Rob Kaper's Training (Recovery Run) in Rotterdam

W11D2 - Recovery

Erg vermoeiend. En dan niet het rennen of het tijdstip, maar dat GPS opeens uit hetnl niets dacht dat ik de Rijnhaven indook de Wilhelminapier op terwijl ik toch echt rechtdoor over de Posthumalaan liep. 🤷‍♂️

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Details

Distance Recorded (GPS)		8.076m
Time (Watch)		48:50
Pace		6:03/km
Shoe		Nike Pegasus 39 FlyEase

Badges Earned

Runnerdam

Run around the Clock

Weather

		Start		Finish
Description			Overcast clouds		Clear sky
Temperature		17.4 ℃		17.1 ℃
Feels like		17.3 ℃		16.9 ℃
Wind			NE 3.1 km/h		NE 4.1 km/h
Humidity		81%		79%
Pressure		1022 hPa		1022 hPa
Dew point		14.1 ℃		13.4 ℃
Cloudiness		97%		0%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Feijenoord
• Tweebosbuurt
• Charlois
• Wilhelminapier
• Nieuwe Werk
• Centrum
• Cool

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:54		5:54/km		505 of 996
1 Mile 1.610m		9:31		5:55/km		479 of 991
Deci Marathon 4.200m		25:34		6:05/km		560 of 975
5K 5.000m		30:25		6:05/km		531 of 944
5 Mile 8.050m		48:42		6:03/km		324 of 672

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:54	5:54/km	5:54	5:54/km
2K	2.000m	11:59	6:00/km	6:05	6:05/km
3K	3.000m	18:03	6:01/km	6:04	6:04/km
4K	4.000m	24:23	6:06/km	6:20	6:20/km
5K	5.000m	30:25	6:05/km	6:02	6:02/km
6K	6.000m	35:54	5:59/km	5:29	5:29/km
7K	7.000m	42:14	6:02/km	6:20	6:20/km
8K	8.000m	48:19	6:02/km	6:05	6:05/km
	8.076m	48:50	6:03/km	0:31	6:48/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: 62 bpm

Average: 150 bpm

Maximum: 169 bpm

Cadence

Elevation / Altitude

Minimum: -3m

Average: 3m

Maximum: 17m