Rob Kaper's Training Run in Rotterdam

Training target: Medium run

25K in de benen, een pittig tacodiner in de buik en eigenlijk geen zin om de deur uit te gaan. Dus toch maar gedaan. 😜

Warmup: 10 minutes in zones 1-2.
Work: 15 minutes in zone 2.
Work: 20 minutes in zone 4.
Cooldown: 5 minutes in zones 1-2.

Details

Distance Recorded (GPS)		9.522m
Time (Watch)		56:34
Pace		5:56/km
Shoe		Nike Pegasus 36

Badges Earned

Runnerdam

Run around the Clock

Weather

		Start		Finish
Description			Clear sky		Few clouds
Temperature		6.9 ℃		7.0 ℃
Feels like		4.8 ℃		3.1 ℃
Wind			W 3.1 km/h		W 7.2 km/h
Humidity		89%		78%
Pressure		1007 hPa		1007 hPa
Dew point		5.2 ℃		3.5 ℃
Cloudiness		0%		20%

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		5:59		5:59/km		543 of 945
1 Mile 1.610m		9:34		5:57/km		480 of 941
Deci Marathon 4.200m		25:37		6:06/km		533 of 925
5K 5.000m		29:52		5:58/km		428 of 895
5 Mile 8.050m		47:18		5:53/km		216 of 638

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:59	5:59/km	5:59	5:59/km
2K	2.000m	12:03	6:02/km	6:04	6:04/km
3K	3.000m	18:22	6:07/km	6:19	6:19/km
4K	4.000m	24:25	6:06/km	6:03	6:03/km
5K	5.000m	29:52	5:58/km	5:27	5:27/km
6K	6.000m	35:24	5:54/km	5:32	5:32/km
7K	7.000m	40:57	5:51/km	5:33	5:33/km
8K	8.000m	46:59	5:52/km	6:02	6:02/km
9K	9.000m	53:13	5:55/km	6:14	6:14/km
	9.522m	56:34	5:56/km	3:21	6:25/km

Pace

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

Heart Rate

Minimum: 87 bpm

Average: 156 bpm

Maximum: 176 bpm

Cadence

Elevation / Altitude

Minimum: -22m

Average: 0m

Maximum: 41m