Rob Kaper's Training Run in Rotterdam

Interval

Terug van de picknick. Ging wel iets sneller dan heen in de middaghitte (al vind Strava van niet maar Strava is stom want die denkt dat als je uitrust bij een stoplicht dat de tijd stilstaat), maar blijft allemaal mondjesmaat. Maar dat komt wel weer terug.

Warmup: 16 minutes in zones 1-3.
Work: 3 x (6 minutes in zones 4-5 + 2 minutes in zone 3)
Cooldown: 5 minutes in zones 1-2.

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Details

Distance Recorded (GPS)		7.118m
Time (Watch)		47:27
Pace		6:40/km
Shoe		Nike Pegasus 36 Pink

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Few clouds		Clear sky
Temperature		21.1 ℃		20.5 ℃
Feels like		20.1 ℃		19.5 ℃
Wind			N 0.9 km/h		N 1.2 km/h
Humidity		30%		33%
Pressure		1021 hPa		1021 hPa
Dew point		2.9 ℃		3.7 ℃
Cloudiness		15%		4%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Charlois
• Feijenoord
• Wilhelminapier
• Nieuwe Werk
• Stadsdriehoek

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		6:18		6:18/km		801 of 996
1 Mile 1.610m		10:13		6:21/km		803 of 991
Deci Marathon 4.200m		27:11		6:28/km		805 of 975
5K 5.000m		31:58		6:24/km		737 of 944

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	6:18	6:18/km	6:18	6:18/km
2K	2.000m	12:46	6:23/km	6:28	6:28/km
3K	3.000m	19:20	6:27/km	6:34	6:34/km
4K	4.000m	25:41	6:25/km	6:21	6:21/km
5K	5.000m	31:58	6:24/km	6:17	6:17/km
6K	6.000m	39:10	6:32/km	7:12	7:12/km
7K	7.000m	46:37	6:40/km	7:27	7:27/km
	7.118m	47:27	6:40/km	0:50	7:04/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 7K activities are shown for comparison.

Heart Rate

Minimum: 109 bpm

Average: 173 bpm

Maximum: 186 bpm

Cadence

Elevation / Altitude

Minimum: 0m

Average: 12m

Maximum: 38m