Rob Kaper's Training (Long Run) in Rotterdam
Friday 23 August 2019, 19:12 Rotterdam, NL
Polar training target: Long run
Even wat kilometers goedmaken na de festivalsleur. Tempo en hartslag eigenlijk te hoog voor een duurloop dus meteen maar even geoefend voor de HM. Laatste 2-3km waren de benen helemaal kapot, maar dat is prima, dan zijn ze het in oktober gewend.
Warm-up: 10 minutes in zones 1-2.
Work: 75 minutes in zone 2.
Cool-down: 5 minutes in zones 1-2.
Details
| Distance Recorded (GPS) | 21.202m | |
| Time (Watch) | 2:21:57 | |
| Pace | 6:42/km | |
| Shoe | Nike Pegasus Turbo 2 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Few clouds | Clear sky | |||
| Temperature | 23.8 ℃ | 20.0 ℃ | |||
| Feels like | 23.4 ℃ | 19.6 ℃ | |||
| Wind | NE 4.0 km/h | NE 2.6 km/h | |||
| Humidity | 45% | 61% | |||
| Pressure | 1023 hPa | 1023 hPa | |||
| Dew point | 11.1 ℃ | 12.3 ℃ | |||
| Cloudiness | 20% | 0% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Centrum
- Nieuwe Werk
- Feijenoord
- Wilhelminapier
- IJsselmonde
- De Veranda
- Kreekhuizen
- Groenenhagen-Tuinenhoven
- Zomerland
- Kralingse Veer
- De Esch
- Kralingen-Oost
- Kralingse Bos
- Nieuw-Crooswijk
- Oud-Crooswijk
- Kralingen-West
- Rubroek
Capelle aan den IJssel
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:24 | 6:24/km | 805 of 960 | |||
| 1 Mile 1.610m | 10:02 | 6:14/km | 701 of 955 | |||
| Deci Marathon 4.200m | 25:20 | 6:02/km | 500 of 940 | |||
| 5K 5.000m | 29:46 | 5:57/km | 414 of 910 | |||
| 5 Mile 8.050m | 50:08 | 6:14/km | 397 of 646 | |||
| 10K 10.000m | 1:02:53 | 6:17/km | 353 of 542 | |||
| Quarter Marathon 10.550m | 1:06:37 | 6:19/km | 255 of 405 | |||
| 15K 15.000m | 1:36:47 | 6:27/km | 196 of 270 | |||
| 10 Mile 16.100m | 1:44:13 | 6:28/km | 154 of 221 | |||
| 20K 20.000m | 2:12:29 | 6:37/km | 122 of 158 | |||
| Half Marathon 21.100m | 2:21:12 | 6:42/km | 120 of 154 | |||
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 | 12:07 | 6:04/km | 5:43 | 5:43/km |
| 3K | 3.000m | 18:19 | 6:06/km | 6:12 | 6:12/km |
| 4K | 4.000m | 24:06 | 6:02/km | 5:47 | 5:47/km |
| 5K | 5.000m | 29:46 | 5:57/km | 5:40 | 5:40/km |
| 6K | 6.000m | 36:30 | 6:05/km | 6:44 | 6:44/km |
| 7K | 7.000m | 43:05 | 6:09/km | 6:35 | 6:35/km |
| 8K | 8.000m | 49:52 | 6:14/km | 6:47 | 6:47/km |
| 9K | 9.000m | 57:02 | 6:20/km | 7:10 | 7:10/km |
| 10K | 10.000m | 1:02:53 | 6:17/km | 5:51 | 5:51/km |
| 11K | 11.000m | 1:09:30 | 6:19/km | 6:37 | 6:37/km |
| 12K | 12.000m | 1:16:23 | 6:22/km | 6:53 | 6:53/km |
| 13K | 13.000m | 1:22:53 | 6:23/km | 6:30 | 6:30/km |
| 14K | 14.000m | 1:30:03 | 6:26/km | 7:10 | 7:10/km |
| 15K | 15.000m | 1:36:47 | 6:27/km | 6:44 | 6:44/km |
| 16K | 16.000m | 1:43:33 | 6:28/km | 6:46 | 6:46/km |
| 17K | 17.000m | 1:50:31 | 6:30/km | 6:58 | 6:58/km |
| 18K | 18.000m | 1:57:21 | 6:31/km | 6:50 | 6:50/km |
| 19K | 19.000m | 2:04:32 | 6:33/km | 7:11 | 7:11/km |
| 20K | 20.000m | 2:12:29 | 6:37/km | 7:57 | 7:57/km |
| 21K | 21.000m | 2:20:04 | 6:40/km | 7:35 | 7:35/km |
| 21.202m | 2:21:57 | 6:42/km | 1:53 | 9:19/km |
Pace
Average pace for fastest three 21K activities are shown for comparison.
Heart Rate
Minimum: 110 bpm
Average: 162 bpm
Maximum: 179 bpm
Cadence
Elevation / Altitude
Minimum: -22m
Average: 8m
Maximum: 62m