Rob Kaper's Training Run in Rotterdam

Polar training target: Medium run

Niet volgemaakt, maar was ook niet echt de verwachting. Wilde gewoon een rustig rondje kilometers opbouwen. Knie niet honderd maar komt wel goed.

Warm-up: 10 minutes in zones 1-2.
Work: 30 minutes in zone 2.
Work: 30 minutes in zone 4.
Cool-down: 5 minutes in zones 1-2.

• Likes
• Comment

Details

Distance Recorded (GPS)		8.691m
Time (Watch)		53:49
Pace		6:12/km
Shoe		Nike Pegasus 36

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Clear sky		Clear sky
Temperature		13.7 ℃		15.8 ℃
Feels like		13.2 ℃		15.3 ℃
Wind			E 1.5 km/h		E 2.6 km/h
Humidity		80%		72%
Pressure		1035 hPa		1035 hPa
Dew point		10.3 ℃		10.8 ℃
Cloudiness		0%		0%

Route

+–

⇧

i

⤢

Cities, Municipalities & Boroughs Visited

Rotterdam

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

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:45		5:45/km		370 of 996
1 Mile 1.610m		9:23		5:50/km		397 of 991
Deci Marathon 4.200m		24:51		5:55/km		419 of 975
5K 5.000m		29:57		5:59/km		465 of 944
5 Mile 8.050m		49:19		6:08/km		368 of 672

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:45	5:45/km	5:45	5:45/km
2K	2.000m	11:43	5:52/km	5:58	5:58/km
3K	3.000m	17:39	5:53/km	5:56	5:56/km
4K	4.000m	23:40	5:55/km	6:01	6:01/km
5K	5.000m	29:57	5:59/km	6:17	6:17/km
6K	6.000m	36:11	6:02/km	6:14	6:14/km
7K	7.000m	42:39	6:06/km	6:28	6:28/km
8K	8.000m	49:02	6:08/km	6:23	6:23/km
	8.691m	53:49	6:12/km	4:47	6:55/km

Pace

• Training Run in Rotterdam (split pace)
• Training 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: 94 bpm

Average: 156 bpm

Maximum: 172 bpm

Cadence

Elevation / Altitude

Minimum: -15m

Average: 4m

Maximum: 54m