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 | 874 of 1063 | |||
| 1 Mile 1.610m | 9:53 | 6:08/km | 700 of 1058 | |||
| Deci Marathon 4.200m | 26:45 | 6:22/km | 793 of 1037 | |||
| 5K 5.000m | 31:36 | 6:19/km | 729 of 1003 | |||
| 5 Mile 8.050m | 50:55 | 6:20/km | 484 of 706 | |||
| 10K 10.000m | 1:03:39 | 6:22/km | 417 of 598 | |||
| Quarter Marathon 10.550m | 1:07:07 | 6:22/km | 300 of 444 | |||
| 15K 15.000m | 1:36:19 | 6:25/km | 209 of 303 | |||
| 10 Mile 16.100m | 1:43:19 | 6:25/km | 168 of 250 | |||
| 20K 20.000m | 2:09:38 | 6:29/km | 128 of 182 | |||
| Half Marathon 21.100m | 2:16:57 | 6:29/km | 125 of 178 | |||
| 15 Mile 24.150m | 2:37:53 | 6:32/km | 40 of 67 | |||
| 25K 25.000m | 2:43:42 | 6:33/km | 39 of 66 | |||
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