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
Strava		2706616382

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		Pace	Overall
1K 1.000m	5:45	5:45/km	313 of 851
1 Mile 1.610m	9:23	5:50/km	333 of 846
Deci Marathon 4.200m	24:51	5:55/km	355 of 831
5K 5.000m	29:57	5:59/km	389 of 804
5 Mile 8.050m	49:19	6:08/km	313 of 576

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