Rob Kaper's Training Run in Rotterdam

Night Run

De bedoeling was heel rustig aan te doen, zeker met gisteren in de benen, maar dat is niet echt gelukt. Net onder de zes/km en dan wil je dat eigenlijk zo houden... ook met zware tegenwind op de Maasboulevard waardoor het uiteindelijk toch een beetje afzien was.

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Details

Distance Recorded (GPS)		9.149m
Time (Watch)		53:54
Pace		5:53/km
Shoe		Nike Pegasus 36 Pink

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Scattered clouds		Scattered clouds
Temperature		6.0 ℃		6.0 ℃
Feels like		1.0 ℃		1.5 ℃
Wind			W 9.8 km/h		W 8.2 km/h
Humidity		74%		72%
Pressure		1015 hPa		1017 hPa
Dew point		1.8 ℃		1.4 ℃
Cloudiness		40%		40%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

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

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:55		5:55/km		514 of 996
1 Mile 1.610m		9:23		5:50/km		399 of 991
Deci Marathon 4.200m		24:38		5:52/km		374 of 975
5K 5.000m		29:05		5:49/km		331 of 944
5 Mile 8.050m		47:25		5:53/km		239 of 672

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:55	5:55/km	5:55	5:55/km
2K	2.000m	11:44	5:52/km	5:49	5:49/km
3K	3.000m	17:35	5:52/km	5:51	5:51/km
4K	4.000m	23:28	5:52/km	5:53	5:53/km
5K	5.000m	29:05	5:49/km	5:37	5:37/km
6K	6.000m	34:52	5:49/km	5:47	5:47/km
7K	7.000m	41:09	5:53/km	6:17	6:17/km
8K	8.000m	47:08	5:54/km	5:59	5:59/km
9K	9.000m	53:12	5:55/km	6:04	6:04/km
	9.149m	53:54	5:53/km	0:42	4:42/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: 107 bpm

Average: 151 bpm

Maximum: 174 bpm

Cadence

Elevation / Altitude

Minimum: -22m

Average: 4m

Maximum: 33m