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 | 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 | 657 of 1072 | |||
| 1 Mile 1.610m | 9:34 | 5:57/km | 541 of 1067 | |||
| Deci Marathon 4.200m | 25:19 | 6:02/km | 542 of 1043 | |||
| 5K 5.000m | 30:37 | 6:07/km | 591 of 1009 | |||
| 5 Mile 8.050m | 50:36 | 6:17/km | 461 of 709 | |||
| 10K 10.000m | 1:03:30 | 6:21/km | 412 of 601 | |||
| Quarter Marathon 10.550m | 1:09:39 | 6:36/km | 364 of 446 | |||
| 15K 15.000m | 1:42:24 | 6:50/km | 269 of 305 | |||
| 10 Mile 16.100m | 1:50:24 | 6:51/km | 223 of 252 | |||
| 20K 20.000m | 2:20:29 | 7:01/km | 165 of 184 | |||
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