Rob Kaper's Training Run in Rotterdam
Tuesday 21 May 2019, 22:18 Rotterdam, NL
Polar training target: Medium run
Warm-up: 10 minutes in zones 1-2.
Work: 40 minutes in zone 3.
Cool-down: 5 minutes in zones 1-2.
Redelijk aan de zones gehouden dus heel rustig aan gedaan, zo traag als dit was ik voor het laatst ongetraind in 2018. M.u.v. de 100m sprint op de Boompjeskade, die kon ik niet laten.
Details
Distance Recorded (GPS) | 7.512m | |
Time (Watch) | 55:09 | |
Pace | 7:20/km | |
Shoe | ASICS Gel-Pulse 10 | |
Strava | 2386452697 |
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Overcast clouds | Overcast clouds | |||
Temperature | 11.0 ℃ | 10.9 ℃ | |||
Feels like | 10.4 ℃ | 10.3 ℃ | |||
Wind | NW 2.6 km/h | NW 2.1 km/h | |||
Humidity | 86% | 86% | |||
Pressure | 1018 hPa | 1018 hPa | |||
Dew point | 8.8 ℃ | 8.6 ℃ | |||
Cloudiness | 100% | 100% |
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 7:18 | 7:18/km | 828 of 855 | |||
1 Mile 1.610m | 11:26 | 7:06/km | 820 of 850 | |||
Deci Marathon 4.200m | 29:53 | 7:07/km | 799 of 835 | |||
5K 5.000m | 35:47 | 7:09/km | 784 of 808 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 7:18 | 7:18/km | 7:18 | 7:18/km |
2K | 2.000m | 14:05 | 7:03/km | 6:47 | 6:47/km |
3K | 3.000m | 21:08 | 7:03/km | 7:03 | 7:03/km |
4K | 4.000m | 28:29 | 7:07/km | 7:21 | 7:21/km |
5K | 5.000m | 35:47 | 7:09/km | 7:18 | 7:18/km |
6K | 6.000m | 43:10 | 7:12/km | 7:23 | 7:23/km |
7K | 7.000m | 50:25 | 7:12/km | 7:15 | 7:15/km |
7.512m | 55:09 | 7:20/km | 4:44 | 9:15/km |
Pace
Average pace for fastest three 7K activities are shown for comparison.
Heart Rate
Minimum: 96 bpm
Average: 143 bpm
Maximum: 174 bpm
Cadence
Elevation / Altitude
Minimum: -2m
Average: 14m
Maximum: 45m