Rob Kaper's Training (Recovery Run) in Rotterdam
Monday 5 December 2022, 19:32 Rotterdam, NL
"Recovery" Run
Na een weekje moeilijk zat er eindelijk weer wat plezier in de benen dus dat werd 5K op 5:40/km en daarna wat gas terug om rond de 6:00/km te blijven. Mag allemaal nóg iets soepeler als ik de Bruggenloop 15K lang onder de 5:30 wil blijven maar dat zien we zondag wel weer.
Details
| Distance Recorded (GPS) | 10.695m | |
| Time (Watch) | 1:03:27 | |
| Pace | 5:56/km | |
| Shoe | Saucony Endorpin Shift Neon |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Broken clouds | Overcast clouds | |||
| Temperature | 5.7 ℃ | 5.8 ℃ | |||
| Feels like | 3.3 ℃ | 3.4 ℃ | |||
| Wind | N 3.1 km/h | N 3.1 km/h | |||
| Humidity | 95% | 95% | |||
| Pressure | 1021 hPa | 1021 hPa | |||
| Dew point | 5.0 ℃ | 5.0 ℃ | |||
| Cloudiness | 75% | 100% | |||
Route
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 | 5:39 | 5:39/km | 290 of 996 | |||
| 1 Mile 1.610m | 9:01 | 5:36/km | 229 of 991 | |||
| Deci Marathon 4.200m | 23:46 | 5:40/km | 245 of 975 | |||
| 5K 5.000m | 28:04 | 5:37/km | 205 of 944 | |||
| 5 Mile 8.050m | 47:02 | 5:51/km | 210 of 672 | |||
| 10K 10.000m | 58:51 | 5:53/km | 201 of 564 | |||
| Quarter Marathon 10.550m | 1:02:24 | 5:55/km | 129 of 420 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:39 | 5:39/km | 5:39 | 5:39/km |
| 2K | 2.000m | 11:16 | 5:38/km | 5:37 | 5:37/km |
| 3K | 3.000m | 17:02 | 5:41/km | 5:46 | 5:46/km |
| 4K | 4.000m | 22:43 | 5:41/km | 5:41 | 5:41/km |
| 5K | 5.000m | 28:04 | 5:37/km | 5:21 | 5:21/km |
| 6K | 6.000m | 34:31 | 5:45/km | 6:27 | 6:27/km |
| 7K | 7.000m | 40:44 | 5:49/km | 6:13 | 6:13/km |
| 8K | 8.000m | 46:44 | 5:51/km | 6:00 | 6:00/km |
| 9K | 9.000m | 52:56 | 5:53/km | 6:12 | 6:12/km |
| 10K | 10.000m | 58:51 | 5:53/km | 5:55 | 5:55/km |
| 10.695m | 1:03:27 | 5:56/km | 4:36 | 6:37/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 10K activities are shown for comparison.
Heart Rate
Minimum: 64 bpm
Average: 163 bpm
Maximum: 184 bpm
Cadence
Elevation / Altitude
Minimum: 0m
Average: 5m
Maximum: 12m