Rob Kaper's Training Run in Rotterdam
Saturday 14 September 2019, 09:29 Rotterdam, NL
Polar training target: Medium run
Niet volgemaakt, maar was ook niet echt de verwachting. Wilde gewoon een rustig rondje kilometers opbouwen. Knie niet honderd maar komt wel goed.
Warm-up: 10 minutes in zones 1-2.
Work: 30 minutes in zone 2.
Work: 30 minutes in zone 4.
Cool-down: 5 minutes in zones 1-2.
Details
Distance Recorded (GPS) | 8.691m | |
Time (Watch) | 53:49 | |
Pace | 6:12/km | |
Shoe | Nike Pegasus 36 |
Badges Earned
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Clear sky | Clear sky | |||
Temperature | 13.7 ℃ | 15.8 ℃ | |||
Feels like | 13.2 ℃ | 15.3 ℃ | |||
Wind | E 1.5 km/h | E 2.6 km/h | |||
Humidity | 80% | 72% | |||
Pressure | 1034 hPa | 1034 hPa | |||
Dew point | 10.3 ℃ | 10.8 ℃ | |||
Cloudiness | 0% | 0% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
- Kralingse Veer
- Kralingen-West
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 5:45 | 5:45/km | 351 of 949 | |||
1 Mile 1.610m | 9:23 | 5:50/km | 378 of 945 | |||
Deci Marathon 4.200m | 24:51 | 5:55/km | 401 of 929 | |||
5K 5.000m | 29:57 | 5:59/km | 442 of 899 | |||
5 Mile 8.050m | 49:19 | 6:08/km | 350 of 641 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 5:45 | 5:45/km | 5:45 | 5:45/km |
2K | 2.000m | 11:43 | 5:52/km | 5:58 | 5:58/km |
3K | 3.000m | 17:39 | 5:53/km | 5:56 | 5:56/km |
4K | 4.000m | 23:40 | 5:55/km | 6:01 | 6:01/km |
5K | 5.000m | 29:57 | 5:59/km | 6:17 | 6:17/km |
6K | 6.000m | 36:11 | 6:02/km | 6:14 | 6:14/km |
7K | 7.000m | 42:39 | 6:06/km | 6:28 | 6:28/km |
8K | 8.000m | 49:02 | 6:08/km | 6:23 | 6:23/km |
8.691m | 53:49 | 6:12/km | 4:47 | 6:55/km |
Pace
Average pace for fastest three 8K activities are shown for comparison.
Heart Rate
Minimum: 94 bpm
Average: 156 bpm
Maximum: 172 bpm
Cadence
Elevation / Altitude
Minimum: -15m
Average: 4m
Maximum: 54m