Rob Kaper's Training (Long Run) in Rotterdam

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.

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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

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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		819 of 996
1 Mile 1.610m		9:53		6:08/km		657 of 991
Deci Marathon 4.200m		26:45		6:22/km		747 of 975
5K 5.000m		31:36		6:19/km		692 of 944
5 Mile 8.050m		50:55		6:20/km		463 of 672
10K 10.000m		1:03:39		6:22/km		402 of 564
Quarter Marathon 10.550m		1:07:07		6:22/km		286 of 420
15K 15.000m		1:36:19		6:25/km		196 of 282
10 Mile 16.100m		1:43:19		6:25/km		156 of 232
20K 20.000m		2:09:38		6:29/km		119 of 169
Half Marathon 21.100m		2:16:57		6:29/km		117 of 165
15 Mile 24.150m		2:37:53		6:32/km		35 of 61
25K 25.000m		2:43:42		6:33/km		34 of 60

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

• Training (Long Run) in Rotterdam (split pace)
• Training (Long Run) in Rotterdam (average pace)
• Antwerp Marathon 2023 (22 Oct 2023)
• Osaka Marathon 2025 (24 Feb 2025)
• Halve Marathon Capelle 2021 (3 Oct 2021)

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