Rob Kaper's Training Run in Rotterdam

Medium Run

Rechterschoen iets te strak en daardoor bij de plas even moeten stoppen en niet echt in mijn ritme kunnen komen vanwege wat scheenpijn. Uiteindelijk wel rustig af kunnen maken.

Warmup: 10 minutes in zones 1-2.
Work: 55 minutes in zone 3.
Cooldown: 5 minutes in zones 1-2.

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Details

Distance Recorded (GPS)		9.987m
Time (Watch)		1:08:09
Pace		6:49/km
Shoe		Nike Pegasus 36

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Overcast clouds		Overcast clouds
Temperature		14.9 ℃		15.1 ℃
Feels like		14.7 ℃		14.9 ℃
Wind			S 7.7 km/h		S 8.2 km/h
Humidity		84%		86%
Pressure		1015 hPa		1014 hPa
Dew point		12.2 ℃		12.8 ℃
Cloudiness		100%		100%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Struisenburg
• Kralingen-West
• Rubroek
• Oud-Crooswijk
• Kralingen-Oost
• Kralingse Bos
• Nieuw-Crooswijk

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		6:40		6:40/km		907 of 996
1 Mile 1.610m		10:48		6:42/km		917 of 991
Deci Marathon 4.200m		29:18		6:59/km		919 of 975
5K 5.000m		34:59		7:00/km		892 of 944
5 Mile 8.050m		55:37		6:55/km		617 of 672

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	6:40	6:40/km	6:40	6:40/km
2K	2.000m	13:25	6:43/km	6:45	6:45/km
3K	3.000m	21:10	7:03/km	7:45	7:45/km
4K	4.000m	27:52	6:58/km	6:42	6:42/km
5K	5.000m	34:59	7:00/km	7:07	7:07/km
6K	6.000m	41:56	6:59/km	6:57	6:57/km
7K	7.000m	48:44	6:58/km	6:48	6:48/km
8K	8.000m	55:19	6:55/km	6:35	6:35/km
9K	9.000m	1:01:52	6:52/km	6:33	6:33/km
	9.987m	1:08:09	6:49/km	6:17	6:22/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 9K activities are shown for comparison.

Heart Rate

Minimum: 90 bpm

Average: 153 bpm

Maximum: 178 bpm

Cadence

Elevation / Altitude

Minimum: -17m

Average: 19m

Maximum: 58m