Rob Kaper's Training (Long Run) in Rotterdam

Thursday 29 August 2019, 17:40
Rotterdam, NL

Polar training target: Long run

Rustig aan gedaan op sprintje Boompjeskade na, hartslag net iets te hoog maar niet heel veel. Iets korter dan gepland, vanaf 10km pijn in de rechterknie, dus laatste stuk geen omweggetjes gekozen om de tijd vol te maken. Knie voelt nu alweer wat beter maar even heel voorzichtig doen komende dagen want wil zondag wel race lopen en belangrijker: HM in oktober.

Warm-up: 10 minutes in zones 1-2.
Work: 80 minutes in zone 2.
Cool-down: 5 minutes in zones 1-2.

Details

Distance Recorded (GPS)12.883m
Time (Watch)1:24:17
Pace6:33/km
ShoeASICS Gel-Pulse 10

Badges Earned

Rotterdam skyline
Runnerdam

Weather

StartFinish
DescriptionClear skyFew clouds
Temperature20.3 ℃19.5 ℃
Feels like20.2 ℃19.4 ℃
WindW 4.1 km/hW 4.1 km/h
Humidity72%72%
Pressure1020 hPa1021 hPa
Dew point15.1 ℃14.3 ℃
Cloudiness0%20%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Nieuwe Werk
  • Dijkzigt
  • Delfshaven
  • Blijdorpse Polder
  • Kleinpolder-Oost
  • Blijdorp
  • Bergpolder
  • Liskwartier
  • Agniesebuurt
  • Oude Noorden
  • Rubroek

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
5:425:42/km321 of 992
1 Mile
1.610m
9:135:43/km311 of 987
Deci Marathon
4.200m
25:476:08/km583 of 971
5K
5.000m
31:086:14/km615 of 940
5 Mile
8.050m
51:556:27/km513 of 668
10K
10.000m
1:04:386:28/km432 of 560
Quarter Marathon
10.550m
1:07:566:26/km301 of 417

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m5:425:42/km5:425:42/km
2K2.000m11:395:50/km5:575:57/km
3K3.000m17:495:56/km6:106:10/km
4K4.000m24:286:07/km6:396:39/km
5K5.000m31:086:14/km6:406:40/km
6K6.000m37:596:20/km6:516:51/km
7K7.000m44:566:25/km6:576:57/km
8K8.000m51:356:27/km6:396:39/km
9K9.000m58:216:29/km6:466:46/km
10K10.000m1:04:386:28/km6:176:17/km
11K11.000m1:10:576:27/km6:196:19/km
12K12.000m1:18:116:31/km7:147:14/km
12.883m1:24:176:33/km6:066:54/km

Pace

0k....5k....10k...4:455:005:155:305:456:006:156:306:457:007:15
  • Training (Long Run) in Rotterdam (split pace)
  • Training (Long Run) in Rotterdam (average pace)
  • Oosterscheldeloop 2024 (30 Mar 2024)
  • Stevensloop 2024 (17 Mar 2024)
  • Reeuwijkse Plassenloop 2024 (16 Mar 2024)

Average pace for fastest three 12K activities are shown for comparison.

Heart Rate

0:000:150:300:451:001:156585105115125135145155165175185195
Minimum: 98 bpm
Average: 154 bpm
Maximum: 181 bpm

Cadence

0:000:150:300:451:001:155060708090100

Elevation / Altitude

0:000:150:300:451:001:15-50050
Minimum: -34m
Average: -4m
Maximum: 26m