Rob Kaper's Training (Recovery Run) in Rotterdam

W13D01 - Recovery Run

Lekker relatief rustig op gevoel door de miezer.

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Details

Distance Recorded (GPS)		10.558m
Time (Watch)		1:07:20
Pace		6:23/km
Shoe		Nike Pegasus 39 White/Orange

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Mist		Mist
Temperature		9.1 ℃		9.1 ℃
Feels like		5.8 ℃		5.8 ℃
Wind			SW 6.7 km/h		SW 6.7 km/h
Humidity		93%		93%
Pressure		1017 hPa		1016 hPa
Dew point		8.0 ℃		8.0 ℃
Cloudiness		75%		75%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• CS-Kwartier
• Cool
• Centrum
• Delfshaven
• Blijdorp
• Blijdorpse Polder
• Kleinpolder-Oost
• Dijkzigt
• Nieuwe Werk

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		6:16		6:16/km		785 of 996
1 Mile 1.610m		10:55		6:47/km		919 of 991
Deci Marathon 4.200m		27:02		6:26/km		785 of 975
5K 5.000m		31:58		6:24/km		740 of 944
5 Mile 8.050m		51:33		6:24/km		500 of 672
10K 10.000m		1:03:50		6:23/km		411 of 564
Quarter Marathon 10.550m		1:07:17		6:23/km		288 of 420

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	6:16	6:16/km	6:16	6:16/km
2K	2.000m	13:07	6:34/km	6:51	6:51/km
3K	3.000m	19:25	6:28/km	6:18	6:18/km
4K	4.000m	25:50	6:28/km	6:25	6:25/km
5K	5.000m	31:58	6:24/km	6:08	6:08/km
6K	6.000m	38:26	6:24/km	6:28	6:28/km
7K	7.000m	44:55	6:25/km	6:29	6:29/km
8K	8.000m	51:17	6:25/km	6:22	6:22/km
9K	9.000m	57:27	6:23/km	6:10	6:10/km
10K	10.000m	1:03:50	6:23/km	6:23	6:23/km
	10.558m	1:07:20	6:23/km	3:30	6:16/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: 65 bpm

Average: 146 bpm

Maximum: 162 bpm

Cadence

Elevation / Altitude

Minimum: 1m

Average: 6m

Maximum: 13m