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 | 739 of 1151 | |||
| 1 Mile 1.610m | 9:34 | 5:57/km | 576 of 1146 | |||
| Deci Marathon 4.200m | 25:36 | 6:06/km | 632 of 1118 | |||
| 5K 5.000m | 31:41 | 6:20/km | 793 of 1078 | |||
| 5 Mile 8.050m | 50:29 | 6:16/km | 475 of 746 | |||
| 10K 10.000m | 1:02:11 | 6:13/km | 364 of 632 | |||
| Quarter Marathon 10.550m | 1:05:29 | 6:12/km | 239 of 471 | |||
| 15K 15.000m | 1:36:20 | 6:25/km | 223 of 325 | |||
| 10 Mile 16.100m | 1:43:10 | 6:24/km | 174 of 267 | |||
| 20K 20.000m | 2:07:36 | 6:23/km | 118 of 195 | |||
| Half Marathon 21.100m | 2:14:28 | 6:22/km | 111 of 194 | |||
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