Rob Kaper's Training (Recovery Run) in Rotterdam

Friday 16 July 2021, 21:42

Rotterdam, NL

W02D5(4) - Recovery

Gisteren geen zin in dus dagje opgeschoven. Wilhelminapier zelf loopt prima maar ik snap weer waarom ik die normaal oversla: je staat een minuut voor een rood stoplicht en GPS snapt er werkelijk niks van zo dicht onder de torens door.

Details

Distance Recorded (GPS)		7.432m
Time (Watch)		45:18
Pace		6:06/km
Shoe		Saucony Endorpin Shift

Badges Earned

Runnerdam

Weather

	Start		Finish
Description		Clear sky		Clear sky
Temperature	17.3 ℃		16.6 ℃
Feels like	17.2 ℃		16.6 ℃
Wind		N 4.1 km/h		N 3.1 km/h
Humidity	82%		84%
Pressure	1025 hPa		1025 hPa
Dew point	14.2 ℃		13.9 ℃
Cloudiness	1%		1%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

Stadsdriehoek
Feijenoord
Wilhelminapier
Nieuwe Werk
Centrum
Cool

Milestones

Distance		Pace	Overall
1K 1.000m	5:54	5:54/km	503 of 1005
1 Mile 1.610m	9:43	6:02/km	583 of 1000
Deci Marathon 4.200m	26:23	6:17/km	691 of 984
5K 5.000m	31:09	6:14/km	629 of 953

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:54	5:54/km	5:54	5:54/km
2K	2.000m	11:59	6:00/km	6:05	6:05/km
3K	3.000m	18:57	6:19/km	6:58	6:58/km
4K	4.000m	25:05	6:16/km	6:08	6:08/km
5K	5.000m	31:09	6:14/km	6:04	6:04/km
6K	6.000m	37:01	6:10/km	5:52	5:52/km
7K	7.000m	42:37	6:05/km	5:36	5:36/km
	7.432m	45:18	6:06/km	2:41	6:13/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: 74 bpm

Average: 143 bpm

Maximum: 169 bpm

Cadence

Elevation / Altitude

Minimum: -2m

Average: 9m

Maximum: 21m