Rob Kaper's Training (Recovery Run) in Rotterdam

W16D1 - Recovery Run

Heel rustig aan, geprobeerd hartslag in de 140 te houden, want week 16 van het Garmin trainingsprogramma betekent: aanstaand weekend vlammen!

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Details

Distance Recorded (GPS)		11.068m
Time (Watch)		1:11:04
Pace		6:25/km
Shoe		Saucony Endorpin Shift Neon

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Broken clouds		Overcast clouds
Temperature		24.3 ℃		21.9 ℃
Feels like		24.1 ℃		21.6 ℃
Wind			NW 1.5 km/h		NW 2.1 km/h
Humidity		51%		55%
Pressure		1020 hPa		1019 hPa
Dew point		13.5 ℃		12.5 ℃
Cloudiness		72%		94%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Rubroek
• Oud-Crooswijk
• Nieuw-Crooswijk
• Kralingse Bos
• Kralingen-Oost
• Struisenburg
• Kralingen-West

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		6:34		6:34/km		948 of 1063
1 Mile 1.610m		10:57		6:48/km		986 of 1058
Deci Marathon 4.200m		27:56		6:39/km		923 of 1037
5K 5.000m		33:25		6:41/km		896 of 1003
5 Mile 8.050m		52:39		6:32/km		582 of 706
10K 10.000m		1:04:25		6:27/km		445 of 598
Quarter Marathon 10.550m		1:07:43		6:25/km		314 of 444

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	6:34	6:34/km	6:34	6:34/km
2K	2.000m	13:22	6:41/km	6:48	6:48/km
3K	3.000m	20:15	6:45/km	6:53	6:53/km
4K	4.000m	26:41	6:40/km	6:26	6:26/km
5K	5.000m	33:25	6:41/km	6:44	6:44/km
6K	6.000m	39:51	6:39/km	6:26	6:26/km
7K	7.000m	46:08	6:35/km	6:17	6:17/km
8K	8.000m	52:22	6:33/km	6:14	6:14/km
9K	9.000m	58:10	6:28/km	5:48	5:48/km
10K	10.000m	1:04:25	6:27/km	6:15	6:15/km
11K	11.000m	1:10:35	6:25/km	6:10	6:10/km
	11.068m	1:11:04	6:25/km	0:29	7:06/km

Pace

Average pace for fastest three 11K activities are shown for comparison.

Heart Rate

Minimum: 85 bpm

Average: 144 bpm

Maximum: 161 bpm

Cadence

Elevation / Altitude

Minimum: -3m

Average: 1m

Maximum: 9m