Rob Kaper's Training Run in Rotterdam

Monday 19 August 2019, 21:09

Rotterdam, NL

Polar training target: Medium run

Warm-up: 10 minutes in zones 1-2.
Work: 25 minutes in zone 2.
Work: 25 minutes in zone 4.
Cool-down: 5 minutes in zones 1-2.

Eerste post-Sziget/Lowlands loopje. Lijkt vooralsnog mee te vallen, het verval van twee weken ongezond leven. Maar die 21km over zeven weken lijkt opeens mega ver.

Details

Distance Recorded (GPS)		10.313m
Time (Watch)		1:03:49
Pace		6:11/km
Shoe		Nike Pegasus Turbo 2

Badges Earned

Runnerdam

Weather

	Start		Finish
Description		Overcast clouds		Clear sky
Temperature	18.0 ℃		16.8 ℃
Feels like	17.5 ℃		16.4 ℃
Wind		SW 7.2 km/h		SW 6.7 km/h
Humidity	65%		71%
Pressure	1017 hPa		1017 hPa
Dew point	11.3 ℃		11.6 ℃
Cloudiness	100%		0%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

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

Milestones

Distance		Pace	Overall
1K 1.000m	5:27	5:27/km	152 of 960
1 Mile 1.610m	8:45	5:26/km	123 of 955
Deci Marathon 4.200m	23:23	5:34/km	176 of 940
5K 5.000m	27:49	5:34/km	166 of 910
5 Mile 8.050m	47:17	5:52/km	218 of 646
10K 10.000m	1:00:48	6:05/km	264 of 542

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:27	5:27/km	5:27	5:27/km
2K	2.000m	10:44	5:22/km	5:17	5:17/km
3K	3.000m	16:30	5:30/km	5:46	5:46/km
4K	4.000m	22:13	5:33/km	5:43	5:43/km
5K	5.000m	27:49	5:34/km	5:36	5:36/km
6K	6.000m	34:07	5:41/km	6:18	6:18/km
7K	7.000m	40:28	5:47/km	6:21	6:21/km
8K	8.000m	46:57	5:52/km	6:29	6:29/km
9K	9.000m	53:41	5:58/km	6:44	6:44/km
10K	10.000m	1:00:48	6:05/km	7:07	7:07/km
	10.313m	1:03:49	6:11/km	3:01	9:38/km

Pace

Average pace for fastest three 10K activities are shown for comparison.

Heart Rate

Minimum: 98 bpm

Average: 163 bpm

Maximum: 178 bpm

Cadence

Elevation / Altitude

Minimum: -59m

Average: -1m

Maximum: 37m