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 | 339 of 996 | |||
| 1 Mile 1.610m | 9:18 | 5:47/km | 356 of 991 | |||
| Deci Marathon 4.200m | 24:54 | 5:56/km | 427 of 975 | |||
| 5K 5.000m | 29:29 | 5:54/km | 383 of 944 | |||
| 5 Mile 8.050m | 47:57 | 5:57/km | 279 of 672 | |||
| 10K 10.000m | 59:55 | 6:00/km | 248 of 564 | |||
| Quarter Marathon 10.550m | 1:03:19 | 6:00/km | 156 of 420 | |||
| 15K 15.000m | 1:30:38 | 6:03/km | 124 of 282 | |||
| 10 Mile 16.100m | 1:37:30 | 6:03/km | 97 of 232 | |||
| 20K 20.000m | 2:02:34 | 6:08/km | 85 of 169 | |||
| Half Marathon 21.100m | 2:09:30 | 6:08/km | 83 of 165 | |||
| 15 Mile 24.150m | 2:29:03 | 6:10/km | 23 of 61 | |||
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
- Training (Long Run) in Rotterdam (split pace)
- Training (Long Run) in Rotterdam (average pace)
- Osaka Marathon 2025 (24 Feb 2025)
- Antwerp Marathon 2023 (22 Oct 2023)
- Halve Marathon Capelle 2021 (3 Oct 2021)
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