Rob Kaper's Training (Easy Run) in Rotterdam

W01D2 - Easy Run

Weeknummertjes zijn terug oftewel trainingschema is begonnen oftewel over 16 weken is de marathon weer. Was fris trouwens in korte broek met bevroren plassen. ❄️

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Details

Distance Recorded (GPS)		9.714m
Time (Watch)		58:56
Pace		6:04/km
Shoe		Saucony Endorpin Shift Neon

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Clear sky		Clear sky
Temperature		-1.3 ℃		-1.8 ℃
Feels like		-3.3 ℃		-4.6 ℃
Wind			E 1.5 km/h		E 2.1 km/h
Humidity		90%		92%
Pressure		1026 hPa		1026 hPa
Dew point		-2.6 ℃		-2.8 ℃
Cloudiness		2%		2%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Rubroek
• Oud-Crooswijk
• Nieuw-Crooswijk
• Kralingse Bos
• Kralingen-Oost
• Kralingen-West
• Struisenburg

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		6:03		6:03/km		645 of 996
1 Mile 1.610m		9:34		5:57/km		510 of 991
Deci Marathon 4.200m		25:30		6:04/km		547 of 975
5K 5.000m		30:19		6:04/km		517 of 944
5 Mile 8.050m		48:12		5:59/km		299 of 672

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	6:03	6:03/km	6:03	6:03/km
2K	2.000m	11:55	5:58/km	5:52	5:52/km
3K	3.000m	18:07	6:02/km	6:12	6:12/km
4K	4.000m	24:15	6:04/km	6:08	6:08/km
5K	5.000m	30:19	6:04/km	6:04	6:04/km
6K	6.000m	36:21	6:04/km	6:02	6:02/km
7K	7.000m	42:11	6:02/km	5:50	5:50/km
8K	8.000m	47:55	5:59/km	5:44	5:44/km
9K	9.000m	54:21	6:02/km	6:26	6:26/km
	9.714m	58:56	6:04/km	4:35	6:25/km

Pace

• Training (Easy Run) in Rotterdam (split pace)
• Training (Easy 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 9K activities are shown for comparison.

Heart Rate

Minimum: 94 bpm

Average: 150 bpm

Maximum: 171 bpm

Cadence

Elevation / Altitude

Minimum: -6m

Average: 4m

Maximum: 17m