Rob Kaper's Training (Easy Run) in Rotterdam

W12D6 - Easy Run

Gisteren St. Patrick's Day met Drunken Dolly 🍀🍻, mooie afsluiting van een paar weken op de ongezonde tour. Nu vier weken focus en dan hopelijk knallen tijdens #demooiste.

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Details

Distance Recorded (GPS)		7.010m
Time (Watch)		43:00
Pace		6:08/km
Shoe		Saucony Endorpin Speed Neon

Badges Earned

Runnerdam

Run around the Clock

Weather

		Start		Finish
Description			Light intensity drizzle rain		Broken clouds
Temperature		10.9 ℃		10.7 ℃
Feels like		10.5 ℃		10.3 ℃
Wind			S 4.1 km/h		S 4.6 km/h
Humidity		94%		94%
Pressure		1010 hPa		1010 hPa
Dew point		10.0 ℃		9.8 ℃
Cloudiness		100%		75%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Struisenburg
• De Esch
• Kralingen-Oost
• Kralingen-West
• Rubroek

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:49		5:49/km		430 of 996
1 Mile 1.610m		9:35		5:57/km		523 of 991
Deci Marathon 4.200m		25:18		6:01/km		510 of 975
5K 5.000m		29:41		5:56/km		422 of 944

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:49	5:49/km	5:49	5:49/km
2K	2.000m	12:00	6:00/km	6:11	6:11/km
3K	3.000m	18:12	6:04/km	6:12	6:12/km
4K	4.000m	24:20	6:05/km	6:08	6:08/km
5K	5.000m	29:41	5:56/km	5:21	5:21/km
6K	6.000m	36:09	6:02/km	6:28	6:28/km
7K	7.000m	42:55	6:08/km	6:46	6:46/km
	7.010m	43:00	6:08/km	0:5	8:20/km

Pace

• Training (Easy Run) in Rotterdam (split pace)
• Training (Easy 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: 98 bpm

Average: 165 bpm

Maximum: 182 bpm

Cadence

Elevation / Altitude

Minimum: -1m

Average: 4m

Maximum: 14m