | 10:19 | 6:24/km | 788 of 941 | |||
| Deci Marathon 4.200m | 27:06 | 6:27/km | 749 of 925 | |||
| 5K 5.000m | 31:58 | 6:24/km | 696 of 895 | |||
| 5 Mile 8.050m | 48:45 | 6:03/km | 312 of 638 | |||
| 10K 10.000m | 1:01:07 | 6:07/km | 272 of 533 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:24 | 6:24/km | 6:24 | 6:24/km |
| 2K | 2.000m | 12:46 | 6:23/km | 6:22 | 6:22/km |
| 3K | 3.000m | 19:19 | 6:26/km | 6:33 | 6:33/km |
| 4K | 4.000m | 25:47 | 6:27/km | 6:28 | 6:28/km |
| 5K | 5.000m | 31:58 | 6:24/km | 6:11 | 6:11/km |
| 6K | 6.000m | 37:30 | 6:15/km | 5:32 | 5:32/km |
| 7K | 7.000m | 42:52 | 6:07/km | 5:22 | 5:22/km |
| 8K | 8.000m | 48:29 | 6:04/km | 5:37 | 5:37/km |
| 9K | 9.000m | 54:27 | 6:03/km | 5:58 | 5:58/km |
| 10K | 10.000m | 1:01:07 | 6:07/km | 6:40 | 6:40/km |
| 10.017m | 1:01:14 | 6:07/km | 0:7 | 6:52/km |
Pace
Average pace for fastest three 10K activities are shown for comparison.
Heart Rate
Minimum: 110 bpm
Average: 151 bpm
Maximum: 175 bpm
Cadence
Elevation / Altitude
Minimum: -25m
Average: 8m
Maximum: 58m