Rob Kaper's Training Run in Rotterdam

Training target: Medium run

Wegens omstandigheden wat later dan eigenlijk de bedoeling...😂

Let niet op het tempo, zone 2 vasthouden lukt me welliswaar nog niet maar verder wel extreem rustig aan gedaan.

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

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Details

Distance Recorded (GPS)		9.615m
Time (Watch)		1:04:48
Pace		6:44/km
Shoe		Nike Pegasus 36

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Light intensity drizzle		Light rain
Temperature		9.0 ℃		9.0 ℃
Feels like		6.1 ℃		6.1 ℃
Wind			SW 5.7 km/h		SW 5.7 km/h
Humidity		92%		92%
Pressure		1008 hPa		1008 hPa
Dew point		7.8 ℃		7.8 ℃
Cloudiness		20%		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		6:07		6:07/km		688 of 996
1 Mile 1.610m		9:53		6:08/km		656 of 991
Deci Marathon 4.200m		26:36		6:20/km		714 of 975
5K 5.000m		32:12		6:26/km		762 of 944
5 Mile 8.050m		54:08		6:43/km		588 of 672

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	6:07	6:07/km	6:07	6:07/km
2K	2.000m	12:14	6:07/km	6:07	6:07/km
3K	3.000m	18:31	6:10/km	6:17	6:17/km
4K	4.000m	25:18	6:20/km	6:47	6:47/km
5K	5.000m	32:12	6:26/km	6:54	6:54/km
6K	6.000m	39:19	6:33/km	7:07	7:07/km
7K	7.000m	46:24	6:38/km	7:05	7:05/km
8K	8.000m	53:45	6:43/km	7:21	7:21/km
9K	9.000m	1:00:44	6:45/km	6:59	6:59/km
	9.615m	1:04:48	6:44/km	4:04	6:37/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 9K activities are shown for comparison.

Heart Rate

Minimum: 96 bpm

Average: 147 bpm

Maximum: 180 bpm

Cadence

Elevation / Altitude

Minimum: -25m

Average: 1m

Maximum: 47m