Rob Kaper's Training Run in Rotterdam

Polar training target: Medium run

Warm-up: 10 minutes in zones 1-2.
Work: 20 minutes in zone 2.
Work: 25 minutes in zone 4.
Cool-down: 5 minutes in zones 1-2.

Zone 2 blijft lastig. Laatste stukje door de drukke stad ga ik dus nooit meer doen op zaterdag.

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Details

Distance Recorded (GPS)		10.017m
Time (Watch)		1:01:14
Pace		6:07/km
Shoe		Nike Pegasus Turbo 2

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Light rain		Light rain
Temperature		20.1 ℃		20.4 ℃
Feels like		19.9 ℃		20.3 ℃
Wind			N 3.1 km/h		N 3.1 km/h
Humidity		64%		68%
Pressure		1019 hPa		1020 hPa
Dew point		13.1 ℃		14.3 ℃
Cloudiness		100%		100%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

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

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		6:24		6:24/km		846 of 1005
1 Mile 1.610m		10:19		6:24/km		842 of 1000
Deci Marathon 4.200m		27:06		6:27/km		797 of 984
5K 5.000m		31:58		6:24/km		742 of 953
5 Mile 8.050m		48:45		6:03/km		334 of 678
10K 10.000m		1:01:07		6:07/km		290 of 570

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	12:46	6:23/km	6:22	6:22/km
3K	3.000m	19:19	6:26/km	6:33	6:33/km
4K	4.000m	25:47	6:27/km	6:28	6:28/km
5K	5.000m	31:58	6:24/km	6:11	6:11/km
6K	6.000m	37:30	6:15/km	5:32	5:32/km
7K	7.000m	42:52	6:07/km	5:22	5:22/km
8K	8.000m	48:29	6:04/km	5:37	5:37/km
9K	9.000m	54:27	6:03/km	5:58	5:58/km
10K	10.000m	1:01:07	6:07/km	6:40	6:40/km
	10.017m	1:01:14	6:07/km	0:7	6:52/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 10K activities are shown for comparison.

Heart Rate

Minimum: 110 bpm

Average: 151 bpm

Maximum: 175 bpm

Cadence

Elevation / Altitude

Minimum: -25m

Average: 8m

Maximum: 58m