Rob Kaper's Training (Long Run) in Rotterdam
Monday 10 February 2025, 20:37
Rotterdam, NL
21.194m
2:15:01
Iets korter dan de vorige long runs van 25 en 30, maar wel netjes de 21 volgemaakt. Ging wel aardig, al haalden de trappen bij de Waalhaven en de roltrappen bij de Maastunnel het ritme er wel een beetje uit.
Details
| Distance Recorded (GPS) | 21.194m | |
| Time (Watch) | 2:15:01 | |
| Pace | 6:22/km | |
| Shoe | Nike Pegasus 39 White/Orange | |
| Performance | 0.97 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Light rain | Light rain | |||
| Temperature | 2.5 ℃ | 2.8 ℃ | |||
| Feels like | -2.6 ℃ | -2.3 ℃ | |||
| Wind | E 6.7 km/h | E 6.8 km/h | |||
| Humidity | 92% | 87% | |||
| Pressure | 1019 hPa | 1018 hPa | |||
| Dew point | 1.3 ℃ | 0.8 ℃ | |||
| Cloudiness | 100% | 100% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Feijenoord
- Charlois
- Zuidplein
- De Vaan
- Horsten
- Kampen
- Steinen
- Lo's
- Schiemond
- Nieuwe Werk
- Dijkzigt
- Centrum
- Delfshaven
- Cool
- CS-Kwartier
- Provenierswijk
- Blijdorp
- Liskwartier
- Oude Noorden
- Agniesebuurt
- Rubroek
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:03 | 6:03/km | 737 of 1148 | |||
| 1 Mile 1.610m | 9:34 | 5:57/km | 574 of 1143 | |||
| Deci Marathon 4.200m | 25:36 | 6:06/km | 630 of 1115 | |||
| 5K 5.000m | 31:41 | 6:20/km | 790 of 1075 | |||
| 5 Mile 8.050m | 50:29 | 6:16/km | 473 of 744 | |||
| 10K 10.000m | 1:02:11 | 6:13/km | 362 of 630 | |||
| Quarter Marathon 10.550m | 1:05:29 | 6:12/km | 237 of 469 | |||
| 15K 15.000m | 1:36:20 | 6:25/km | 221 of 323 | |||
| 10 Mile 16.100m | 1:43:10 | 6:24/km | 172 of 265 | |||
| 20K 20.000m | 2:07:36 | 6:23/km | 116 of 193 | |||
| Half Marathon 21.100m | 2:14:28 | 6:22/km | 109 of 192 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:03 | 6:03/km | 6:03 | 6:03/km |
| 2K | 2.000m | 12:03 | 6:02/km | 6:00 | 6:00/km |
| 3K | 3.000m | 18:09 | 6:03/km | 6:06 | 6:06/km |
| 4K | 4.000m | 24:21 | 6:05/km | 6:12 | 6:12/km |
| 5K | 5.000m | 31:41 | 6:20/km | 7:20 | 7:20/km |
| 6K | 6.000m | 38:00 | 6:20/km | 6:19 | 6:19/km |
| 7K | 7.000m | 44:05 | 6:18/km | 6:05 | 6:05/km |
| 8K | 8.000m | 50:10 | 6:16/km | 6:05 | 6:05/km |
| 9K | 9.000m | 56:15 | 6:15/km | 6:05 | 6:05/km |
| 10K | 10.000m | 1:02:11 | 6:13/km | 5:56 | 5:56/km |
| 11K | 11.000m | 1:08:14 | 6:12/km | 6:03 | 6:03/km |
| 12K | 12.000m | 1:15:08 | 6:16/km | 6:54 | 6:54/km |
| 13K | 13.000m | 1:22:51 | 6:22/km | 7:43 | 7:43/km |
| 14K | 14.000m | 1:30:13 | 6:27/km | 7:22 | 7:22/km |
| 15K | 15.000m | 1:36:20 | 6:25/km | 6:07 | 6:07/km |
| 16K | 16.000m | 1:42:32 | 6:25/km | 6:12 | 6:12/km |
| 17K | 17.000m | 1:48:48 | 6:24/km | 6:16 | 6:16/km |
| 18K | 18.000m | 1:54:51 | 6:23/km | 6:03 | 6:03/km |
| 19K | 19.000m | 2:01:14 | 6:23/km | 6:23 | 6:23/km |
| 20K | 20.000m | 2:07:36 | 6:23/km | 6:22 | 6:22/km |
| 21K | 21.000m | 2:13:55 | 6:23/km | 6:19 | 6:19/km |
| 21.194m | 2:15:01 | 6:22/km | 1:06 | 5:40/km |
Pace
Average pace for fastest three 21K activities are shown for comparison.
Heart Rate
Minimum: 86 bpm
Average: 159 bpm
Maximum: 179 bpm
Cadence
Elevation / Altitude
Minimum: -20m
Average: 2m
Maximum: 15m