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
Strava2662337017

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 hPa1020 hPa
Dew point15.1 ℃14.3 ℃
Cloudiness0%20%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

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

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
5:425:42/km265 of 828
1 Mile
1.610m
9:135:43/km255 of 823
Deci Marathon
4.200m
25:476:08/km481 of 808
5K
5.000m
31:086:14/km507 of 783
5 Mile
8.050m
51:556:27/km428 of 561
10K
10.000m
1:04:386:28/km357 of 467
Quarter Marathon
10.550m
1:07:566:26/km254 of 355

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

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

Heart Rate

Average: 154 bpm
Maximum: 181 bpm
Minimum: 98 bpm

Cadence

Altitude