Rob Kaper's Training (Long Run) from Rotterdam to Krimpen aan den IJssel
Wednesday 8 September 2021, 09:48
Rotterdam, NL
20.235m
2:22:16
W10D3 - Long Run
Eerste 10km waren nog acceptabel, daarna offday. Warme zon, veel gras en grind, maar dat was eigenlijk niet het grootste probleem. Pijntjes linkerhiel en sowieso benen redelijk op slot.
Details
| Distance Recorded (GPS) | 20.235m | |
| Time (Watch) | 2:22:16 | |
| Pace | 7:02/km | |
| Shoe | Saucony Endorpin Speed Neon | |
| Performance | 0.92 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Scattered clouds | Clear sky | |||
| Temperature | 18.8 ℃ | 24.4 ℃ | |||
| Feels like | 18.8 ℃ | 24.6 ℃ | |||
| Wind | E 3.1 km/h | E 4.6 km/h | |||
| Humidity | 79% | 64% | |||
| Pressure | 1017 hPa | 1017 hPa | |||
| Dew point | 15.1 ℃ | 17.2 ℃ | |||
| Cloudiness | 37% | 6% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Prins Alexander
Capelle aan den IJssel
Krimpen aan den IJssel
Krimpenerwaard
- Krimpen aan de Lek
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:01 | 6:01/km | 687 of 1137 | |||
| 1 Mile 1.610m | 9:34 | 5:57/km | 565 of 1132 | |||
| Deci Marathon 4.200m | 25:19 | 6:02/km | 569 of 1104 | |||
| 5K 5.000m | 30:37 | 6:07/km | 621 of 1065 | |||
| 5 Mile 8.050m | 50:36 | 6:17/km | 478 of 740 | |||
| 10K 10.000m | 1:03:30 | 6:21/km | 426 of 626 | |||
| Quarter Marathon 10.550m | 1:09:39 | 6:36/km | 379 of 466 | |||
| 15K 15.000m | 1:42:24 | 6:50/km | 281 of 320 | |||
| 10 Mile 16.100m | 1:50:24 | 6:51/km | 233 of 264 | |||
| 20K 20.000m | 2:20:29 | 7:01/km | 173 of 192 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:01 | 6:01/km | 6:01 | 6:01/km |
| 2K | 2.000m | 12:02 | 6:01/km | 6:01 | 6:01/km |
| 3K | 3.000m | 18:07 | 6:02/km | 6:05 | 6:05/km |
| 4K | 4.000m | 24:03 | 6:01/km | 5:56 | 5:56/km |
| 5K | 5.000m | 30:37 | 6:07/km | 6:34 | 6:34/km |
| 6K | 6.000m | 36:56 | 6:09/km | 6:19 | 6:19/km |
| 7K | 7.000m | 43:43 | 6:15/km | 6:47 | 6:47/km |
| 8K | 8.000m | 50:16 | 6:17/km | 6:33 | 6:33/km |
| 9K | 9.000m | 57:04 | 6:20/km | 6:48 | 6:48/km |
| 10K | 10.000m | 1:03:30 | 6:21/km | 6:26 | 6:26/km |
| 11K | 11.000m | 1:13:08 | 6:39/km | 9:38 | 9:38/km |
| 12K | 12.000m | 1:19:48 | 6:39/km | 6:40 | 6:40/km |
| 13K | 13.000m | 1:26:27 | 6:39/km | 6:39 | 6:39/km |
| 14K | 14.000m | 1:34:07 | 6:43/km | 7:40 | 7:40/km |
| 15K | 15.000m | 1:42:24 | 6:50/km | 8:17 | 8:17/km |
| 16K | 16.000m | 1:49:44 | 6:52/km | 7:20 | 7:20/km |
| 17K | 17.000m | 1:57:57 | 6:56/km | 8:13 | 8:13/km |
| 18K | 18.000m | 2:04:50 | 6:56/km | 6:53 | 6:53/km |
| 19K | 19.000m | 2:13:46 | 7:02/km | 8:56 | 8:56/km |
| 20K | 20.000m | 2:20:29 | 7:01/km | 6:43 | 6:43/km |
| 20.235m | 2:22:16 | 7:02/km | 1:47 | 7:35/km |
Pace
Average pace for fastest three 20K activities are shown for comparison.
Heart Rate
Minimum: 69 bpm
Average: 153 bpm
Maximum: 174 bpm
Cadence
Elevation / Altitude
Minimum: -5m
Average: 0m
Maximum: 10m