Rob Kaper's Training (Recovery Run) in Rotterdam

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.

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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		Broken 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		41%		80%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Feijenoord
• Wilhelminapier
• Nieuwe Werk
• Centrum
• Cool

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		6:05		6:05/km		675 of 996
1 Mile 1.610m		9:41		6:01/km		567 of 991
Deci Marathon 4.200m		25:48		6:09/km		590 of 975
5K 5.000m		30:35		6:07/km		551 of 944
5 Mile 8.050m		49:07		6:06/km		357 of 672

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

• 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 9K activities are shown for comparison.

Heart Rate

Minimum: 68 bpm

Average: 152 bpm

Maximum: 173 bpm

Cadence

Elevation / Altitude

Minimum: 0m

Average: 5m

Maximum: 19m