Rob Kaper's Training Run in Rotterdam

Training target: Medium run

Herstelloopje. Niet te hard, niet te zacht, gewoon lekker op gevoel.

Warmup: 10 minutes in zones 1-2.
Work: 20 minutes in zone 2.
Work: 25 minutes in zone 4.
Cooldown: 5 minutes in zones 1-2.

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Details

Distance Recorded (GPS)		9.327m
Time (Watch)		1:00:04
Pace		6:26/km
Shoe		Nike Pegasus 36

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Clear sky		Mist
Temperature		5.2 ℃		5.0 ℃
Feels like		3.5 ℃		2.8 ℃
Wind			S 2.1 km/h		S 2.6 km/h
Humidity		93%		92%
Pressure		1046 hPa		1046 hPa
Dew point		4.1 ℃		3.8 ℃
Cloudiness		0%		0%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Kralingen-West
• Rubroek
• Oud-Crooswijk
• Kralingse Bos
• Kralingen-Oost

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		6:22		6:22/km		882 of 1063
1 Mile 1.610m		10:09		6:18/km		833 of 1058
Deci Marathon 4.200m		27:45		6:36/km		905 of 1037
5K 5.000m		32:45		6:33/km		860 of 1003
5 Mile 8.050m		51:30		6:24/km		518 of 706

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	6:22	6:22/km	6:22	6:22/km
2K	2.000m	12:49	6:25/km	6:27	6:27/km
3K	3.000m	19:44	6:35/km	6:55	6:55/km
4K	4.000m	26:27	6:37/km	6:43	6:43/km
5K	5.000m	32:45	6:33/km	6:18	6:18/km
6K	6.000m	38:43	6:27/km	5:58	5:58/km
7K	7.000m	44:52	6:25/km	6:09	6:09/km
8K	8.000m	51:12	6:24/km	6:20	6:20/km
9K	9.000m	57:51	6:26/km	6:39	6:39/km
	9.327m	1:00:04	6:26/km	2:13	6:47/km

Pace

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

Heart Rate

Minimum: 101 bpm

Average: 154 bpm

Maximum: 168 bpm

Cadence

Elevation / Altitude

Minimum: -24m

Average: 7m

Maximum: 98m