Rob Kaper's Training (Recovery Run) in Rotterdam

Recovery Run

80km en het weekend moet nog beginnen. Vrees wel het ergste voor m'n 15k PR poging zondag want alles moet weer kapot blijkbaar.

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Details

Distance Recorded (GPS)		8.786m
Time (Watch)		51:05
Pace		5:49/km
Shoe		Saucony Endorpin Shift Neon

Badges Earned

Runnerdam

Run around the Clock

Weather

		Start		Finish
Description			Overcast clouds		Broken clouds
Temperature		7.3 ℃		7.3 ℃
Feels like		6.0 ℃		6.0 ℃
Wind			NE 2.1 km/h		NE 2.1 km/h
Humidity		91%		91%
Pressure		1041 hPa		1041 hPa
Dew point		5.9 ℃		6.0 ℃
Cloudiness		100%		75%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Feijenoord
• Wilhelminapier
• Nieuwe Werk
• Centrum
• Cool
• Oude Noorden
• Rubroek

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:51		5:51/km		461 of 996
1 Mile 1.610m		9:11		5:42/km		308 of 991
Deci Marathon 4.200m		24:23		5:48/km		337 of 975
5K 5.000m		29:04		5:49/km		330 of 944
5 Mile 8.050m		46:35		5:47/km		186 of 672

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:51	5:51/km	5:51	5:51/km
2K	2.000m	11:29	5:45/km	5:38	5:38/km
3K	3.000m	17:49	5:56/km	6:20	6:20/km
4K	4.000m	23:22	5:51/km	5:33	5:33/km
5K	5.000m	29:04	5:49/km	5:42	5:42/km
6K	6.000m	34:52	5:49/km	5:48	5:48/km
7K	7.000m	40:38	5:48/km	5:46	5:46/km
8K	8.000m	46:20	5:48/km	5:42	5:42/km
	8.786m	51:05	5:49/km	4:45	6:03/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: 83 bpm

Average: 158 bpm

Maximum: 184 bpm

Cadence

Elevation / Altitude

Minimum: -8m

Average: 2m

Maximum: 23m