Rob Kaper's Training Run in Rotterdam

Medium run

Had eigenlijk tien minuutjes langer gemoeten maar ik vond het wel best zo.

Warmup: 10 minutes in zones 1-2.
Work: 60 minutes in zone 3.
Cooldown: 5 minutes in zones 1-2.

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Details

Distance Recorded (GPS)		10.433m
Time (Watch)		1:03:47
Pace		6:07/km
Shoe		Nike Pegasus Turbo 2

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Clear sky		Clear sky
Temperature		2.1 ℃		1.8 ℃
Feels like		-0.7 ℃		-0.9 ℃
Wind			E 2.6 km/h		E 2.6 km/h
Humidity		91%		91%
Pressure		1005 hPa		1005 hPa
Dew point		0.8 ℃		0.5 ℃
Cloudiness		0%		0%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Struisenburg
• De Esch
• Kralingen-Oost
• Kralingse Bos
• Kralingen-West
• Oud-Crooswijk
• Rubroek

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:41		5:41/km		310 of 996
1 Mile 1.610m		9:11		5:42/km		303 of 991
Deci Marathon 4.200m		24:56		5:56/km		434 of 975
5K 5.000m		29:24		5:53/km		369 of 944
5 Mile 8.050m		48:30		6:01/km		310 of 672
10K 10.000m		1:01:11		6:07/km		291 of 564

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:41	5:41/km	5:41	5:41/km
2K	2.000m	11:27	5:44/km	5:46	5:46/km
3K	3.000m	17:32	5:51/km	6:05	6:05/km
4K	4.000m	23:40	5:55/km	6:08	6:08/km
5K	5.000m	29:24	5:53/km	5:44	5:44/km
6K	6.000m	35:48	5:58/km	6:24	6:24/km
7K	7.000m	41:54	5:59/km	6:06	6:06/km
8K	8.000m	48:11	6:01/km	6:17	6:17/km
9K	9.000m	54:28	6:03/km	6:17	6:17/km
10K	10.000m	1:01:11	6:07/km	6:43	6:43/km
	10.433m	1:03:47	6:07/km	2:36	6:00/km

Pace

• Training Run in Rotterdam (split pace)
• Training Run in Rotterdam (average pace)
• Ronde van West 2021 (16 Oct 2021)
• Lelieloop 2023 (29 May 2023)
• Oosterscheldeloop 2024 (30 Mar 2024)

Average pace for fastest three 10K activities are shown for comparison.

Heart Rate

Minimum: 92 bpm

Average: 141 bpm

Maximum: 172 bpm

Cadence

Elevation / Altitude

Minimum: -16m

Average: 3m

Maximum: 33m