Rob Kaper's Training (Long Run) from Rotterdam to Krimpen aan den IJssel
Wednesday 8 September 2021, 09:48 Rotterdam, NL
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 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Few 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 | 24% | 2% | |||
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 | 599 of 960 | |||
| 1 Mile 1.610m | 9:34 | 5:57/km | 494 of 955 | |||
| Deci Marathon 4.200m | 25:19 | 6:02/km | 497 of 940 | |||
| 5K 5.000m | 30:37 | 6:07/km | 537 of 910 | |||
| 5 Mile 8.050m | 50:36 | 6:17/km | 421 of 646 | |||
| 10K 10.000m | 1:03:30 | 6:21/km | 379 of 542 | |||
| Quarter Marathon 10.550m | 1:09:39 | 6:36/km | 331 of 405 | |||
| 15K 15.000m | 1:42:24 | 6:50/km | 241 of 270 | |||
| 10 Mile 16.100m | 1:50:24 | 6:51/km | 195 of 221 | |||
| 20K 20.000m | 2:20:29 | 7:01/km | 142 of 158 | |||
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