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 | 338 of 994 | |||
| 1 Mile 1.610m | 9:18 | 5:47/km | 355 of 989 | |||
| Deci Marathon 4.200m | 24:54 | 5:56/km | 426 of 973 | |||
| 5K 5.000m | 29:29 | 5:54/km | 382 of 942 | |||
| 5 Mile 8.050m | 47:57 | 5:57/km | 278 of 670 | |||
| 10K 10.000m | 59:55 | 6:00/km | 247 of 562 | |||
| Quarter Marathon 10.550m | 1:03:19 | 6:00/km | 156 of 419 | |||
| 15K 15.000m | 1:30:38 | 6:03/km | 124 of 281 | |||
| 10 Mile 16.100m | 1:37:30 | 6:03/km | 97 of 231 | |||
| 20K 20.000m | 2:02:34 | 6:08/km | 85 of 168 | |||
| Half Marathon 21.100m | 2:09:30 | 6:08/km | 83 of 164 | |||
| 15 Mile 24.150m | 2:29:03 | 6:10/km | 23 of 60 | |||
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