Rob Kaper's Training Run in London

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.

Het was lekker warm in de zon dus zone 3 schoot ik voorbij, maar ondanks zo'n 80km in de benen de laatste 48 uur ging het best ok. Leuk rondje ook, dat ga ik missen thuis.

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Details

Distance Recorded (GPS)		8.241m
Time (Watch)		1:01:03
Pace		7:24/km
Shoe		ASICS Gel-Pulse 10

Badges Earned

London CallingRunning

Weather

		Start		Finish
Description			Scattered clouds		Broken clouds
Temperature		20.5 ℃		20.6 ℃
Feels like		20.0 ℃		20.0 ℃
Wind			N 3.6 km/h		N 3.6 km/h
Humidity		51%		50%
Pressure		1025 hPa		1025 hPa
Dew point		10.1 ℃		9.8 ℃
Cloudiness		40%		75%

Route

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Cities, Municipalities & Boroughs Visited

London

City of Westminster

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		8:48		8:48/km		986 of 996
1 Mile 1.610m		12:52		8:00/km		978 of 991
Deci Marathon 4.200m		29:56		7:08/km		930 of 975
5K 5.000m		35:22		7:04/km		896 of 944
5 Mile 8.050m		59:36		7:24/km		644 of 672

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	8:48	8:48/km	8:48	8:48/km
2K	2.000m	15:31	7:46/km	6:43	6:43/km
3K	3.000m	22:07	7:22/km	6:36	6:36/km
4K	4.000m	28:45	7:11/km	6:38	6:38/km
5K	5.000m	35:22	7:04/km	6:37	6:37/km
6K	6.000m	41:48	6:58/km	6:26	6:26/km
7K	7.000m	48:38	6:57/km	6:50	6:50/km
8K	8.000m	59:14	7:24/km	10:36	10:36/km
	8.241m	1:01:03	7:24/km	1:49	7:32/km

Pace

• Training Run in London (split pace)
• Training Run in London (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: 95 bpm

Average: 150 bpm

Maximum: 170 bpm

Cadence

Elevation / Altitude

Minimum: 11m

Average: 26m

Maximum: 54m