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 | 695 of 1151 | |||
| 1 Mile 1.610m | 9:34 | 5:57/km | 570 of 1146 | |||
| Deci Marathon 4.200m | 25:19 | 6:02/km | 575 of 1118 | |||
| 5K 5.000m | 30:37 | 6:07/km | 628 of 1078 | |||
| 5 Mile 8.050m | 50:36 | 6:17/km | 483 of 746 | |||
| 10K 10.000m | 1:03:30 | 6:21/km | 431 of 632 | |||
| Quarter Marathon 10.550m | 1:09:39 | 6:36/km | 384 of 471 | |||
| 15K 15.000m | 1:42:24 | 6:50/km | 286 of 325 | |||
| 10 Mile 16.100m | 1:50:24 | 6:51/km | 236 of 267 | |||
| 20K 20.000m | 2:20:29 | 7:01/km | 176 of 195 | |||
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