Rob Kaper's Training Run in Rotterdam

Polar training target: Medium run

Warm-up: 10 minutes in zones 1-2.
Work: 45 minutes in zone 3.
Cool-down: 5 minutes in zones 1-2.

Herstelloopje dus drie kwartier naar je hartslag luisteren in plaats van het stemmetje wat roept "dat kan best harder". Daarom ook maar de krongelpaadjes en vlonders genomen in plaats van het strakke rondje.

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Details

Distance Recorded (GPS)		8.794m
Time (Watch)		1:00:53
Pace		6:55/km
Shoe		ASICS Gel-Pulse 10

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Clear sky		Clear sky
Temperature		17.6 ℃		16.6 ℃
Feels like		16.7 ℃		15.8 ℃
Wind			NW 1.0 km/h		NW 1.0 km/h
Humidity		52%		56%
Pressure		1014 hPa		1014 hPa
Dew point		7.6 ℃		7.8 ℃
Cloudiness		0%		0%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

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

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		6:37		6:37/km		895 of 996
1 Mile 1.610m		10:59		6:49/km		924 of 991
Deci Marathon 4.200m		27:47		6:37/km		850 of 975
5K 5.000m		33:04		6:37/km		823 of 944
5 Mile 8.050m		54:34		6:47/km		599 of 672

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	6:37	6:37/km	6:37	6:37/km
2K	2.000m	13:32	6:46/km	6:55	6:55/km
3K	3.000m	19:46	6:35/km	6:14	6:14/km
4K	4.000m	26:23	6:36/km	6:37	6:37/km
5K	5.000m	33:04	6:37/km	6:41	6:41/km
6K	6.000m	40:04	6:41/km	7:00	7:00/km
7K	7.000m	46:57	6:42/km	6:53	6:53/km
8K	8.000m	54:12	6:47/km	7:15	7:15/km
	8.794m	1:00:53	6:55/km	6:41	8:25/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 8K activities are shown for comparison.

Heart Rate

Minimum: 81 bpm

Average: 141 bpm

Maximum: 154 bpm

Cadence

Elevation / Altitude

Minimum: -24m

Average: 0m

Maximum: 21m