Rob Kaper's Training (Recovery Run) in Rotterdam

W07D3 - Recovery Run

Garmin wilde eigenlijk intervals, maar na de 10K van gisteren vond ik een rustig rondje meer gepast. Ongezond weekend voor de boeg, dus waarschijnlijk wat terugval en dan vanaf maandag/dinsdag hopelijk snel weer terugbouncen.

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Details

Distance Recorded (GPS)		8.528m
Time (Watch)		53:30
Pace		6:16/km
Shoe		Saucony Endorpin Shift

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Overcast clouds		Overcast clouds
Temperature		24.5 ℃		23.2 ℃
Feels like		24.5 ℃		23.2 ℃
Wind			NE 5.1 km/h		NE 5.7 km/h
Humidity		56%		64%
Pressure		1021 hPa		1021 hPa
Dew point		15.2 ℃		16.0 ℃
Cloudiness		100%		100%

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		6:09		6:09/km		711 of 996
1 Mile 1.610m		9:55		6:10/km		675 of 991
Deci Marathon 4.200m		26:40		6:21/km		730 of 975
5K 5.000m		31:35		6:19/km		691 of 944
5 Mile 8.050m		50:28		6:16/km		432 of 672

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	6:09	6:09/km	6:09	6:09/km
2K	2.000m	12:27	6:14/km	6:18	6:18/km
3K	3.000m	18:49	6:16/km	6:22	6:22/km
4K	4.000m	25:24	6:21/km	6:35	6:35/km
5K	5.000m	31:35	6:19/km	6:11	6:11/km
6K	6.000m	37:53	6:19/km	6:18	6:18/km
7K	7.000m	43:56	6:17/km	6:03	6:03/km
8K	8.000m	50:06	6:16/km	6:10	6:10/km
	8.528m	53:30	6:16/km	3:24	6:26/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 8K activities are shown for comparison.

Heart Rate

Minimum: 78 bpm

Average: 152 bpm

Maximum: 172 bpm

Cadence

Elevation / Altitude

Minimum: 1m

Average: 6m

Maximum: 19m