Rob Kaper's Training Run in Rotterdam

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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.

Redelijk aan de zones gehouden dus heel rustig aan gedaan, zo traag als dit was ik voor het laatst ongetraind in 2018. M.u.v. de 100m sprint op de Boompjeskade, die kon ik niet laten.

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Details

Distance Recorded (GPS)		7.512m
Time (Watch)		55:09
Pace		7:20/km
Shoe		ASICS Gel-Pulse 10
Performance		0.94

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Overcast clouds		Overcast clouds
Temperature		11.0 ℃		10.9 ℃
Feels like		10.4 ℃		10.3 ℃
Wind			NW 2.6 km/h		NW 2.1 km/h
Humidity		86%		86%
Pressure		1018 hPa		1018 hPa
Dew point		8.8 ℃		8.6 ℃
Cloudiness		100%		100%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Centrum
• Nieuwe Werk
• Feijenoord

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		7:18		7:18/km		1108 of 1151
1 Mile 1.610m		11:26		7:06/km		1100 of 1146
Deci Marathon 4.200m		29:53		7:07/km		1068 of 1118
5K 5.000m		35:47		7:09/km		1035 of 1078

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	7:18	7:18/km	7:18	7:18/km
2K	2.000m	14:05	7:03/km	6:47	6:47/km
3K	3.000m	21:08	7:03/km	7:03	7:03/km
4K	4.000m	28:29	7:07/km	7:21	7:21/km
5K	5.000m	35:47	7:09/km	7:18	7:18/km
6K	6.000m	43:10	7:12/km	7:23	7:23/km
7K	7.000m	50:25	7:12/km	7:15	7:15/km
	7.512m	55:09	7:20/km	4:44	9:15/km

Pace

Average pace for fastest three 7K activities are shown for comparison.

Heart Rate

Minimum: 96 bpm

Average: 143 bpm

Maximum: 174 bpm

Cadence

Elevation / Altitude

Minimum: -2m

Average: 14m

Maximum: 45m