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

Badges Earned

Rotterdam skyline
Runnerdam

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/km452 of 961
1 Mile
1.610m
9:235:50/km386 of 956
Deci Marathon
4.200m
26:406:21/km703 of 941
5K
5.000m
31:376:19/km670 of 911
5 Mile
8.050m
50:356:17/km421 of 647
10K
10.000m
1:02:446:16/km346 of 543
Quarter Marathon
10.550m
1:06:226:17/km246 of 405
15K
15.000m
1:35:276:22/km176 of 270
10 Mile
16.100m
1:42:266:22/km133 of 221
20K
20.000m
2:08:196:25/km106 of 158
Half Marathon
21.100m
2:15:586:27/km104 of 154
15 Mile
24.150m
2:36:106:28/km32 of 57
25K
25.000m
2:41:556:29/km31 of 56
30K
30.000m
3:14:566:30/km23 of 36

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

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

Cadence

Elevation / Altitude

Minimum: -25m
Average: 6m
Maximum: 68m