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 | |
| Strava | 5925595820 |
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 | 559 of 903 | |||
| 1 Mile 1.610m | 9:34 | 5:57/km | 455 of 898 | |||
| Deci Marathon 4.200m | 25:19 | 6:02/km | 459 of 883 | |||
| 5K 5.000m | 30:37 | 6:07/km | 498 of 853 | |||
| 5 Mile 8.050m | 50:36 | 6:17/km | 396 of 611 | |||
| 10K 10.000m | 1:03:30 | 6:21/km | 356 of 509 | |||
| Quarter Marathon 10.550m | 1:09:39 | 6:36/km | 316 of 385 | |||
| 15K 15.000m | 1:42:24 | 6:50/km | 225 of 251 | |||
| 10 Mile 16.100m | 1:50:24 | 6:51/km | 185 of 206 | |||
| 20K 20.000m | 2:20:29 | 7:01/km | 134 of 148 | |||
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