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
Runnerdam
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 | 305 of 945 | |||
| 1 Mile 1.610m | 9:13 | 5:43/km | 295 of 941 | |||
| Deci Marathon 4.200m | 25:47 | 6:08/km | 556 of 925 | |||
| 5K 5.000m | 31:08 | 6:14/km | 584 of 895 | |||
| 5 Mile 8.050m | 51:55 | 6:27/km | 490 of 638 | |||
| 10K 10.000m | 1:04:38 | 6:28/km | 412 of 533 | |||
| Quarter Marathon 10.550m | 1:07:56 | 6:26/km | 290 of 401 | |||
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