Rob Kaper's Training (Long Run) in Rotterdam
Sunday 17 May 2020, 21:32 Rotterdam, NL
Long Run
Heerlijk gelopen, leuk niet-standaard rondje vliegveld en Noord voor de verandering. Wat een verschil met vorige week, tien mijl vrij makkelijk op ongeveer 6:00/km kunnen houden, alleen laatste paar kilometers wel een beetje op. Had eigenlijk niet verwacht dat dit er nu alweer in zat.
Details
| Distance Recorded (GPS) | 21.153m | |
| Time (Watch) | 2:09:01 | |
| Pace | 6:06/km | |
| Shoe | Nike Pegasus 36 Pink |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Clear sky | Broken clouds | |||
| Temperature | 14.5 ℃ | 12.6 ℃ | |||
| Feels like | 13.7 ℃ | 11.7 ℃ | |||
| Wind | SW 2.4 km/h | SW 2.6 km/h | |||
| Humidity | 64% | 71% | |||
| Pressure | 1023 hPa | 1023 hPa | |||
| Dew point | 7.8 ℃ | 7.5 ℃ | |||
| Cloudiness | 5% | 60% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Centrum
- CS-Kwartier
- Provenierswijk
- Agniesebuurt
- Blijdorp
- Bergpolder
- Hillegersberg-Schiebroek
- Overschie
- Liskwartier
- Oude Noorden
- Rubroek
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:52 | 5:52/km | 492 of 1063 | |||
| 1 Mile 1.610m | 9:12 | 5:43/km | 324 of 1058 | |||
| Deci Marathon 4.200m | 24:39 | 5:52/km | 397 of 1037 | |||
| 5K 5.000m | 29:29 | 5:54/km | 400 of 1003 | |||
| 5 Mile 8.050m | 47:50 | 5:57/km | 275 of 706 | |||
| 10K 10.000m | 59:18 | 5:56/km | 230 of 598 | |||
| Quarter Marathon 10.550m | 1:02:39 | 5:56/km | 143 of 444 | |||
| 15K 15.000m | 1:30:06 | 6:00/km | 119 of 303 | |||
| 10 Mile 16.100m | 1:36:49 | 6:01/km | 97 of 250 | |||
| 20K 20.000m | 2:01:57 | 6:06/km | 85 of 182 | |||
| Half Marathon 21.100m | 2:08:34 | 6:06/km | 80 of 178 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:52 | 5:52/km | 5:52 | 5:52/km |
| 2K | 2.000m | 11:32 | 5:46/km | 5:40 | 5:40/km |
| 3K | 3.000m | 17:36 | 5:52/km | 6:04 | 6:04/km |
| 4K | 4.000m | 23:25 | 5:51/km | 5:49 | 5:49/km |
| 5K | 5.000m | 29:29 | 5:54/km | 6:04 | 6:04/km |
| 6K | 6.000m | 35:40 | 5:57/km | 6:11 | 6:11/km |
| 7K | 7.000m | 41:41 | 5:57/km | 6:01 | 6:01/km |
| 8K | 8.000m | 47:33 | 5:57/km | 5:52 | 5:52/km |
| 9K | 9.000m | 53:31 | 5:57/km | 5:58 | 5:58/km |
| 10K | 10.000m | 59:18 | 5:56/km | 5:47 | 5:47/km |
| 11K | 11.000m | 1:05:27 | 5:57/km | 6:09 | 6:09/km |
| 12K | 12.000m | 1:11:36 | 5:58/km | 6:09 | 6:09/km |
| 13K | 13.000m | 1:17:44 | 5:59/km | 6:08 | 6:08/km |
| 14K | 14.000m | 1:23:57 | 6:00/km | 6:13 | 6:13/km |
| 15K | 15.000m | 1:30:06 | 6:00/km | 6:09 | 6:09/km |
| 16K | 16.000m | 1:36:12 | 6:01/km | 6:06 | 6:06/km |
| 17K | 17.000m | 1:42:25 | 6:01/km | 6:13 | 6:13/km |
| 18K | 18.000m | 1:48:56 | 6:03/km | 6:31 | 6:31/km |
| 19K | 19.000m | 1:55:30 | 6:05/km | 6:34 | 6:34/km |
| 20K | 20.000m | 2:01:57 | 6:06/km | 6:27 | 6:27/km |
| 21K | 21.000m | 2:07:53 | 6:05/km | 5:56 | 5:56/km |
| 21.153m | 2:09:01 | 6:06/km | 1:08 | 7:24/km |
Pace
Average pace for fastest three 21K activities are shown for comparison.
Heart Rate
Minimum: 101 bpm
Average: 171 bpm
Maximum: 182 bpm
Cadence
Elevation / Altitude
Minimum: -10m
Average: 7m
Maximum: 112m