Rob Kaper's Training (Long Run) in Rotterdam
Sunday 27 October 2019, 21:51 Rotterdam, NL
Long Run
Had eigenlijk iets rustiger aan gemoeten, maar verder zeker niet ontevreden: 17km zonder kniepijn op ongeveer mijn HM tempo en dat zonder écht mijn best te doen. (Tien graden loopt lekkerder dan 24, dat ook.)
Warmup: 10 minutes in zones 1-2.
Work: 100 minutes in zone 2.
Cooldown: 5 minutes in zones 1-2.
Details
| Distance Recorded (GPS) | 17.036m | |
| Time (Watch) | 1:46:34 | |
| Pace | 6:15/km | |
| Shoe | Nike Pegasus 36 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Few clouds | Clear sky | |||
| Temperature | 7.1 ℃ | 7.5 ℃ | |||
| Feels like | 5.3 ℃ | 5.8 ℃ | |||
| Wind | W 2.6 km/h | W 2.6 km/h | |||
| Humidity | 84% | 82% | |||
| Pressure | 1023 hPa | 1023 hPa | |||
| Dew point | 4.6 ℃ | 4.6 ℃ | |||
| Cloudiness | 20% | 0% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
- Kralingse Veer
- IJsselmonde
- Zomerland
- Sportdorp
- De Veranda
- Feijenoord
- Wilhelminapier
- Nieuwe Werk
- Dijkzigt
- Centrum
Capelle aan den IJssel
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:18 | 6:18/km | 768 of 960 | |||
| 1 Mile 1.610m | 10:10 | 6:19/km | 754 of 955 | |||
| Deci Marathon 4.200m | 26:21 | 6:16/km | 652 of 940 | |||
| 5K 5.000m | 31:16 | 6:15/km | 617 of 910 | |||
| 5 Mile 8.050m | 50:17 | 6:15/km | 404 of 646 | |||
| 10K 10.000m | 1:02:36 | 6:16/km | 340 of 542 | |||
| Quarter Marathon 10.550m | 1:06:00 | 6:15/km | 231 of 405 | |||
| 15K 15.000m | 1:33:26 | 6:14/km | 139 of 270 | |||
| 10 Mile 16.100m | 1:40:30 | 6:15/km | 110 of 221 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:18 | 6:18/km | 6:18 | 6:18/km |
| 2K | 2.000m | 12:41 | 6:21/km | 6:23 | 6:23/km |
| 3K | 3.000m | 19:01 | 6:20/km | 6:20 | 6:20/km |
| 4K | 4.000m | 25:04 | 6:16/km | 6:03 | 6:03/km |
| 5K | 5.000m | 31:16 | 6:15/km | 6:12 | 6:12/km |
| 6K | 6.000m | 37:18 | 6:13/km | 6:02 | 6:02/km |
| 7K | 7.000m | 43:25 | 6:12/km | 6:07 | 6:07/km |
| 8K | 8.000m | 50:00 | 6:15/km | 6:35 | 6:35/km |
| 9K | 9.000m | 56:28 | 6:16/km | 6:28 | 6:28/km |
| 10K | 10.000m | 1:02:36 | 6:16/km | 6:08 | 6:08/km |
| 11K | 11.000m | 1:08:43 | 6:15/km | 6:07 | 6:07/km |
| 12K | 12.000m | 1:14:54 | 6:15/km | 6:11 | 6:11/km |
| 13K | 13.000m | 1:21:32 | 6:16/km | 6:38 | 6:38/km |
| 14K | 14.000m | 1:27:29 | 6:15/km | 5:57 | 5:57/km |
| 15K | 15.000m | 1:33:26 | 6:14/km | 5:57 | 5:57/km |
| 16K | 16.000m | 1:39:51 | 6:14/km | 6:25 | 6:25/km |
| 17K | 17.000m | 1:46:21 | 6:15/km | 6:30 | 6:30/km |
| 17.036m | 1:46:34 | 6:15/km | 0:13 | 6:01/km |
Pace
Average pace for fastest three 17K activities are shown for comparison.
Heart Rate
Minimum: 84 bpm
Average: 159 bpm
Maximum: 176 bpm
Cadence
Elevation / Altitude
Minimum: -13m
Average: 7m
Maximum: 42m