Rob Kaper's Training (Long Run) in Rotterdam
Wednesday 16 June 2021, 07:54 Rotterdam, NL
Long Run 🥵🧊
Langste van het jaar, maar redelijk goed vol kunnen houden dankzij 1L water (lees: ijs) op de rug. Vanaf 10u werd het zonnetje wel erg warm. Kleine pauze op 14k voor noodbrug werkzaamheden nieuwe snelweg, langzame 19k (skiheuvel) en pauze bij 26k voor refill bij watertappunt.
En nu doe ik de rest vd dag niks meer behalve in de zon luieren en ijsjes eten.
Details
| Distance Recorded (GPS) | 28.705m | |
| Time (Watch) | 3:10:39 | |
| Pace | 6:39/km | |
| Shoe | Saucony Endorpin Speed |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Few clouds | Few clouds | |||
| Temperature | 18.4 ℃ | 24.5 ℃ | |||
| Feels like | 18.1 ℃ | 24.4 ℃ | |||
| Wind | E 2.6 km/h | E 4.6 km/h | |||
| Humidity | 71% | 53% | |||
| Pressure | 1016 hPa | 1015 hPa | |||
| Dew point | 13.0 ℃ | 14.3 ℃ | |||
| Cloudiness | 20% | 11% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Rubroek
- Oude Noorden
- Agniesebuurt
- Liskwartier
- Bergpolder
- Blijdorp
- Overschie
- Hillegersberg-Schiebroek
- 110-Morgen
- Prins Alexander
- Terbregge
- Kralingse Bos
- Kralingen-West
- Oud-Crooswijk
Lansingerland
- Bergschenhoek
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:21 | 6:21/km | 871 of 1059 | |||
| 1 Mile 1.610m | 9:53 | 6:08/km | 697 of 1054 | |||
| Deci Marathon 4.200m | 26:45 | 6:22/km | 789 of 1033 | |||
| 5K 5.000m | 31:36 | 6:19/km | 725 of 998 | |||
| 5 Mile 8.050m | 50:55 | 6:20/km | 482 of 704 | |||
| 10K 10.000m | 1:03:39 | 6:22/km | 415 of 595 | |||
| Quarter Marathon 10.550m | 1:07:07 | 6:22/km | 298 of 442 | |||
| 15K 15.000m | 1:36:19 | 6:25/km | 207 of 299 | |||
| 10 Mile 16.100m | 1:43:19 | 6:25/km | 167 of 248 | |||
| 20K 20.000m | 2:09:38 | 6:29/km | 127 of 181 | |||
| Half Marathon 21.100m | 2:16:57 | 6:29/km | 124 of 176 | |||
| 15 Mile 24.150m | 2:37:53 | 6:32/km | 39 of 66 | |||
| 25K 25.000m | 2:43:42 | 6:33/km | 38 of 65 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:21 | 6:21/km | 6:21 | 6:21/km |
| 2K | 2.000m | 12:14 | 6:07/km | 5:53 | 5:53/km |
| 3K | 3.000m | 18:29 | 6:10/km | 6:15 | 6:15/km |
| 4K | 4.000m | 25:31 | 6:23/km | 7:02 | 7:02/km |
| 5K | 5.000m | 31:36 | 6:19/km | 6:05 | 6:05/km |
| 6K | 6.000m | 37:47 | 6:18/km | 6:11 | 6:11/km |
| 7K | 7.000m | 44:15 | 6:19/km | 6:28 | 6:28/km |
| 8K | 8.000m | 50:36 | 6:20/km | 6:21 | 6:21/km |
| 9K | 9.000m | 57:09 | 6:21/km | 6:33 | 6:33/km |
| 10K | 10.000m | 1:03:39 | 6:22/km | 6:30 | 6:30/km |
| 11K | 11.000m | 1:10:00 | 6:22/km | 6:21 | 6:21/km |
| 12K | 12.000m | 1:16:21 | 6:22/km | 6:21 | 6:21/km |
| 13K | 13.000m | 1:22:44 | 6:22/km | 6:23 | 6:23/km |
| 14K | 14.000m | 1:30:02 | 6:26/km | 7:18 | 7:18/km |
| 15K | 15.000m | 1:36:19 | 6:25/km | 6:17 | 6:17/km |
| 16K | 16.000m | 1:42:43 | 6:25/km | 6:24 | 6:24/km |
| 17K | 17.000m | 1:49:09 | 6:25/km | 6:26 | 6:26/km |
| 18K | 18.000m | 1:55:38 | 6:25/km | 6:29 | 6:29/km |
| 19K | 19.000m | 2:03:01 | 6:28/km | 7:23 | 7:23/km |
| 20K | 20.000m | 2:09:38 | 6:29/km | 6:37 | 6:37/km |
| 21K | 21.000m | 2:16:20 | 6:30/km | 6:42 | 6:42/km |
| 22K | 22.000m | 2:22:49 | 6:30/km | 6:29 | 6:29/km |
| 23K | 23.000m | 2:29:49 | 6:31/km | 7:00 | 7:00/km |
| 24K | 24.000m | 2:36:30 | 6:31/km | 6:41 | 6:41/km |
| 25K | 25.000m | 2:43:42 | 6:33/km | 7:12 | 7:12/km |
| 26K | 26.000m | 2:52:24 | 6:38/km | 8:42 | 8:42/km |
| 27K | 27.000m | 2:59:03 | 6:38/km | 6:39 | 6:39/km |
| 28K | 28.000m | 3:05:57 | 6:38/km | 6:54 | 6:54/km |
| 28.705m | 3:10:39 | 6:39/km | 4:42 | 6:40/km |
Pace
Average pace for fastest three 28K activities are shown for comparison.
Heart Rate
Minimum: 74 bpm
Average: 149 bpm
Maximum: 174 bpm
Cadence
Elevation / Altitude
Minimum: 3m
Average: 9m
Maximum: 36m