Rob Kaper's Training (Long Run) in Rotterdam
Monday 10 February 2025, 20:37 Rotterdam, NL
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 |
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 | 714 of 1101 | |||
| 1 Mile 1.610m | 9:34 | 5:57/km | 558 of 1096 | |||
| Deci Marathon 4.200m | 25:36 | 6:06/km | 607 of 1069 | |||
| 5K 5.000m | 31:41 | 6:20/km | 762 of 1033 | |||
| 5 Mile 8.050m | 50:29 | 6:16/km | 458 of 719 | |||
| 10K 10.000m | 1:02:11 | 6:13/km | 353 of 610 | |||
| Quarter Marathon 10.550m | 1:05:29 | 6:12/km | 232 of 454 | |||
| 15K 15.000m | 1:36:20 | 6:25/km | 215 of 312 | |||
| 10 Mile 16.100m | 1:43:10 | 6:24/km | 169 of 258 | |||
| 20K 20.000m | 2:07:36 | 6:23/km | 115 of 188 | |||
| Half Marathon 21.100m | 2:14:28 | 6:22/km | 108 of 187 | |||
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