Rob Kaper's Training (Long Run) in Rotterdam
Sunday 12 January 2020, 12:06 Rotterdam, NL
Training target: Long run
Iets verder dan het schema, maar wilde het middenstuk van de marathon verkennen en dat is gelukt.
Warmup: 10 minutes in zones 1-2.
Work: 90 minutes in zone 2.
Cooldown: 5 minutes in zones 1-2.
Details
| Distance Recorded (GPS) | 19.428m | |
| Time (Watch) | 2:10:15 | |
| Pace | 6:42/km | |
| Shoe | Nike Pegasus 36 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Moderate rain | Broken clouds | |||
| Temperature | 7.3 ℃ | 9.5 ℃ | |||
| Feels like | 2.8 ℃ | 5.4 ℃ | |||
| Wind | SW 9.3 km/h | SW 10.8 km/h | |||
| Humidity | 89% | 88% | |||
| Pressure | 1017 hPa | 1016 hPa | |||
| Dew point | 5.6 ℃ | 7.6 ℃ | |||
| Cloudiness | 100% | 75% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Zenobuurt
- Homerusbuurt
- Molièrebuurt
- IJsselmonde
- Pascalkwartier
- Charlois
- Burgen
- Voordes/Rodes
- Hoeken
- Velden
- Lo's
- Steinen
- Kampen
- Horsten
- De Vaan
- Feijenoord
- Zuidplein
- Zuiderparkhof
- Tweebosbuurt
- Wilhelminapier
- Nieuwe Werk
- Centrum
- Stadsdriehoek
Barendrecht
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:03 | 6:03/km | 675 of 1063 | |||
| 1 Mile 1.610m | 9:48 | 6:05/km | 655 of 1058 | |||
| Deci Marathon 4.200m | 26:08 | 6:13/km | 682 of 1037 | |||
| 5K 5.000m | 31:23 | 6:17/km | 693 of 1003 | |||
| 5 Mile 8.050m | 51:28 | 6:24/km | 514 of 706 | |||
| 10K 10.000m | 1:04:29 | 6:27/km | 448 of 598 | |||
| Quarter Marathon 10.550m | 1:08:24 | 6:29/km | 333 of 444 | |||
| 15K 15.000m | 1:38:22 | 6:33/km | 235 of 303 | |||
| 10 Mile 16.100m | 1:47:12 | 6:40/km | 204 of 250 | |||
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 | 12:15 | 6:08/km | 6:12 | 6:12/km |
| 3K | 3.000m | 18:41 | 6:14/km | 6:26 | 6:26/km |
| 4K | 4.000m | 24:54 | 6:14/km | 6:13 | 6:13/km |
| 5K | 5.000m | 31:23 | 6:17/km | 6:29 | 6:29/km |
| 6K | 6.000m | 37:45 | 6:18/km | 6:22 | 6:22/km |
| 7K | 7.000m | 44:30 | 6:21/km | 6:45 | 6:45/km |
| 8K | 8.000m | 51:07 | 6:23/km | 6:37 | 6:37/km |
| 9K | 9.000m | 57:54 | 6:26/km | 6:47 | 6:47/km |
| 10K | 10.000m | 1:04:29 | 6:27/km | 6:35 | 6:35/km |
| 11K | 11.000m | 1:11:33 | 6:30/km | 7:04 | 7:04/km |
| 12K | 12.000m | 1:18:19 | 6:32/km | 6:46 | 6:46/km |
| 13K | 13.000m | 1:25:22 | 6:34/km | 7:03 | 7:03/km |
| 14K | 14.000m | 1:31:53 | 6:34/km | 6:31 | 6:31/km |
| 15K | 15.000m | 1:38:22 | 6:33/km | 6:29 | 6:29/km |
| 16K | 16.000m | 1:46:32 | 6:40/km | 8:10 | 8:10/km |
| 17K | 17.000m | 1:53:22 | 6:40/km | 6:50 | 6:50/km |
| 18K | 18.000m | 2:00:07 | 6:40/km | 6:45 | 6:45/km |
| 19K | 19.000m | 2:07:09 | 6:42/km | 7:02 | 7:02/km |
| 19.428m | 2:10:15 | 6:42/km | 3:06 | 7:15/km |
Pace
Average pace for fastest three 19K activities are shown for comparison.
Heart Rate
Minimum: 96 bpm
Average: 151 bpm
Maximum: 174 bpm
Cadence
Elevation / Altitude
Minimum: -34m
Average: 9m
Maximum: 91m