Rob Kaper's Training (Recovery Run) in Rotterdam

W14D1 - Recovery

Rustig aan en dat moest ook wel want laffe benen, paar pijntjes, werkelijk IEDER stoplicht rood. Strava liegt de boel weer mooi bij elkaar maar was gewoon 6:18/km. Wat verder helemaal niet erg is na 30k.

Eindhoven T-6 days. Rotterdam T-20 days.

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Details

Distance Recorded (GPS)		8.381m
Time (Watch)		52:46
Pace		6:18/km
Shoe		Saucony Endorpin Shift Neon

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Few clouds		Few clouds
Temperature		15.0 ℃		14.6 ℃
Feels like		14.5 ℃		14.1 ℃
Wind			S 5.1 km/h		S 4.6 km/h
Humidity		76%		78%
Pressure		1013 hPa		1013 hPa
Dew point		10.8 ℃		10.8 ℃
Cloudiness		19%		19%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Cool
• Centrum
• Dijkzigt
• Delfshaven
• CS-Kwartier
• Rubroek

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		6:54		6:54/km		932 of 996
1 Mile 1.610m		10:37		6:36/km		897 of 991
Deci Marathon 4.200m		27:23		6:31/km		824 of 975
5K 5.000m		32:07		6:25/km		755 of 944
5 Mile 8.050m		50:45		6:18/km		451 of 672

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	6:54	6:54/km	6:54	6:54/km
2K	2.000m	13:39	6:50/km	6:45	6:45/km
3K	3.000m	19:54	6:38/km	6:15	6:15/km
4K	4.000m	26:14	6:34/km	6:20	6:20/km
5K	5.000m	32:07	6:25/km	5:53	5:53/km
6K	6.000m	38:26	6:24/km	6:19	6:19/km
7K	7.000m	44:44	6:23/km	6:18	6:18/km
8K	8.000m	50:30	6:19/km	5:46	5:46/km
	8.381m	52:46	6:18/km	2:16	5:57/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: 82 bpm

Average: 134 bpm

Maximum: 150 bpm

Cadence

Elevation / Altitude

Minimum: 4m

Average: 9m

Maximum: 16m