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.

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Details

Distance Recorded (GPS)		8.063m
Time (Watch)		55:04
Pace		6:50/km
Shoe		ASICS Gel-Pulse 10

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Scattered clouds		Scattered clouds
Temperature		16.3 ℃		15.2 ℃
Feels like		15.9 ℃		14.8 ℃
Wind			W 2.9 km/h		W 2.7 km/h
Humidity		75%		78%
Pressure		1015 hPa		1015 hPa
Dew point		11.8 ℃		11.4 ℃
Cloudiness		38%		36%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Centrum
• Nieuwe Werk
• Feijenoord
• Wilhelminapier

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		7:03		7:03/km		946 of 996
1 Mile 1.610m		11:10		6:56/km		936 of 991
Deci Marathon 4.200m		27:49		6:37/km		856 of 975
5K 5.000m		33:15		6:39/km		836 of 944
5 Mile 8.050m		54:57		6:50/km		607 of 672

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	7:03	7:03/km	7:03	7:03/km
2K	2.000m	13:32	6:46/km	6:29	6:29/km
3K	3.000m	19:56	6:39/km	6:24	6:24/km
4K	4.000m	26:31	6:38/km	6:35	6:35/km
5K	5.000m	33:15	6:39/km	6:44	6:44/km
6K	6.000m	40:19	6:43/km	7:04	7:04/km
7K	7.000m	47:02	6:43/km	6:43	6:43/km
8K	8.000m	54:28	6:49/km	7:26	7:26/km
	8.063m	55:04	6:50/km	0:36	9:31/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: 85 bpm

Average: 144 bpm

Maximum: 165 bpm

Cadence

Elevation / Altitude

Minimum: -18m

Average: 2m

Maximum: 17m