Rob Kaper's Training (Recovery Run) in Rotterdam

Monday 8 May 2023, 21:12
Rotterdam, NL

W07D1 - Recovery Run

Wilde eigenlijk iets korter maar Roseknoop was voor voetgangers meer afgesloten dan de nieuwsbrieven me hadden doen geloven.

Rustig aan in het donker met afgekoelde lucht blijft toch beter bevallen dan de warme middagzon. Bewust een beetje rond de 6:30/km blijven hangen (iets sneller met de stoplichtpauzes er af), eenmaal de tunnel uit nog wel wat aangezet.
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Details

Distance Recorded (GPS)13.199m
Time (Watch)1:24:57
Pace6:26/km
ShoeNike Pegasus 39 FlyEase

Badges Earned

Rotterdam skyline
Runnerdam

Weather

StartFinish
DescriptionBroken cloudsOvercast clouds
Temperature15.2 ℃14.3 ℃
Feels like15.1 ℃14.1 ℃
WindW 2.6 km/hW 1.0 km/h
Humidity86%86%
Pressure1020 hPa1020 hPa
Dew point12.9 ℃12.0 ℃
Cloudiness75%100%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Feijenoord
  • IJsselmonde
  • De Veranda
  • Dalenbuurt
  • De Vlieger
  • De Valkenier
  • Landbouwbuurt
  • Charlois
  • Zuidplein
  • Nieuwe Werk
  • Dijkzigt
  • Centrum
  • Cool

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
6:106:10/km721 of 996
1 Mile
1.610m
10:256:28/km861 of 991
Deci Marathon
4.200m
26:526:24/km766 of 975
5K
5.000m
31:576:23/km735 of 944
5 Mile
8.050m
52:186:30/km537 of 672
10K
10.000m
1:05:456:35/km469 of 564
Quarter Marathon
10.550m
1:10:006:38/km348 of 420

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m6:106:10/km6:106:10/km
2K2.000m12:506:25/km6:406:40/km
3K3.000m19:106:23/km6:206:20/km
4K4.000m25:176:19/km6:076:07/km
5K5.000m31:576:23/km6:406:40/km
6K6.000m38:366:26/km6:396:39/km
7K7.000m45:286:30/km6:526:52/km
8K8.000m52:006:30/km6:326:32/km
9K9.000m58:146:28/km6:146:14/km
10K10.000m1:05:456:35/km7:317:31/km
11K11.000m1:12:306:35/km6:456:45/km
12K12.000m1:18:166:31/km5:465:46/km
13K13.000m1:23:546:27/km5:385:38/km
13.199m1:24:576:26/km1:035:17/km

Pace

0k....5k....10k....4:455:005:155:305:456:006:156:306:457:007:157:307:45
  • Training (Recovery Run) in Rotterdam (split pace)
  • Training (Recovery Run) in Rotterdam (average pace)
  • Oosterscheldeloop 2024 (30 Mar 2024)
  • Stevensloop 2024 (17 Mar 2024)
  • Reeuwijkse Plassenloop 2024 (16 Mar 2024)

Average pace for fastest three 13K activities are shown for comparison.

Heart Rate

0:000:150:300:451:001:156585105115125135145155165175185195
Minimum: 54 bpm
Average: 146 bpm
Maximum: 174 bpm

Cadence

0:000:150:300:451:001:154050607080

Elevation / Altitude

0:000:150:300:451:001:1501020304050
Minimum: 1m
Average: 6m
Maximum: 19m