Rob Kaper's Training (Long Run) in Rotterdam
Saturday 8 February 2020, 18:30
Rotterdam, NL
30.024m
3:15:05
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 | |
| Pace | 6:30/km | |
| Shoe | Nike Pegasus 36 | |
| Performance | 1.03 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Broken clouds | Few clouds | |||
| Temperature | 8.5 ℃ | 7.9 ℃ | |||
| Feels like | 5.9 ℃ | 4.9 ℃ | |||
| Wind | S 4.6 km/h | S 5.1 km/h | |||
| Humidity | 91% | 93% | |||
| Pressure | 1018 hPa | 1017 hPa | |||
| Dew point | 7.2 ℃ | 6.8 ℃ | |||
| Cloudiness | 75% | 20% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Centrum
- Nieuwe Werk
- Feijenoord
- IJsselmonde
- De Veranda
- Sportdorp
- Zomerland
- Groenenhagen-Tuinenhoven
- Kreekhuizen
- Homerusbuurt
- Zenobuurt
- Molièrebuurt
- Pascalkwartier
- Charlois
- Burgen
- Voordes/Rodes
- Hoeken
- Velden
- Lo's
- Steinen
- Kampen
- Horsten
- De Vaan
- Zuidplein
- Zuiderparkhof
- Cool
Barendrecht
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:52 | 5:52/km | 519 of 1151 | |||
| 1 Mile 1.610m | 9:23 | 5:50/km | 445 of 1146 | |||
| Deci Marathon 4.200m | 26:40 | 6:21/km | 834 of 1118 | |||
| 5K 5.000m | 31:37 | 6:19/km | 786 of 1078 | |||
| 5 Mile 8.050m | 50:35 | 6:17/km | 482 of 746 | |||
| 10K 10.000m | 1:02:44 | 6:16/km | 393 of 632 | |||
| Quarter Marathon 10.550m | 1:06:22 | 6:17/km | 282 of 471 | |||
| 15K 15.000m | 1:35:27 | 6:22/km | 206 of 325 | |||
| 10 Mile 16.100m | 1:42:26 | 6:22/km | 155 of 267 | |||
| 20K 20.000m | 2:08:19 | 6:25/km | 126 of 195 | |||
| Half Marathon 21.100m | 2:15:58 | 6:27/km | 125 of 194 | |||
| 15 Mile 24.150m | 2:36:10 | 6:28/km | 43 of 78 | |||
| 25K 25.000m | 2:41:55 | 6:29/km | 42 of 77 | |||
| 30K 30.000m | 3:14:56 | 6:30/km | 32 of 55 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:52 | 5:52/km | 5:52 | 5:52/km |
| 2K | 2.000m | 11:39 | 5:50/km | 5:47 | 5:47/km |
| 3K | 3.000m | 18:06 | 6:02/km | 6:27 | 6:27/km |
| 4K | 4.000m | 25:24 | 6:21/km | 7:18 | 7:18/km |
| 5K | 5.000m | 31:37 | 6:19/km | 6:13 | 6:13/km |
| 6K | 6.000m | 37:48 | 6:18/km | 6:11 | 6:11/km |
| 7K | 7.000m | 44:05 | 6:18/km | 6:17 | 6:17/km |
| 8K | 8.000m | 50:18 | 6:17/km | 6:13 | 6:13/km |
| 9K | 9.000m | 56:33 | 6:17/km | 6:15 | 6:15/km |
| 10K | 10.000m | 1:02:44 | 6:16/km | 6:11 | 6:11/km |
| 11K | 11.000m | 1:09:11 | 6:17/km | 6:27 | 6:27/km |
| 12K | 12.000m | 1:15:47 | 6:19/km | 6:36 | 6:36/km |
| 13K | 13.000m | 1:22:12 | 6:19/km | 6:25 | 6:25/km |
| 14K | 14.000m | 1:28:45 | 6:20/km | 6:33 | 6:33/km |
| 15K | 15.000m | 1:35:27 | 6:22/km | 6:42 | 6:42/km |
| 16K | 16.000m | 1:41:45 | 6:22/km | 6:18 | 6:18/km |
| 17K | 17.000m | 1:48:18 | 6:22/km | 6:33 | 6:33/km |
| 18K | 18.000m | 1:54:51 | 6:23/km | 6:33 | 6:33/km |
| 19K | 19.000m | 2:01:27 | 6:24/km | 6:36 | 6:36/km |
| 20K | 20.000m | 2:08:19 | 6:25/km | 6:52 | 6:52/km |
| 21K | 21.000m | 2:15:19 | 6:27/km | 7:00 | 7:00/km |
| 22K | 22.000m | 2:22:15 | 6:28/km | 6:56 | 6:56/km |
| 23K | 23.000m | 2:28:38 | 6:28/km | 6:23 | 6:23/km |
| 24K | 24.000m | 2:35:14 | 6:28/km | 6:36 | 6:36/km |
| 25K | 25.000m | 2:41:55 | 6:29/km | 6:41 | 6:41/km |
| 26K | 26.000m | 2:48:23 | 6:29/km | 6:28 | 6:28/km |
| 27K | 27.000m | 2:54:55 | 6:29/km | 6:32 | 6:32/km |
| 28K | 28.000m | 3:02:00 | 6:30/km | 7:05 | 7:05/km |
| 29K | 29.000m | 3:08:26 | 6:30/km | 6:26 | 6:26/km |
| 30K | 30.000m | 3:14:56 | 6:30/km | 6:30 | 6:30/km |
| 30.024m | 3:15:05 | 6:30/km | 0:9 | 6:15/km |
Pace
Average pace for fastest three 30K activities are shown for comparison.
Heart Rate
Minimum: 74 bpm
Average: 149 bpm
Maximum: 165 bpm
Cadence
Elevation / Altitude
Minimum: -25m
Average: 6m
Maximum: 68m