Rob Kaper's Training (Long Run) in Rotterdam
Sunday 22 March 2020, 12:32 Rotterdam, NL
Long Run
Heerlijk zonnetje (eindelijk nieuwe broek kunnen proberen) maar niet te warm, sterker nog, de wind stond soms aardig tegen. Bedoeling was eigenlijk 30 maar had niks aan drinken of gelletjes bij dus de benen vonden het wel goed zo.
Details
| Distance Recorded (GPS) | 24.340m | |
| Time (Watch) | 2:30:14 | |
| Pace | 6:10/km | |
| Shoe | Nike Pegasus 36 Pink |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Clear sky | Clear sky | |||
| Temperature | 7.4 ℃ | 9.5 ℃ | |||
| Feels like | 3.5 ℃ | 6.0 ℃ | |||
| Wind | E 7.2 km/h | E 8.0 km/h | |||
| Humidity | 49% | 43% | |||
| Pressure | 1030 hPa | 1030 hPa | |||
| Dew point | -2.3 ℃ | -2.2 ℃ | |||
| Cloudiness | 0% | 0% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Rubroek
- Oud-Crooswijk
- Nieuw-Crooswijk
- Oude Noorden
- Hillegersberg-Schiebroek
- Terbregge
- Kralingse Bos
- Kralingen-Oost
- De Esch
- Kralingse Veer
- IJsselmonde
- Zomerland
- Sportdorp
- De Veranda
- Feijenoord
- Wilhelminapier
- Nieuwe Werk
- Centrum
Capelle aan den IJssel
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:43 | 5:43/km | 341 of 1005 | |||
| 1 Mile 1.610m | 9:18 | 5:47/km | 358 of 1000 | |||
| Deci Marathon 4.200m | 24:54 | 5:56/km | 430 of 984 | |||
| 5K 5.000m | 29:29 | 5:54/km | 386 of 953 | |||
| 5 Mile 8.050m | 47:57 | 5:57/km | 280 of 678 | |||
| 10K 10.000m | 59:55 | 6:00/km | 250 of 570 | |||
| Quarter Marathon 10.550m | 1:03:19 | 6:00/km | 158 of 425 | |||
| 15K 15.000m | 1:30:38 | 6:03/km | 126 of 287 | |||
| 10 Mile 16.100m | 1:37:30 | 6:03/km | 98 of 236 | |||
| 20K 20.000m | 2:02:34 | 6:08/km | 85 of 171 | |||
| Half Marathon 21.100m | 2:09:30 | 6:08/km | 83 of 167 | |||
| 15 Mile 24.150m | 2:29:03 | 6:10/km | 23 of 63 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:43 | 5:43/km | 5:43 | 5:43/km |
| 2K | 2.000m | 11:35 | 5:48/km | 5:52 | 5:52/km |
| 3K | 3.000m | 17:49 | 5:56/km | 6:14 | 6:14/km |
| 4K | 4.000m | 23:42 | 5:56/km | 5:53 | 5:53/km |
| 5K | 5.000m | 29:29 | 5:54/km | 5:47 | 5:47/km |
| 6K | 6.000m | 35:32 | 5:55/km | 6:03 | 6:03/km |
| 7K | 7.000m | 41:19 | 5:54/km | 5:47 | 5:47/km |
| 8K | 8.000m | 47:39 | 5:57/km | 6:20 | 6:20/km |
| 9K | 9.000m | 54:12 | 6:01/km | 6:33 | 6:33/km |
| 10K | 10.000m | 59:55 | 6:00/km | 5:43 | 5:43/km |
| 11K | 11.000m | 1:06:03 | 6:00/km | 6:08 | 6:08/km |
| 12K | 12.000m | 1:12:01 | 6:00/km | 5:58 | 5:58/km |
| 13K | 13.000m | 1:18:04 | 6:00/km | 6:03 | 6:03/km |
| 14K | 14.000m | 1:24:25 | 6:02/km | 6:21 | 6:21/km |
| 15K | 15.000m | 1:30:38 | 6:03/km | 6:13 | 6:13/km |
| 16K | 16.000m | 1:36:56 | 6:04/km | 6:18 | 6:18/km |
| 17K | 17.000m | 1:43:14 | 6:04/km | 6:18 | 6:18/km |
| 18K | 18.000m | 1:49:21 | 6:05/km | 6:07 | 6:07/km |
| 19K | 19.000m | 1:56:34 | 6:08/km | 7:13 | 7:13/km |
| 20K | 20.000m | 2:02:34 | 6:08/km | 6:00 | 6:00/km |
| 21K | 21.000m | 2:08:51 | 6:08/km | 6:17 | 6:17/km |
| 22K | 22.000m | 2:15:23 | 6:09/km | 6:32 | 6:32/km |
| 23K | 23.000m | 2:21:16 | 6:09/km | 5:53 | 5:53/km |
| 24K | 24.000m | 2:28:02 | 6:10/km | 6:46 | 6:46/km |
| 24.340m | 2:30:14 | 6:10/km | 2:12 | 6:28/km |
Pace
Average pace for fastest three 24K activities are shown for comparison.
Heart Rate
Minimum: 91 bpm
Average: 141 bpm
Maximum: 178 bpm
Cadence
Elevation / Altitude
Minimum: -23m
Average: 0m
Maximum: 36m