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 | |
| Strava | 5478508964 |
Badges Earned
Runnerdam
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 | 757 of 924 | |||
| 1 Mile 1.610m | 9:53 | 6:08/km | 606 of 919 | |||
| Deci Marathon 4.200m | 26:45 | 6:22/km | 689 of 904 | |||
| 5K 5.000m | 31:36 | 6:19/km | 638 of 874 | |||
| 5 Mile 8.050m | 50:55 | 6:20/km | 431 of 627 | |||
| 10K 10.000m | 1:03:39 | 6:22/km | 373 of 523 | |||
| Quarter Marathon 10.550m | 1:07:07 | 6:22/km | 268 of 394 | |||
| 15K 15.000m | 1:36:19 | 6:25/km | 183 of 259 | |||
| 10 Mile 16.100m | 1:43:19 | 6:25/km | 144 of 211 | |||
| 20K 20.000m | 2:09:38 | 6:29/km | 108 of 151 | |||
| Half Marathon 21.100m | 2:16:57 | 6:29/km | 106 of 148 | |||
| 15 Mile 24.150m | 2:37:53 | 6:32/km | 32 of 54 | |||
| 25K 25.000m | 2:43:42 | 6:33/km | 31 of 53 | |||
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