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.

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

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

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Centrum
• Nieuwe Werk
• Feijenoord

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		7:18		7:18/km		961 of 996
1 Mile 1.610m		11:26		7:06/km		951 of 991
Deci Marathon 4.200m		29:53		7:07/km		928 of 975
5K 5.000m		35:47		7:09/km		907 of 944

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

• 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: 96 bpm

Average: 143 bpm

Maximum: 174 bpm

Cadence

Elevation / Altitude

Minimum: -2m

Average: 14m

Maximum: 45m