Rob Kaper's Training (Recovery Run) in Rotterdam

W10D5 - Recovery Run

Plus nog even de hitte acclimatisatie naar de honderd tikken. Hopelijk bijtijds naar bed want heel het weekend vroeg op voor een long run respectievelijk 15K.

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Details

Distance Recorded (GPS)		9.146m
Time (Watch)		56:48
Pace		6:13/km
Shoe		Saucony Endorpin Shift

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Clear sky		Clear sky
Temperature		30.4 ℃		29.8 ℃
Feels like		31.6 ℃		31.5 ℃
Wind			NW 1.5 km/h		NW 2.1 km/h
Humidity		50%		55%
Pressure		1016 hPa		1016 hPa
Dew point		18.8 ℃		19.8 ℃
Cloudiness		4%		8%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Feijenoord
• Wilhelminapier
• Nieuwe Werk

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		6:09		6:09/km		712 of 996
1 Mile 1.610m		9:57		6:11/km		691 of 991
Deci Marathon 4.200m		27:07		6:27/km		794 of 975
5K 5.000m		31:54		6:23/km		730 of 944
5 Mile 8.050m		50:22		6:15/km		428 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	12:24	6:12/km	6:15	6:15/km
3K	3.000m	18:43	6:14/km	6:19	6:19/km
4K	4.000m	25:48	6:27/km	7:05	7:05/km
5K	5.000m	31:54	6:23/km	6:06	6:06/km
6K	6.000m	37:40	6:17/km	5:46	5:46/km
7K	7.000m	43:47	6:15/km	6:07	6:07/km
8K	8.000m	49:55	6:14/km	6:08	6:08/km
9K	9.000m	55:58	6:13/km	6:03	6:03/km
	9.146m	56:48	6:13/km	0:50	5:42/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: 85 bpm

Average: 149 bpm

Maximum: 165 bpm

Cadence

Elevation / Altitude

Minimum: -1m

Average: 2m

Maximum: 13m