Rob Kaper's Training (Long Run) in Rotterdam
Sunday 5 September 2021, 10:24 Rotterdam, NL
W09D7 - Long Run
Rondje Nesselande met Jacky. Met 8m terraspauze bij de Prins van Terbregge op 23km voor een colaatje en watertje, in de volle zon rond één uur 's-middags is niet ideaal.
Details
| Distance Recorded (GPS) | 28.201m | |
| Time (Watch) | 3:06:59 | |
| Pace | 6:38/km | |
| Shoe | Saucony Endorpin Speed Neon |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Clear sky | Clear sky | |||
| Temperature | 16.9 ℃ | 21.7 ℃ | |||
| Feels like | 16.7 ℃ | 21.6 ℃ | |||
| Wind | NE 3.1 km/h | NE 3.6 km/h | |||
| Humidity | 80% | 64% | |||
| Pressure | 1021 hPa | 1021 hPa | |||
| Dew point | 13.4 ℃ | 14.6 ℃ | |||
| Cloudiness | 0% | 0% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Rubroek
- Oud-Crooswijk
- Kralingen-West
- Kralingse Bos
- Prins Alexander
- Terbregge
- Kralingen-Oost
Zuidplas
- Zevenhuizen
Lansingerland
- Bleiswijk
- Bergschenhoek
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:02 | 6:02/km | 595 of 947 | |||
| 1 Mile 1.610m | 9:42 | 6:01/km | 539 of 943 | |||
| Deci Marathon 4.200m | 25:25 | 6:03/km | 502 of 927 | |||
| 5K 5.000m | 30:32 | 6:06/km | 517 of 897 | |||
| 5 Mile 8.050m | 50:10 | 6:14/km | 396 of 640 | |||
| 10K 10.000m | 1:02:26 | 6:15/km | 331 of 535 | |||
| Quarter Marathon 10.550m | 1:05:56 | 6:15/km | 225 of 401 | |||
| 15K 15.000m | 1:33:51 | 6:15/km | 144 of 266 | |||
| 10 Mile 16.100m | 1:41:01 | 6:16/km | 112 of 215 | |||
| 20K 20.000m | 2:06:10 | 6:19/km | 87 of 155 | |||
| Half Marathon 21.100m | 2:13:08 | 6:19/km | 84 of 151 | |||
| 15 Mile 24.150m | 2:41:02 | 6:40/km | 38 of 56 | |||
| 25K 25.000m | 2:46:47 | 6:40/km | 36 of 55 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:02 | 6:02/km | 6:02 | 6:02/km |
| 2K | 2.000m | 12:09 | 6:05/km | 6:07 | 6:07/km |
| 3K | 3.000m | 18:15 | 6:05/km | 6:06 | 6:06/km |
| 4K | 4.000m | 24:16 | 6:04/km | 6:01 | 6:01/km |
| 5K | 5.000m | 30:32 | 6:06/km | 6:16 | 6:16/km |
| 6K | 6.000m | 36:44 | 6:07/km | 6:12 | 6:12/km |
| 7K | 7.000m | 43:44 | 6:15/km | 7:00 | 7:00/km |
| 8K | 8.000m | 49:53 | 6:14/km | 6:09 | 6:09/km |
| 9K | 9.000m | 56:14 | 6:15/km | 6:21 | 6:21/km |
| 10K | 10.000m | 1:02:26 | 6:15/km | 6:12 | 6:12/km |
| 11K | 11.000m | 1:08:48 | 6:15/km | 6:22 | 6:22/km |
| 12K | 12.000m | 1:15:10 | 6:16/km | 6:22 | 6:22/km |
| 13K | 13.000m | 1:21:21 | 6:15/km | 6:11 | 6:11/km |
| 14K | 14.000m | 1:27:39 | 6:16/km | 6:18 | 6:18/km |
| 15K | 15.000m | 1:33:51 | 6:15/km | 6:12 | 6:12/km |
| 16K | 16.000m | 1:40:22 | 6:16/km | 6:31 | 6:31/km |
| 17K | 17.000m | 1:46:46 | 6:17/km | 6:24 | 6:24/km |
| 18K | 18.000m | 1:53:05 | 6:17/km | 6:19 | 6:19/km |
| 19K | 19.000m | 1:59:42 | 6:18/km | 6:37 | 6:37/km |
| 20K | 20.000m | 2:06:10 | 6:19/km | 6:28 | 6:28/km |
| 21K | 21.000m | 2:12:31 | 6:19/km | 6:21 | 6:21/km |
| 22K | 22.000m | 2:19:14 | 6:20/km | 6:43 | 6:43/km |
| 23K | 23.000m | 2:33:40 | 6:41/km | 14:26 | 14:26/km |
| 24K | 24.000m | 2:40:09 | 6:40/km | 6:29 | 6:29/km |
| 25K | 25.000m | 2:46:47 | 6:40/km | 6:38 | 6:38/km |
| 26K | 26.000m | 2:53:26 | 6:40/km | 6:39 | 6:39/km |
| 27K | 27.000m | 2:59:32 | 6:39/km | 6:06 | 6:06/km |
| 28K | 28.000m | 3:05:44 | 6:38/km | 6:12 | 6:12/km |
| 28.201m | 3:06:59 | 6:38/km | 1:15 | 6:13/km |
Pace
Average pace for fastest three 28K activities are shown for comparison.
Heart Rate
Minimum: 83 bpm
Average: 156 bpm
Maximum: 186 bpm
Cadence
Elevation / Altitude
Minimum: -15m
Average: -4m
Maximum: 21m