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 | 692 of 1059 | |||
| 1 Mile 1.610m | 9:34 | 5:57/km | 542 of 1054 | |||
| Deci Marathon 4.200m | 25:36 | 6:06/km | 591 of 1033 | |||
| 5K 5.000m | 31:41 | 6:20/km | 736 of 998 | |||
| 5 Mile 8.050m | 50:29 | 6:16/km | 449 of 704 | |||
| 10K 10.000m | 1:02:11 | 6:13/km | 347 of 595 | |||
| Quarter Marathon 10.550m | 1:05:29 | 6:12/km | 227 of 442 | |||
| 15K 15.000m | 1:36:20 | 6:25/km | 208 of 299 | |||
| 10 Mile 16.100m | 1:43:10 | 6:24/km | 163 of 248 | |||
| 20K 20.000m | 2:07:36 | 6:23/km | 112 of 181 | |||
| Half Marathon 21.100m | 2:14:28 | 6:22/km | 105 of 176 | |||
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