Rob Kaper's Training (Recovery Run) in Rotterdam

Recovery Run

Met de rem er op. Prima benen maar korte nacht gehad dus weinig energie. Lelijke schaafwond aan Gouda overgehouden, maar pleister er omheen was een prima oplossing, had ik 48u geleden moeten verzinnen.

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Details

Distance Recorded (GPS)		7.018m
Time (Watch)		44:57
Pace		6:24/km
Shoe		Nike Pegasus 39 White/Orange

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Light rain		Light rain
Temperature		11.4 ℃		11.4 ℃
Feels like		11.0 ℃		11.0 ℃
Wind			W 5.1 km/h		W 5.7 km/h
Humidity		92%		92%
Pressure		1003 hPa		1005 hPa
Dew point		10.2 ℃		10.2 ℃
Cloudiness		75%		75%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Struisenburg
• De Esch
• Kralingen-Oost
• Kralingen-West

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		6:24		6:24/km		842 of 996
1 Mile 1.610m		10:22		6:26/km		846 of 991
Deci Marathon 4.200m		27:32		6:33/km		831 of 975
5K 5.000m		32:34		6:31/km		797 of 944

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	6:24	6:24/km	6:24	6:24/km
2K	2.000m	12:59	6:30/km	6:35	6:35/km
3K	3.000m	19:51	6:37/km	6:52	6:52/km
4K	4.000m	26:12	6:33/km	6:21	6:21/km
5K	5.000m	32:34	6:31/km	6:22	6:22/km
6K	6.000m	38:52	6:29/km	6:18	6:18/km
7K	7.000m	44:52	6:25/km	6:00	6:00/km
	7.018m	44:57	6:24/km	0:5	4:38/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 7K activities are shown for comparison.

Heart Rate

Minimum: 95 bpm

Average: 158 bpm

Maximum: 175 bpm

Cadence

Elevation / Altitude

Minimum: -7m

Average: 0m

Maximum: 9m