Rob Kaper's Training Run in Rotterdam

Polar training target: Medium run

Warm-up: 10 minutes in zones 1-2.
Work: 40 minutes in zone 3.
Cool-down: 5 minutes in zones 1-2.

Behalve dan dat ik niet rustig aan kan doen en de cooldown heb uitgesteld omdat ik op schema zat voor een 10km PR.

• Likes
• Comment

Details

Distance Recorded (GPS)		10.475m
Time (Watch)		1:06:55
Pace		6:23/km
Shoe		ASICS Gel-Pulse 10

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Few clouds		Clear sky
Temperature		15.2 ℃		13.4 ℃
Feels like		14.0 ℃		12.2 ℃
Wind			NE 6.2 km/h		NE 5.0 km/h
Humidity		48%		55%
Pressure		1031 hPa		1030 hPa
Dew point		4.3 ℃		4.6 ℃
Cloudiness		18%		0%

Route

+–

⇧

i

⤢

Cities, Municipalities & Boroughs Visited

Rotterdam

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

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		6:51		6:51/km		928 of 996
1 Mile 1.610m		10:36		6:35/km		894 of 991
Deci Marathon 4.200m		26:07		6:13/km		635 of 975
5K 5.000m		31:14		6:15/km		636 of 944
5 Mile 8.050m		50:39		6:18/km		445 of 672
10K 10.000m		1:03:38		6:22/km		401 of 564

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	6:51	6:51/km	6:51	6:51/km
2K	2.000m	12:56	6:28/km	6:05	6:05/km
3K	3.000m	18:55	6:18/km	5:59	5:59/km
4K	4.000m	24:51	6:13/km	5:56	5:56/km
5K	5.000m	31:14	6:15/km	6:23	6:23/km
6K	6.000m	37:23	6:14/km	6:09	6:09/km
7K	7.000m	43:38	6:14/km	6:15	6:15/km
8K	8.000m	50:14	6:17/km	6:36	6:36/km
9K	9.000m	57:00	6:20/km	6:46	6:46/km
10K	10.000m	1:03:38	6:22/km	6:38	6:38/km
	10.475m	1:06:55	6:23/km	3:17	6:55/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 10K activities are shown for comparison.

Heart Rate

Minimum: 88 bpm

Average: 164 bpm

Maximum: 177 bpm

Cadence

Elevation / Altitude

Minimum: -7m

Average: 6m

Maximum: 65m