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 | Light rain | 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
- Struisenburg
- Kralingen-West
- Rubroek
- Oud-Crooswijk
- Kralingse Bos
- Kralingen-Oost
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:27 | 5:27/km | 163 of 1063 | |||
| 1 Mile 1.610m | 8:45 | 5:26/km | 134 of 1058 | |||
| Deci Marathon 4.200m | 23:23 | 5:34/km | 190 of 1037 | |||
| 5K 5.000m | 27:49 | 5:34/km | 176 of 1003 | |||
| 5 Mile 8.050m | 47:17 | 5:52/km | 233 of 706 | |||
| 10K 10.000m | 1:00:48 | 6:05/km | 284 of 598 | |||
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