Rob Kaper's Training Run in Rotterdam

Medium run

Laatste training vóór de heuvels. Hartslag wat hoog maar voor het gevoel vrij relaxed gelopen.

Warmup: 10 minutes in zones 1-2.
Work: 40 minutes in zone 3.
Cooldown: 5 minutes in zones 1-2.

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Details

Distance Recorded (GPS)		9.656m
Time (Watch)		58:10
Pace		6:01/km
Shoe		Nike Pegasus 36

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Overcast clouds		Overcast clouds
Temperature		5.2 ℃		5.7 ℃
Feels like		3.5 ℃		4.0 ℃
Wind			E 2.1 km/h		E 2.1 km/h
Humidity		88%		87%
Pressure		1003 hPa		1004 hPa
Dew point		3.4 ℃		3.7 ℃
Cloudiness		100%		100%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Struisenburg
• De Esch
• Kralingen-Oost
• Kralingse Veer

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:44		5:44/km		369 of 1063
1 Mile 1.610m		9:24		5:50/km		428 of 1058
Deci Marathon 4.200m		24:52		5:55/km		444 of 1037
5K 5.000m		29:43		5:57/km		442 of 1003
5 Mile 8.050m		48:25		6:01/km		316 of 706

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:44	5:44/km	5:44	5:44/km
2K	2.000m	11:45	5:53/km	6:01	6:01/km
3K	3.000m	17:50	5:57/km	6:05	6:05/km
4K	4.000m	23:48	5:57/km	5:58	5:58/km
5K	5.000m	29:43	5:57/km	5:55	5:55/km
6K	6.000m	35:49	5:58/km	6:06	6:06/km
7K	7.000m	41:54	5:59/km	6:05	6:05/km
8K	8.000m	48:06	6:01/km	6:12	6:12/km
9K	9.000m	54:18	6:02/km	6:12	6:12/km
	9.656m	58:10	6:01/km	3:52	5:54/km

Pace

Average pace for fastest three 9K activities are shown for comparison.

Heart Rate

Minimum: 91 bpm

Average: 159 bpm

Maximum: 173 bpm

Cadence

Elevation / Altitude

Minimum: -21m

Average: -5m

Maximum: 30m