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
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 | 605 of 971 | |||
1 Mile 1.610m | 9:34 | 5:57/km | 500 of 966 | |||
Deci Marathon 4.200m | 25:19 | 6:02/km | 502 of 951 | |||
5K 5.000m | 30:37 | 6:07/km | 544 of 920 | |||
5 Mile 8.050m | 50:36 | 6:17/km | 427 of 655 | |||
10K 10.000m | 1:03:30 | 6:21/km | 385 of 550 | |||
Quarter Marathon 10.550m | 1:09:39 | 6:36/km | 333 of 408 | |||
15K 15.000m | 1:42:24 | 6:50/km | 244 of 274 | |||
10 Mile 16.100m | 1:50:24 | 6:51/km | 199 of 224 | |||
20K 20.000m | 2:20:29 | 7:01/km | 145 of 161 |
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