Rob Kaper's Training (Recovery Run) in Rotterdam

Recovery Run

Net iets te lang eigenlijk, na 4-5km waren de benen het wel zat - en dan vooral het weer opstarten na ieder rood stoplicht.

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Details

Distance Recorded (GPS)		8.263m
Time (Watch)		56:19
Pace		6:49/km
Shoe		Nike Pegasus 36 Pink

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Light rain		Broken clouds
Temperature		6.3 ℃		6.2 ℃
Feels like		2.3 ℃		2.3 ℃
Wind			NW 6.7 km/h		NW 6.2 km/h
Humidity		87%		87%
Pressure		1021 hPa		1021 hPa
Dew point		4.3 ℃		4.2 ℃
Cloudiness		75%		75%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Centrum
• CS-Kwartier
• Provenierswijk
• Agniesebuurt
• Blijdorp
• Bergpolder
• Liskwartier
• Oude Noorden
• Nieuw-Crooswijk
• Kralingse Bos
• Oud-Crooswijk
• Rubroek

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:51		5:51/km		455 of 996
1 Mile 1.610m		9:48		6:05/km		620 of 991
Deci Marathon 4.200m		26:30		6:19/km		701 of 975
5K 5.000m		32:28		6:30/km		786 of 944
5 Mile 8.050m		54:47		6:48/km		603 of 672

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:51	5:51/km	5:51	5:51/km
2K	2.000m	12:14	6:07/km	6:23	6:23/km
3K	3.000m	18:38	6:13/km	6:24	6:24/km
4K	4.000m	25:09	6:17/km	6:31	6:31/km
5K	5.000m	32:28	6:30/km	7:19	7:19/km
6K	6.000m	39:24	6:34/km	6:56	6:56/km
7K	7.000m	47:11	6:44/km	7:47	7:47/km
8K	8.000m	54:25	6:48/km	7:14	7:14/km
	8.263m	56:19	6:49/km	1:54	7:13/km

Pace

• Training (Recovery Run) in Rotterdam (split pace)
• Training (Recovery 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 8K activities are shown for comparison.

Heart Rate

Minimum: 91 bpm

Average: 155 bpm

Maximum: 183 bpm

Cadence

Elevation / Altitude

Minimum: 0m

Average: 5m

Maximum: 14m