Rob Kaper's Training (Recovery Run) in Rotterdam

W11D4 - Recovery

Lang geleden dat ik zo laat in de avond liep, wat is het toch heerlijk fris in het donker.

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Details

Distance Recorded (GPS)		7.672m
Time (Watch)		46:01
Pace		6:00/km
Shoe		Saucony Endorpin Shift Neon

Badges Earned

Runnerdam

Run around the Clock

Weather

		Start		Finish
Description			Mist		Scattered clouds
Temperature		14.2 ℃		13.8 ℃
Feels like		14.0 ℃		13.6 ℃
Wind			N 0.0 km/h		N 1.5 km/h
Humidity		91%		91%
Pressure		1018 hPa		1018 hPa
Dew point		12.7 ℃		12.4 ℃
Cloudiness		39%		49%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Struisenburg
• Kralingen-West
• Kralingen-Oost
• De Esch

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:58		5:58/km		565 of 996
1 Mile 1.610m		9:41		6:01/km		563 of 991
Deci Marathon 4.200m		25:33		6:05/km		556 of 975
5K 5.000m		29:49		5:58/km		446 of 944

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:58	5:58/km	5:58	5:58/km
2K	2.000m	12:08	6:04/km	6:10	6:10/km
3K	3.000m	18:19	6:06/km	6:11	6:11/km
4K	4.000m	24:18	6:05/km	5:59	5:59/km
5K	5.000m	29:49	5:58/km	5:31	5:31/km
6K	6.000m	35:57	6:00/km	6:08	6:08/km
7K	7.000m	42:17	6:02/km	6:20	6:20/km
	7.672m	46:01	6:00/km	3:44	5:33/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 7K activities are shown for comparison.

Heart Rate

Minimum: 74 bpm

Average: 142 bpm

Maximum: 167 bpm

Cadence

Elevation / Altitude

Minimum: 0m

Average: 2m

Maximum: 8m