Rob Kaper's Training (Long Run) in Rotterdam
Sunday 28 March 2021, 13:53 Rotterdam, NL
Long Run 🌬️
March goals: 5k/30 ✅, 10k/60 ✅, HM ✅
Bij Alexandrium en vooral bij de dijk in Capelle forse tegenwind, maar ben niet ontevreden over 2:12:11 voor de eerste HM sinds november.
Details
| Distance Recorded (GPS) | 21.619m | |
| Time (Watch) | 2:15:56 | |
| Pace | 6:17/km | |
| Shoe | Saucony Endorpin Speed |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Overcast clouds | Overcast clouds | |||
| Temperature | 11.9 ℃ | 12.2 ℃ | |||
| Feels like | 10.9 ℃ | 11.2 ℃ | |||
| Wind | SW 11.3 km/h | SW 11.0 km/h | |||
| Humidity | 68% | 67% | |||
| Pressure | 1024 hPa | 1024 hPa | |||
| Dew point | 6.2 ℃ | 6.2 ℃ | |||
| Cloudiness | 100% | 100% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Rubroek
- Oud-Crooswijk
- Oude Noorden
- Nieuw-Crooswijk
- Terbregge
- Hillegersberg-Schiebroek
- Prins Alexander
- Kralingse Veer
- De Esch
- Kralingen-Oost
- Struisenburg
Capelle aan den IJssel
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:30 | 5:30/km | 182 of 960 | |||
| 1 Mile 1.610m | 8:52 | 5:30/km | 164 of 955 | |||
| Deci Marathon 4.200m | 23:58 | 5:42/km | 262 of 940 | |||
| 5K 5.000m | 28:34 | 5:43/km | 259 of 910 | |||
| 5 Mile 8.050m | 46:45 | 5:48/km | 185 of 646 | |||
| 10K 10.000m | 58:49 | 5:53/km | 191 of 542 | |||
| Quarter Marathon 10.550m | 1:03:13 | 6:00/km | 147 of 405 | |||
| 15K 15.000m | 1:32:16 | 6:09/km | 128 of 270 | |||
| 10 Mile 16.100m | 1:39:36 | 6:11/km | 105 of 221 | |||
| 20K 20.000m | 2:05:18 | 6:16/km | 86 of 158 | |||
| Half Marathon 21.100m | 2:12:11 | 6:16/km | 84 of 154 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:30 | 5:30/km | 5:30 | 5:30/km |
| 2K | 2.000m | 11:08 | 5:34/km | 5:38 | 5:38/km |
| 3K | 3.000m | 17:04 | 5:41/km | 5:56 | 5:56/km |
| 4K | 4.000m | 22:47 | 5:42/km | 5:43 | 5:43/km |
| 5K | 5.000m | 28:34 | 5:43/km | 5:47 | 5:47/km |
| 6K | 6.000m | 34:34 | 5:46/km | 6:00 | 6:00/km |
| 7K | 7.000m | 40:31 | 5:47/km | 5:57 | 5:57/km |
| 8K | 8.000m | 46:30 | 5:49/km | 5:59 | 5:59/km |
| 9K | 9.000m | 52:31 | 5:50/km | 6:01 | 6:01/km |
| 10K | 10.000m | 58:49 | 5:53/km | 6:18 | 6:18/km |
| 11K | 11.000m | 1:06:01 | 6:00/km | 7:12 | 7:12/km |
| 12K | 12.000m | 1:12:49 | 6:04/km | 6:48 | 6:48/km |
| 13K | 13.000m | 1:19:21 | 6:06/km | 6:32 | 6:32/km |
| 14K | 14.000m | 1:26:00 | 6:09/km | 6:39 | 6:39/km |
| 15K | 15.000m | 1:32:16 | 6:09/km | 6:16 | 6:16/km |
| 16K | 16.000m | 1:38:56 | 6:11/km | 6:40 | 6:40/km |
| 17K | 17.000m | 1:45:40 | 6:13/km | 6:44 | 6:44/km |
| 18K | 18.000m | 1:52:18 | 6:14/km | 6:38 | 6:38/km |
| 19K | 19.000m | 1:58:59 | 6:16/km | 6:41 | 6:41/km |
| 20K | 20.000m | 2:05:18 | 6:16/km | 6:19 | 6:19/km |
| 21K | 21.000m | 2:11:40 | 6:16/km | 6:22 | 6:22/km |
| 21.619m | 2:15:56 | 6:17/km | 4:16 | 6:54/km |
Pace
Average pace for fastest three 21K activities are shown for comparison.
Heart Rate
Minimum: 80 bpm
Average: 161 bpm
Maximum: 180 bpm
Cadence
Elevation / Altitude
Minimum: -7m
Average: 3m
Maximum: 15m