Rob Kaper's Training Run in Rotterdam

Training target: Medium run

De benen waren eigenlijk al kapot voor ik begon, met halverwege de gedachte: dit had ik niet moeten doen. Terugweg ging dan eigenlijk wel weer, maar ik denk dat ik toch maar drie rustdagen pak want op deze manier kan ik zondag mijn HM PR niet aanvallen.

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Details

Distance Recorded (GPS)		9.617m
Time (Watch)		1:02:13
Pace		6:28/km
Shoe		Nike Pegasus 36

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Clear sky		Clear sky
Temperature		6.7 ℃		6.7 ℃
Feels like		2.6 ℃		3.0 ℃
Wind			SW 7.2 km/h		SW 6.2 km/h
Humidity		90%		91%
Pressure		1019 hPa		1020 hPa
Dew point		5.2 ℃		5.4 ℃
Cloudiness		0%		0%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

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

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:47		5:47/km		403 of 1005
1 Mile 1.610m		9:24		5:50/km		411 of 1000
Deci Marathon 4.200m		27:30		6:33/km		837 of 984
5K 5.000m		32:51		6:34/km		822 of 953
5 Mile 8.050m		52:53		6:34/km		568 of 678

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:47	5:47/km	5:47	5:47/km
2K	2.000m	11:45	5:53/km	5:58	5:58/km
3K	3.000m	18:53	6:18/km	7:08	7:08/km
4K	4.000m	26:05	6:31/km	7:12	7:12/km
5K	5.000m	32:51	6:34/km	6:46	6:46/km
6K	6.000m	39:50	6:38/km	6:59	6:59/km
7K	7.000m	46:08	6:35/km	6:18	6:18/km
8K	8.000m	52:33	6:34/km	6:25	6:25/km
9K	9.000m	58:35	6:31/km	6:02	6:02/km
	9.617m	1:02:13	6:28/km	3:38	5:53/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: 92 bpm

Average: 155 bpm

Maximum: 182 bpm

Cadence

Elevation / Altitude

Minimum: -16m

Average: 3m

Maximum: 67m