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 | |
| Pace | 6:30/km | |
| Shoe | Nike Pegasus 36 |
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 | 506 of 1106 | |||
| 1 Mile 1.610m | 9:23 | 5:50/km | 430 of 1101 | |||
| Deci Marathon 4.200m | 26:40 | 6:21/km | 799 of 1073 | |||
| 5K 5.000m | 31:37 | 6:19/km | 757 of 1036 | |||
| 5 Mile 8.050m | 50:35 | 6:17/km | 465 of 720 | |||
| 10K 10.000m | 1:02:44 | 6:16/km | 381 of 612 | |||
| Quarter Marathon 10.550m | 1:06:22 | 6:17/km | 273 of 455 | |||
| 15K 15.000m | 1:35:27 | 6:22/km | 199 of 312 | |||
| 10 Mile 16.100m | 1:42:26 | 6:22/km | 153 of 258 | |||
| 20K 20.000m | 2:08:19 | 6:25/km | 123 of 188 | |||
| Half Marathon 21.100m | 2:15:58 | 6:27/km | 121 of 188 | |||
| 15 Mile 24.150m | 2:36:10 | 6:28/km | 41 of 73 | |||
| 25K 25.000m | 2:41:55 | 6:29/km | 39 of 72 | |||
| 30K 30.000m | 3:14:56 | 6:30/km | 29 of 51 | |||
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