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 | |
Pace | 6:33/km | |
Shoe | ASICS Gel-Pulse 10 |
Badges Earned
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Clear sky | Few clouds | |||
Temperature | 20.3 ℃ | 19.5 ℃ | |||
Feels like | 20.2 ℃ | 19.4 ℃ | |||
Wind | W 4.1 km/h | W 4.1 km/h | |||
Humidity | 72% | 72% | |||
Pressure | 1020 hPa | 1020 hPa | |||
Dew point | 15.1 ℃ | 14.3 ℃ | |||
Cloudiness | 0% | 20% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Centrum
- Nieuwe Werk
- Dijkzigt
- Delfshaven
- Blijdorpse Polder
- Kleinpolder-Oost
- Blijdorp
- Bergpolder
- Liskwartier
- Agniesebuurt
- Oude Noorden
- Rubroek
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 5:42 | 5:42/km | 308 of 949 | |||
1 Mile 1.610m | 9:13 | 5:43/km | 298 of 945 | |||
Deci Marathon 4.200m | 25:47 | 6:08/km | 559 of 929 | |||
5K 5.000m | 31:08 | 6:14/km | 587 of 899 | |||
5 Mile 8.050m | 51:55 | 6:27/km | 493 of 641 | |||
10K 10.000m | 1:04:38 | 6:28/km | 415 of 536 | |||
Quarter Marathon 10.550m | 1:07:56 | 6:26/km | 291 of 402 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 5:42 | 5:42/km | 5:42 | 5:42/km |
2K | 2.000m | 11:39 | 5:50/km | 5:57 | 5:57/km |
3K | 3.000m | 17:49 | 5:56/km | 6:10 | 6:10/km |
4K | 4.000m | 24:28 | 6:07/km | 6:39 | 6:39/km |
5K | 5.000m | 31:08 | 6:14/km | 6:40 | 6:40/km |
6K | 6.000m | 37:59 | 6:20/km | 6:51 | 6:51/km |
7K | 7.000m | 44:56 | 6:25/km | 6:57 | 6:57/km |
8K | 8.000m | 51:35 | 6:27/km | 6:39 | 6:39/km |
9K | 9.000m | 58:21 | 6:29/km | 6:46 | 6:46/km |
10K | 10.000m | 1:04:38 | 6:28/km | 6:17 | 6:17/km |
11K | 11.000m | 1:10:57 | 6:27/km | 6:19 | 6:19/km |
12K | 12.000m | 1:18:11 | 6:31/km | 7:14 | 7:14/km |
12.883m | 1:24:17 | 6:33/km | 6:06 | 6:54/km |
Pace
Average pace for fastest three 12K activities are shown for comparison.
Heart Rate
Minimum: 98 bpm
Average: 154 bpm
Maximum: 181 bpm
Cadence
Elevation / Altitude
Minimum: -34m
Average: -4m
Maximum: 26m