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
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Few clouds | Clear sky | |||
Temperature | 18.3 ℃ | 24.9 ℃ | |||
Feels like | 18.1 ℃ | 24.8 ℃ | |||
Wind | E 2.6 km/h | E 4.6 km/h | |||
Humidity | 71% | 53% | |||
Pressure | 1015 hPa | 1014 hPa | |||
Dew point | 13.0 ℃ | 14.6 ℃ | |||
Cloudiness | 20% | 7% |
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 | 808 of 984 | |||
1 Mile 1.610m | 9:53 | 6:08/km | 649 of 979 | |||
Deci Marathon 4.200m | 26:45 | 6:22/km | 738 of 964 | |||
5K 5.000m | 31:36 | 6:19/km | 684 of 933 | |||
5 Mile 8.050m | 50:55 | 6:20/km | 457 of 665 | |||
10K 10.000m | 1:03:39 | 6:22/km | 397 of 557 | |||
Quarter Marathon 10.550m | 1:07:07 | 6:22/km | 282 of 414 | |||
15K 15.000m | 1:36:19 | 6:25/km | 192 of 277 | |||
10 Mile 16.100m | 1:43:19 | 6:25/km | 152 of 227 | |||
20K 20.000m | 2:09:38 | 6:29/km | 115 of 164 | |||
Half Marathon 21.100m | 2:16:57 | 6:29/km | 113 of 160 | |||
15 Mile 24.150m | 2:37:53 | 6:32/km | 34 of 59 | |||
25K 25.000m | 2:43:42 | 6:33/km | 33 of 58 |
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