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.

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 ℃		31.7 ℃
Wind			NW 1.5 km/h		NW 2.1 km/h
Humidity		50%		56%
Pressure		1015 hPa		1015 hPa
Dew point		18.8 ℃		20.1 ℃
Cloudiness		5%		7%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Feijenoord
• Wilhelminapier
• Nieuwe Werk

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		6:09		6:09/km		694 of 971
1 Mile 1.610m		9:57		6:11/km		674 of 966
Deci Marathon 4.200m		27:07		6:27/km		773 of 951
5K 5.000m		31:54		6:23/km		710 of 920
5 Mile 8.050m		50:22		6:15/km		416 of 655

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

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