Rob Kaper's Training (Recovery Run) in Rotterdam
Thursday 20 October 2022, 21:32 Rotterdam, NL
Recovery / Reboot
Na tien dagen post-marathon rust en een lichte maar hardnekkige blessure weer iets aangedurfd. Linker bovenbeen toch nog niet helemaal honderd en conditie is ook nog even zoek na vakantie/concert, maar goed, vier moeizame kilometers zijn beter dan nul bankzittende.
Details
| Distance Recorded (GPS) | 4.595m | |
| Time (Watch) | 28:33 | |
| Pace | 6:13/km | |
| Shoe | Nike Pegasus 39 FlyEase |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Broken clouds | Broken clouds | |||
| Temperature | 15.7 ℃ | 15.6 ℃ | |||
| Feels like | 15.8 ℃ | 15.7 ℃ | |||
| Wind | SE 3.1 km/h | SE 2.6 km/h | |||
| Humidity | 95% | 95% | |||
| Pressure | 1008 hPa | 1008 hPa | |||
| Dew point | 14.9 ℃ | 14.8 ℃ | |||
| Cloudiness | 57% | 75% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:02 | 6:02/km | 628 of 996 | |||
| 1 Mile 1.610m | 9:54 | 6:09/km | 669 of 991 | |||
| Deci Marathon 4.200m | 26:06 | 6:13/km | 634 of 975 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:02 | 6:02/km | 6:02 | 6:02/km |
| 2K | 2.000m | 12:20 | 6:10/km | 6:18 | 6:18/km |
| 3K | 3.000m | 18:38 | 6:13/km | 6:18 | 6:18/km |
| 4K | 4.000m | 24:53 | 6:13/km | 6:15 | 6:15/km |
| 4.595m | 28:33 | 6:13/km | 3:40 | 6:10/km |
Pace
- Training (Recovery Run) in Rotterdam (split pace)
- Training (Recovery Run) in Rotterdam (average pace)
- City Run 2023 (15 Apr 2023)
- City Run 2021 (23 Oct 2021)
- City Run 2024 (13 Apr 2024)
Average pace for fastest three 4K activities are shown for comparison.
Heart Rate
Minimum: 104 bpm
Average: 173 bpm
Maximum: 188 bpm
Cadence
Elevation / Altitude
Minimum: 6m
Average: 10m
Maximum: 15m