Rob Kaper's Training (Recovery Run) in Rotterdam
Tuesday 18 July 2023, 19:38 Rotterdam, NL
W3D2 - Recovery Run
Week 3? Ja, de volgende marathon(s) staan alweer voor de deur dus het volgende trainingsschema ook. 🫣
Zal niet zeggen dat lijf en benen 100% fris zijn 72u na Leeuwarden, maar viel stiekem eigenlijk best wel mee allemaal. En onderweg nog gespot ook.
Details
| Distance Recorded (GPS) | 9.105m | |
| Time (Watch) | 54:49 | |
| Pace | 6:01/km | |
| Shoe | Nike Pegasus 39 White/Orange |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Scattered clouds | Overcast clouds | |||
| Temperature | 21.3 ℃ | 20.2 ℃ | |||
| Feels like | 21.0 ℃ | 20.0 ℃ | |||
| Wind | NW 2.1 km/h | NW 1.5 km/h | |||
| Humidity | 60% | 64% | |||
| Pressure | 1016 hPa | 1016 hPa | |||
| Dew point | 13.2 ℃ | 13.2 ℃ | |||
| Cloudiness | 45% | 86% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Feijenoord
- Wilhelminapier
- Nieuwe Werk
- Cool
- Centrum
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:05 | 6:05/km | 639 of 945 | |||
| 1 Mile 1.610m | 9:41 | 6:01/km | 534 of 941 | |||
| Deci Marathon 4.200m | 25:48 | 6:09/km | 559 of 925 | |||
| 5K 5.000m | 30:35 | 6:07/km | 521 of 895 | |||
| 5 Mile 8.050m | 49:07 | 6:06/km | 338 of 638 | |||
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 | 12:11 | 6:06/km | 6:06 | 6:06/km |
| 3K | 3.000m | 18:22 | 6:07/km | 6:11 | 6:11/km |
| 4K | 4.000m | 24:37 | 6:09/km | 6:15 | 6:15/km |
| 5K | 5.000m | 30:35 | 6:07/km | 5:58 | 5:58/km |
| 6K | 6.000m | 36:40 | 6:07/km | 6:05 | 6:05/km |
| 7K | 7.000m | 42:43 | 6:06/km | 6:03 | 6:03/km |
| 8K | 8.000m | 48:57 | 6:07/km | 6:14 | 6:14/km |
| 9K | 9.000m | 54:20 | 6:02/km | 5:23 | 5:23/km |
| 9.105m | 54:49 | 6:01/km | 0:29 | 4:36/km |
Pace
Average pace for fastest three 9K activities are shown for comparison.
Heart Rate
Minimum: 67 bpm
Average: 152 bpm
Maximum: 172 bpm
Cadence
Elevation / Altitude
Minimum: 0m
Average: 5m
Maximum: 19m