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/km410 of 871
1 Mile
1.610m
9:235:50/km346 of 866
Deci Marathon
4.200m
26:406:21/km641 of 851
5K
5.000m
31:376:19/km610 of 823
5 Mile
8.050m
50:356:17/km387 of 589
10K
10.000m
1:02:446:16/km314 of 492
Quarter Marathon
10.550m
1:06:226:17/km228 of 372
15K
15.000m
1:35:276:22/km160 of 244
10 Mile
16.100m
1:42:266:22/km121 of 199
20K
20.000m
2:08:196:25/km98 of 143
Half Marathon
21.100m
2:15:586:27/km96 of 140
15 Mile
24.150m
2:36:106:28/km30 of 51
25K
25.000m
2:41:556:29/km29 of 50
30K
30.000m
3:14:566:30/km21 of 31

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