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
Pace6:42/km
ShoeNike Pegasus Turbo 2
Strava2644985998

Weather

StartFinish
DescriptionFew cloudsClear sky
Temperature23.8 ℃20.0 ℃
Feels like23.4 ℃19.6 ℃
WindNE 4.0 km/hNE 2.6 km/h
Humidity45%61%
Pressure1023 hPa1023 hPa
Dew point11.1 ℃12.3 ℃
Cloudiness20%0%

Route

MapTiler logo

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

DistanceTimePaceOfficialOverall
1K
1.000m
6:246:24/km694 of 826
1 Mile
1.610m
10:026:14/km602 of 821
Deci Marathon
4.200m
25:206:02/km418 of 806
5K
5.000m
29:465:57/km344 of 781
5 Mile
8.050m
50:086:14/km339 of 559
10K
10.000m
1:02:536:17/km296 of 465
Quarter Marathon
10.550m
1:06:376:19/km219 of 353
15K
15.000m
1:36:476:27/km162 of 227
10 Mile
16.100m
1:44:136:28/km128 of 186
20K
20.000m
2:12:296:37/km103 of 134
Half Marathon
21.100m
2:21:126:42/km103 of 132

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m6:246:24/km6:246:24/km
2K2.000m12:076:04/km5:435:43/km
3K3.000m18:196:06/km6:126:12/km
4K4.000m24:066:02/km5:475:47/km
5K5.000m29:465:57/km5:405:40/km
6K6.000m36:306:05/km6:446:44/km
7K7.000m43:056:09/km6:356:35/km
8K8.000m49:526:14/km6:476:47/km
9K9.000m57:026:20/km7:107:10/km
10K10.000m1:02:536:17/km5:515:51/km
11K11.000m1:09:306:19/km6:376:37/km
12K12.000m1:16:236:22/km6:536:53/km
13K13.000m1:22:536:23/km6:306:30/km
14K14.000m1:30:036:26/km7:107:10/km
15K15.000m1:36:476:27/km6:446:44/km
16K16.000m1:43:336:28/km6:466:46/km
17K17.000m1:50:316:30/km6:586:58/km
18K18.000m1:57:216:31/km6:506:50/km
19K19.000m2:04:326:33/km7:117:11/km
20K20.000m2:12:296:37/km7:577:57/km
21K21.000m2:20:046:40/km7:357:35/km
21.202m2:21:576:42/km1:539:19/km

Pace

Average pace for fastest three 21K activities are shown for comparison.

Heart Rate

Average: 162 bpm
Maximum: 179 bpm
Minimum: 110 bpm

Cadence

Altitude