Rob Kaper's Training (Long Run) in Rotterdam

Saturday 8 February 2020, 18:30
Rotterdam, NL

Training target: Long run

Ciara gaat mijn trainingschema niet verpesten, vanavond dus maar de zondag long run gedaan. Grotendeels marathonroute gevolgd op stukje Brielselaan/Putselaan na (maar was ook iets eerder begonnen dus dat streept elkaar wel weg).

Beetje chaving op de binnenbenen, knie deed zeer op 18km maar trok snel bij, Erasmusbrug is na 27,5km best een pittig ding en de man met de hamer gelukkig niet tegengekomen al denk ik dat die niet heel ver na de kubuswoningen staat.

Doel was 6:30 tempo en dat is net aan gelukt, 3u15 over 30km. Moet over acht weken nog ietsjes sneller en vooral 12km langer.

Details

Distance Recorded (GPS)30.024m
Time (Watch)3:15:05
Pace6:30/km
ShoeNike Pegasus 36
Strava3083643761

Weather

StartFinish
DescriptionBroken cloudsFew clouds
Temperature8.6 ℃7.9 ℃
Feels like6.0 ℃4.9 ℃
WindS 4.6 km/hS 5.1 km/h
Humidity93%93%
Pressure1018 hPa1017 hPa
Dew point7.5 ℃6.8 ℃
Cloudiness75%20%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Nieuwe Werk
  • Feijenoord
  • Wilhelminapier
  • IJsselmonde
  • De Veranda
  • Sportdorp
  • Zomerland
  • Groenenhagen-Tuinenhoven
  • Kreekhuizen
  • Zenobuurt
  • Homerusbuurt
  • Molièrebuurt
  • Pascalkwartier
  • Charlois
  • Burgen
  • Voordes/Rodes
  • Hoeken
  • Velden
  • Lo's
  • Steinen
  • Kampen
  • Horsten
  • De Vaan
  • Zuiderparkhof
  • Cool

Barendrecht

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
5:525:52/km386 of 828
1 Mile
1.610m
9:235:50/km323 of 823
Deci Marathon
4.200m
26:406:21/km603 of 808
5K
5.000m
31:376:19/km573 of 783
5 Mile
8.050m
50:356:17/km363 of 561
10K
10.000m
1:02:446:16/km292 of 467
Quarter Marathon
10.550m
1:06:226:17/km213 of 355
15K
15.000m
1:35:276:22/km147 of 229
10 Mile
16.100m
1:42:266:22/km112 of 188
20K
20.000m
2:08:196:25/km92 of 136
Half Marathon
21.100m
2:15:586:27/km90 of 133
15 Mile
24.150m
2:36:106:28/km27 of 47
25K
25.000m
2:41:556:29/km26 of 46
30K
30.000m
3:14:566:30/km18 of 27

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m5:525:52/km5:525:52/km
2K2.000m11:395:50/km5:475:47/km
3K3.000m18:066:02/km6:276:27/km
4K4.000m25:246:21/km7:187:18/km
5K5.000m31:376:19/km6:136:13/km
6K6.000m37:486:18/km6:116:11/km
7K7.000m44:056:18/km6:176:17/km
8K8.000m50:186:17/km6:136:13/km
9K9.000m56:336:17/km6:156:15/km
10K10.000m1:02:446:16/km6:116:11/km
11K11.000m1:09:116:17/km6:276:27/km
12K12.000m1:15:476:19/km6:366:36/km
13K13.000m1:22:126:19/km6:256:25/km
14K14.000m1:28:456:20/km6:336:33/km
15K15.000m1:35:276:22/km6:426:42/km
16K16.000m1:41:456:22/km6:186:18/km
17K17.000m1:48:186:22/km6:336:33/km
18K18.000m1:54:516:23/km6:336:33/km
19K19.000m2:01:276:24/km6:366:36/km
20K20.000m2:08:196:25/km6:526:52/km
21K21.000m2:15:196:27/km7:007:00/km
22K22.000m2:22:156:28/km6:566:56/km
23K23.000m2:28:386:28/km6:236:23/km
24K24.000m2:35:146:28/km6:366:36/km
25K25.000m2:41:556:29/km6:416:41/km
26K26.000m2:48:236:29/km6:286:28/km
27K27.000m2:54:556:29/km6:326:32/km
28K28.000m3:02:006:30/km7:057:05/km
29K29.000m3:08:266:30/km6:266:26/km
30K30.000m3:14:566:30/km6:306:30/km
30.024m3:15:056:30/km0:96:15/km

Pace

Average pace for fastest three 30K activities are shown for comparison.

Heart Rate

Average: 149 bpm
Maximum: 165 bpm
Minimum: 74 bpm

Cadence

Altitude