Rob Kaper's Training Run in Rotterdam

Polar training target: Medium run

Warm-up: 10 minutes in zones 1-2.
Work: 15 minutes in zone 2.
Work: 20 minutes in zone 4.
Cool-down: 5 minutes in zones 1-2.

• Likes
• Comment

Details

Distance Recorded (GPS)		7.255m
Time (Watch)		50:04
Pace		6:54/km
Shoe		ASICS Gel-Pulse 10

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Broken clouds		Scattered clouds
Temperature		15.3 ℃		14.6 ℃
Feels like		14.6 ℃		13.9 ℃
Wind			N 4.1 km/h		N 3.6 km/h
Humidity		66%		71%
Pressure		1021 hPa		1021 hPa
Dew point		9.0 ℃		9.4 ℃
Cloudiness		75%		38%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

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

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		7:50		7:50/km		981 of 996
1 Mile 1.610m		12:43		7:54/km		975 of 991
Deci Marathon 4.200m		31:06		7:24/km		940 of 975
5K 5.000m		35:46		7:09/km		906 of 944

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	7:50	7:50/km	7:50	7:50/km
2K	2.000m	15:39	7:50/km	7:49	7:49/km
3K	3.000m	23:41	7:54/km	8:02	8:02/km
4K	4.000m	29:56	7:29/km	6:15	6:15/km
5K	5.000m	35:46	7:09/km	5:50	5:50/km
6K	6.000m	41:38	6:56/km	5:52	5:52/km
7K	7.000m	47:59	6:51/km	6:21	6:21/km
	7.255m	50:04	6:54/km	2:05	8:10/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 7K activities are shown for comparison.

Heart Rate

Minimum: 102 bpm

Average: 144 bpm

Maximum: 170 bpm

Cadence

Elevation / Altitude

Minimum: -36m

Average: 2m

Maximum: 62m