Rob Kaper's Training (Easy Run) in Rotterdam

W11D4 - Easy Run

Paar daagjes rust gehad want had wat last van de linkerkuit na anderhalve week veel èn snel. Nog steeds beetje zeurderig, maar vooral last van de zon. Net gewend aan 20+, is het alweer 25 en zondag in Amersfoort richting de 30. 🥵

Doos raketjes gekocht en die gaan denk ik allemaal op het komend half uur.

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Details

Distance Recorded (GPS)		7.286m
Time (Watch)		46:05
Pace		6:19/km
Shoe		Nike Pegasus 39 White/Orange

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Clear sky		Clear sky
Temperature		23.8 ℃		23.1 ℃
Feels like		23.7 ℃		22.9 ℃
Wind			NE 6.7 km/h		NE 7.2 km/h
Humidity		56%		57%
Pressure		1015 hPa		1015 hPa
Dew point		14.5 ℃		14.1 ℃
Cloudiness		1%		1%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Struisenburg
• De Esch
• Kralingen-Oost
• Kralingse Bos
• Kralingen-West
• Oud-Crooswijk

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		6:05		6:05/km		674 of 996
1 Mile 1.610m		9:48		6:05/km		626 of 991
Deci Marathon 4.200m		27:18		6:30/km		812 of 975
5K 5.000m		32:14		6:27/km		767 of 944

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	6:05	6:05/km	6:05	6:05/km
2K	2.000m	12:12	6:06/km	6:07	6:07/km
3K	3.000m	19:09	6:23/km	6:57	6:57/km
4K	4.000m	25:55	6:29/km	6:46	6:46/km
5K	5.000m	32:14	6:27/km	6:19	6:19/km
6K	6.000m	38:17	6:23/km	6:03	6:03/km
7K	7.000m	44:17	6:20/km	6:00	6:00/km
	7.286m	46:05	6:19/km	1:48	6:18/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: 93 bpm

Average: 155 bpm

Maximum: 171 bpm

Cadence

Elevation / Altitude

Minimum: 1m

Average: 6m

Maximum: 14m