Rob Kaper's Training (Long Run) in Rotterdam
Sunday 26 January 2020, 12:13 Rotterdam, NL
Training target: Long run
Half uurtje langer dan gepland want ik wilde toch zeker 20+ lopen. Rustig aan gedaan verder. Rotterkade is leuk stukje!
Warmup: 10 minutes in zones 1-2.
Work: 95 minutes in zone 2.
Cooldown: 5 minutes in zones 1-2.
Details
| Distance Recorded (GPS) | 22.022m | |
| Time (Watch) | 2:20:28 | |
| Pace | 6:23/km | |
| Shoe | Nike Pegasus 36 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Broken clouds | Clear sky | |||
| Temperature | 6.2 ℃ | 8.5 ℃ | |||
| Feels like | 3.6 ℃ | 5.8 ℃ | |||
| Wind | S 3.6 km/h | S 4.6 km/h | |||
| Humidity | 90% | 87% | |||
| Pressure | 1015 hPa | 1013 hPa | |||
| Dew point | 4.7 ℃ | 6.4 ℃ | |||
| Cloudiness | 75% | 0% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
- Kralingse Bos
- Terbregge
- Prins Alexander
- Hillegersberg-Schiebroek
- Oude Noorden
- Nieuw-Crooswijk
- Oud-Crooswijk
- Kralingen-West
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:44 | 5:44/km | 370 of 1063 | |||
| 1 Mile 1.610m | 9:20 | 5:48/km | 386 of 1058 | |||
| Deci Marathon 4.200m | 25:14 | 6:00/km | 515 of 1037 | |||
| 5K 5.000m | 30:35 | 6:07/km | 580 of 1003 | |||
| 5 Mile 8.050m | 52:34 | 6:32/km | 578 of 706 | |||
| 10K 10.000m | 1:04:41 | 6:28/km | 458 of 598 | |||
| Quarter Marathon 10.550m | 1:08:04 | 6:27/km | 323 of 444 | |||
| 15K 15.000m | 1:35:56 | 6:24/km | 205 of 303 | |||
| 10 Mile 16.100m | 1:42:44 | 6:23/km | 158 of 250 | |||
| 20K 20.000m | 2:06:55 | 6:21/km | 106 of 182 | |||
| Half Marathon 21.100m | 2:13:40 | 6:20/km | 97 of 178 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:44 | 5:44/km | 5:44 | 5:44/km |
| 2K | 2.000m | 11:34 | 5:47/km | 5:50 | 5:50/km |
| 3K | 3.000m | 17:39 | 5:53/km | 6:05 | 6:05/km |
| 4K | 4.000m | 24:05 | 6:01/km | 6:26 | 6:26/km |
| 5K | 5.000m | 30:35 | 6:07/km | 6:30 | 6:30/km |
| 6K | 6.000m | 37:12 | 6:12/km | 6:37 | 6:37/km |
| 7K | 7.000m | 44:47 | 6:24/km | 7:35 | 7:35/km |
| 8K | 8.000m | 52:16 | 6:32/km | 7:29 | 7:29/km |
| 9K | 9.000m | 58:29 | 6:30/km | 6:13 | 6:13/km |
| 10K | 10.000m | 1:04:41 | 6:28/km | 6:12 | 6:12/km |
| 11K | 11.000m | 1:10:53 | 6:27/km | 6:12 | 6:12/km |
| 12K | 12.000m | 1:17:01 | 6:25/km | 6:08 | 6:08/km |
| 13K | 13.000m | 1:23:13 | 6:24/km | 6:12 | 6:12/km |
| 14K | 14.000m | 1:29:41 | 6:24/km | 6:28 | 6:28/km |
| 15K | 15.000m | 1:35:56 | 6:24/km | 6:15 | 6:15/km |
| 16K | 16.000m | 1:42:10 | 6:23/km | 6:14 | 6:14/km |
| 17K | 17.000m | 1:48:18 | 6:22/km | 6:08 | 6:08/km |
| 18K | 18.000m | 1:54:37 | 6:22/km | 6:19 | 6:19/km |
| 19K | 19.000m | 2:00:50 | 6:22/km | 6:13 | 6:13/km |
| 20K | 20.000m | 2:06:55 | 6:21/km | 6:05 | 6:05/km |
| 21K | 21.000m | 2:12:59 | 6:20/km | 6:04 | 6:04/km |
| 22K | 22.000m | 2:20:18 | 6:23/km | 7:19 | 7:19/km |
| 22.022m | 2:20:28 | 6:23/km | 0:10 | 7:35/km |
Pace
Average pace for fastest three 22K activities are shown for comparison.
Heart Rate
Minimum: 81 bpm
Average: 152 bpm
Maximum: 170 bpm
Cadence
Elevation / Altitude
Minimum: -18m
Average: 4m
Maximum: 49m