Rob Kaper's Training Run in Rotterdam

Polar training target: Medium run

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

Iets minder mijn best gedaan om in zone 2 te blijven, dat liep wat prettiger. Wel het idee dat m'n hartslag vorige week beter laag bleef terwijl het toen warmer was, apart.

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Details

Distance Recorded (GPS)		7.849m
Time (Watch)		55:05
Pace		7:01/km
Shoe		ASICS Gel-Pulse 10

Badges Earned

Runnerdam

Run around the Clock

Weather

		Start		Finish
Description			Overcast clouds		Overcast clouds
Temperature		14.5 ℃		14.3 ℃
Feels like		14.2 ℃		14.0 ℃
Wind			N 1.5 km/h		N 1.0 km/h
Humidity		84%		85%
Pressure		1021 hPa		1020 hPa
Dew point		11.8 ℃		11.8 ℃
Cloudiness		100%		100%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

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

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		7:09		7:09/km		952 of 996
1 Mile 1.610m		11:42		7:16/km		963 of 991
Deci Marathon 4.200m		31:25		7:29/km		944 of 975
5K 5.000m		36:08		7:14/km		912 of 944

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	7:09	7:09/km	7:09	7:09/km
2K	2.000m	14:45	7:23/km	7:36	7:36/km
3K	3.000m	22:27	7:29/km	7:42	7:42/km
4K	4.000m	30:12	7:33/km	7:45	7:45/km
5K	5.000m	36:08	7:14/km	5:56	5:56/km
6K	6.000m	42:13	7:02/km	6:05	6:05/km
7K	7.000m	48:19	6:54/km	6:06	6:06/km
	7.849m	55:05	7:01/km	6:46	7:58/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: 93 bpm

Average: 149 bpm

Maximum: 173 bpm

Cadence

Elevation / Altitude

Minimum: -25m

Average: 5m

Maximum: 75m