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 | 912 of 1124 | |||
| 1 Mile 1.610m | 9:53 | 6:08/km | 730 of 1119 | |||
| Deci Marathon 4.200m | 26:45 | 6:22/km | 831 of 1091 | |||
| 5K 5.000m | 31:36 | 6:19/km | 762 of 1053 | |||
| 5 Mile 8.050m | 50:55 | 6:20/km | 499 of 732 | |||
| 10K 10.000m | 1:03:39 | 6:22/km | 430 of 621 | |||
| Quarter Marathon 10.550m | 1:07:07 | 6:22/km | 309 of 462 | |||
| 15K 15.000m | 1:36:19 | 6:25/km | 216 of 317 | |||
| 10 Mile 16.100m | 1:43:19 | 6:25/km | 175 of 262 | |||
| 20K 20.000m | 2:09:38 | 6:29/km | 133 of 190 | |||
| Half Marathon 21.100m | 2:16:57 | 6:29/km | 131 of 190 | |||
| 15 Mile 24.150m | 2:37:53 | 6:32/km | 45 of 74 | |||
| 25K 25.000m | 2:43:42 | 6:33/km | 44 of 73 | |||
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