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. Maar dan net eventjes tien minuutjes langer in cool-down tempo om thuis te eindigen - en de 10k vol te maken.

• Likes
• Comment

Details

Distance Recorded (GPS)		10.039m
Time (Watch)		1:11:56
Pace		7:10/km
Shoe		ASICS Gel-Pulse 10

Badges Earned

Runnerdam

Run with Pride

Weather

		Start		Finish
Description			Clear sky		Clear sky
Temperature		22.3 ℃		19.0 ℃
Feels like		22.4 ℃		18.9 ℃
Wind			NE 2.8 km/h		NE 3.1 km/h
Humidity		69%		76%
Pressure		1023 hPa		1023 hPa
Dew point		16.4 ℃		14.7 ℃
Cloudiness		0%		0%

Route

+–

⇧

i

⤢

Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Dijkzigt
• Nieuwe Werk
• Charlois
• Feijenoord
• Tweebosbuurt

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		6:58		6:58/km		937 of 996
1 Mile 1.610m		11:20		7:02/km		947 of 991
Deci Marathon 4.200m		29:52		7:07/km		927 of 975
5K 5.000m		34:59		7:00/km		891 of 944
5 Mile 8.050m		55:32		6:54/km		613 of 672
10K 10.000m		1:11:31		7:09/km		522 of 564

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	6:58	6:58/km	6:58	6:58/km
2K	2.000m	13:43	6:52/km	6:45	6:45/km
3K	3.000m	19:57	6:39/km	6:14	6:14/km
4K	4.000m	28:28	7:07/km	8:31	8:31/km
5K	5.000m	34:59	7:00/km	6:31	6:31/km
6K	6.000m	41:26	6:54/km	6:27	6:27/km
7K	7.000m	48:26	6:55/km	7:00	7:00/km
8K	8.000m	55:11	6:54/km	6:45	6:45/km
9K	9.000m	1:03:12	7:01/km	8:01	8:01/km
10K	10.000m	1:11:31	7:09/km	8:19	8:19/km
	10.039m	1:11:56	7:10/km	0:25	10:41/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 10K activities are shown for comparison.

Heart Rate

Minimum: 75 bpm

Average: 140 bpm

Maximum: 155 bpm

Cadence

Elevation / Altitude

Minimum: -19m

Average: 6m

Maximum: 33m