Rob Kaper's Training Run in Rotterdam
Friday 28 June 2019, 21:26, International LGBT + Pride Day Rotterdam, NL
Polar training target: Medium run
Warm-up: 10 minutes in zones 1-2.
Work: 45 minutes in zone 3.
Cool-down: 5 minutes in zones 1-2.
Herstelloopje. Maar dan net eventjes tien minuutjes langer in cool-down tempo om thuis te eindigen - en de 10k vol te maken.
Details
| Distance Recorded (GPS) | 10.039m | |
| Time (Watch) | 1:11:56 | |
| Pace | 7:10/km | |
| Shoe | ASICS Gel-Pulse 10 | |
| Strava | 2488134696 |
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Clear sky | Clear sky | |||
| Temperature | 21.1 ℃ | 19.0 ℃ | |||
| Feels like | 21.1 ℃ | 18.9 ℃ | |||
| Wind | NE 3.1 km/h | NE 3.1 km/h | |||
| Humidity | 70% | 76% | |||
| Pressure | 1023 hPa | 1022 hPa | |||
| Dew point | 15.4 ℃ | 14.7 ℃ | |||
| Cloudiness | 0% | 0% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Cool
- Dijkzigt
- Nieuwe Werk
- Charlois
- Feijenoord
- Tweebosbuurt
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:58 | 6:58/km | 803 of 851 | |||
| 1 Mile 1.610m | 11:20 | 7:02/km | 813 of 846 | |||
| Deci Marathon 4.200m | 29:52 | 7:07/km | 794 of 831 | |||
| 5K 5.000m | 34:59 | 7:00/km | 766 of 804 | |||
| 5 Mile 8.050m | 55:32 | 6:54/km | 530 of 576 | |||
| 10K 10.000m | 1:11:31 | 7:09/km | 447 of 480 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:58 | 6:58/km | 6:58 | 6:58/km |
| 2K | 2.000m | 13:43 | 6:52/km | 6:45 | 6:45/km |
| 3K | 3.000m | 19:57 | 6:39/km | 6:14 | 6:14/km |
| 4K | 4.000m | 28:28 | 7:07/km | 8:31 | 8:31/km |
| 5K | 5.000m | 34:59 | 7:00/km | 6:31 | 6:31/km |
| 6K | 6.000m | 41:26 | 6:54/km | 6:27 | 6:27/km |
| 7K | 7.000m | 48:26 | 6:55/km | 7:00 | 7:00/km |
| 8K | 8.000m | 55:11 | 6:54/km | 6:45 | 6:45/km |
| 9K | 9.000m | 1:03:12 | 7:01/km | 8:01 | 8:01/km |
| 10K | 10.000m | 1:11:31 | 7:09/km | 8:19 | 8:19/km |
| 10.039m | 1:11:56 | 7:10/km | 0:25 | 10:41/km |
Pace
Average pace for fastest three 10K activities are shown for comparison.
Heart Rate
Minimum: 75 bpm
Average: 140 bpm
Maximum: 155 bpm
Cadence
Elevation / Altitude
Minimum: -19m
Average: 6m
Maximum: 33m