Rob Kaper's Training (Long Run) in Rotterdam
Wednesday 23 June 2021, 12:38 Rotterdam, NL
Long Run
Heerlijk fris weer dus hartslag bleef verrassend lang verrassend laag voor mijn doen. Eerste 30 van het jaar zit er op. En nu een warm bad!
Details
| Distance Recorded (GPS) | 30.037m | |
| Time (Watch) | 3:14:28 | |
| Pace | 6:28/km | |
| Shoe | Saucony Endorpin Speed |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Overcast clouds | Overcast clouds | |||
| Temperature | 16.3 ℃ | 17.5 ℃ | |||
| Feels like | 15.7 ℃ | 17.1 ℃ | |||
| Wind | N 2.6 km/h | N 4.1 km/h | |||
| Humidity | 67% | 68% | |||
| Pressure | 1022 hPa | 1022 hPa | |||
| Dew point | 10.2 ℃ | 11.6 ℃ | |||
| Cloudiness | 100% | 100% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
- Kralingse Veer
- IJsselmonde
- Groenenhagen-Tuinenhoven
- Reyeroord
- Molièrebuurt
- Charlois
- Burgen
- Velden
- Feijenoord
- Wilhelminapier
- Nieuwe Werk
- Centrum
Capelle aan den IJssel
Ridderkerk
Barendrecht
- Noord
- Dorpszicht
- Bijdorp
Albrandswaard
- Portland
- Rhoon
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:05 | 6:05/km | 671 of 996 | |||
| 1 Mile 1.610m | 9:49 | 6:06/km | 630 of 991 | |||
| Deci Marathon 4.200m | 26:00 | 6:11/km | 627 of 975 | |||
| 5K 5.000m | 31:09 | 6:14/km | 622 of 944 | |||
| 5 Mile 8.050m | 49:33 | 6:09/km | 378 of 672 | |||
| 10K 10.000m | 1:01:28 | 6:09/km | 300 of 564 | |||
| Quarter Marathon 10.550m | 1:04:56 | 6:09/km | 198 of 420 | |||
| 15K 15.000m | 1:34:43 | 6:19/km | 165 of 282 | |||
| 10 Mile 16.100m | 1:41:45 | 6:19/km | 132 of 232 | |||
| 20K 20.000m | 2:06:41 | 6:20/km | 97 of 169 | |||
| Half Marathon 21.100m | 2:13:32 | 6:20/km | 91 of 165 | |||
| 15 Mile 24.150m | 2:35:08 | 6:25/km | 32 of 61 | |||
| 25K 25.000m | 2:40:55 | 6:26/km | 31 of 60 | |||
| 30K 30.000m | 3:14:15 | 6:29/km | 23 of 38 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:05 | 6:05/km | 6:05 | 6:05/km |
| 2K | 2.000m | 12:17 | 6:09/km | 6:12 | 6:12/km |
| 3K | 3.000m | 18:31 | 6:10/km | 6:14 | 6:14/km |
| 4K | 4.000m | 24:43 | 6:11/km | 6:12 | 6:12/km |
| 5K | 5.000m | 31:09 | 6:14/km | 6:26 | 6:26/km |
| 6K | 6.000m | 37:15 | 6:13/km | 6:06 | 6:06/km |
| 7K | 7.000m | 43:02 | 6:09/km | 5:47 | 5:47/km |
| 8K | 8.000m | 49:15 | 6:09/km | 6:13 | 6:13/km |
| 9K | 9.000m | 55:28 | 6:10/km | 6:13 | 6:13/km |
| 10K | 10.000m | 1:01:28 | 6:09/km | 6:00 | 6:00/km |
| 11K | 11.000m | 1:07:52 | 6:10/km | 6:24 | 6:24/km |
| 12K | 12.000m | 1:14:15 | 6:11/km | 6:23 | 6:23/km |
| 13K | 13.000m | 1:21:34 | 6:16/km | 7:19 | 7:19/km |
| 14K | 14.000m | 1:28:23 | 6:19/km | 6:49 | 6:49/km |
| 15K | 15.000m | 1:34:43 | 6:19/km | 6:20 | 6:20/km |
| 16K | 16.000m | 1:41:07 | 6:19/km | 6:24 | 6:24/km |
| 17K | 17.000m | 1:47:26 | 6:19/km | 6:19 | 6:19/km |
| 18K | 18.000m | 1:53:43 | 6:19/km | 6:17 | 6:17/km |
| 19K | 19.000m | 2:00:10 | 6:19/km | 6:27 | 6:27/km |
| 20K | 20.000m | 2:06:41 | 6:20/km | 6:31 | 6:31/km |
| 21K | 21.000m | 2:12:56 | 6:20/km | 6:15 | 6:15/km |
| 22K | 22.000m | 2:19:57 | 6:22/km | 7:01 | 7:01/km |
| 23K | 23.000m | 2:26:40 | 6:23/km | 6:43 | 6:43/km |
| 24K | 24.000m | 2:34:14 | 6:26/km | 7:34 | 7:34/km |
| 25K | 25.000m | 2:40:55 | 6:26/km | 6:41 | 6:41/km |
| 26K | 26.000m | 2:47:29 | 6:27/km | 6:34 | 6:34/km |
| 27K | 27.000m | 2:53:50 | 6:26/km | 6:21 | 6:21/km |
| 28K | 28.000m | 3:01:32 | 6:29/km | 7:42 | 7:42/km |
| 29K | 29.000m | 3:08:06 | 6:29/km | 6:34 | 6:34/km |
| 30K | 30.000m | 3:14:15 | 6:29/km | 6:09 | 6:09/km |
| 30.037m | 3:14:28 | 6:28/km | 0:13 | 5:51/km |
Pace
- Training (Long Run) in Rotterdam (split pace)
- Training (Long Run) in Rotterdam (average pace)
- Antwerp Marathon 2023 (22 Oct 2023)
- Halve Marathon Capelle 2021 (3 Oct 2021)
- Osaka Marathon 2025 (24 Feb 2025)
Average pace for fastest three 30K activities are shown for comparison.
Heart Rate
Minimum: 80 bpm
Average: 147 bpm
Maximum: 177 bpm
Cadence
Elevation / Altitude
Minimum: -9m
Average: 3m
Maximum: 29m