Rob Kaper's Training (Long Run) in Rotterdam

W11D3 - Long Run

Planning was 31km, maar Zwartepad richting Berkel was afgesloten vanwege werkzaamheden nieuwe snelweg dus 3km bonus.

Adempauze rond 25km en omdat ik m'n water zat was een heerlijke Aquarius Blue Ice bij de Shell op 28km.

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Details

Distance Recorded (GPS)		34.013m
Time (Watch)		3:53:41
Pace		6:52/km
Shoe		Saucony Endorpin Shift

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Overcast clouds		Broken clouds
Temperature		17.9 ℃		18.7 ℃
Feels like		18.0 ℃		18.8 ℃
Wind			W 4.1 km/h		W 4.1 km/h
Humidity		86%		84%
Pressure		1010 hPa		1011 hPa
Dew point		15.5 ℃		15.9 ℃
Cloudiness		100%		75%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Cool
• Centrum
• Delfshaven
• CS-Kwartier
• Blijdorp
• Overschie
• Hillegersberg-Schiebroek
• Prins Alexander
• Terbregge
• Kralingse Bos
• Kralingen-West
• Rubroek

Lansingerland

• Bergschenhoek
• Berkel en Rodenrijs

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		6:26		6:26/km		846 of 996
1 Mile 1.610m		9:56		6:10/km		681 of 991
Deci Marathon 4.200m		26:08		6:13/km		643 of 975
5K 5.000m		31:05		6:13/km		614 of 944
5 Mile 8.050m		50:34		6:17/km		437 of 672
10K 10.000m		1:03:06		6:19/km		379 of 564
Quarter Marathon 10.550m		1:06:43		6:19/km		271 of 420
15K 15.000m		1:36:30		6:26/km		200 of 282
10 Mile 16.100m		1:43:59		6:28/km		160 of 232
20K 20.000m		2:10:44		6:32/km		123 of 169
Half Marathon 21.100m		2:18:38		6:34/km		121 of 165
15 Mile 24.150m		2:40:23		6:38/km		39 of 61
25K 25.000m		2:47:36		6:42/km		39 of 60
30K 30.000m		3:25:21		6:51/km		29 of 38
20 Mile 32.200m		3:40:03		6:50/km		19 of 24

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	6:26	6:26/km	6:26	6:26/km
2K	2.000m	12:25	6:13/km	5:59	5:59/km
3K	3.000m	18:45	6:15/km	6:20	6:20/km
4K	4.000m	25:01	6:15/km	6:16	6:16/km
5K	5.000m	31:05	6:13/km	6:04	6:04/km
6K	6.000m	37:18	6:13/km	6:13	6:13/km
7K	7.000m	43:39	6:14/km	6:21	6:21/km
8K	8.000m	50:16	6:17/km	6:37	6:37/km
9K	9.000m	56:41	6:18/km	6:25	6:25/km
10K	10.000m	1:03:06	6:19/km	6:25	6:25/km
11K	11.000m	1:09:48	6:21/km	6:42	6:42/km
12K	12.000m	1:16:30	6:23/km	6:42	6:42/km
13K	13.000m	1:23:15	6:24/km	6:45	6:45/km
14K	14.000m	1:29:50	6:25/km	6:35	6:35/km
15K	15.000m	1:36:30	6:26/km	6:40	6:40/km
16K	16.000m	1:43:20	6:28/km	6:50	6:50/km
17K	17.000m	1:50:26	6:30/km	7:06	7:06/km
18K	18.000m	1:57:08	6:30/km	6:42	6:42/km
19K	19.000m	2:03:57	6:31/km	6:49	6:49/km
20K	20.000m	2:10:44	6:32/km	6:47	6:47/km
21K	21.000m	2:17:58	6:34/km	7:14	7:14/km
22K	22.000m	2:24:56	6:35/km	6:58	6:58/km
23K	23.000m	2:32:15	6:37/km	7:19	7:19/km
24K	24.000m	2:39:20	6:38/km	7:05	7:05/km
25K	25.000m	2:47:36	6:42/km	8:16	8:16/km
26K	26.000m	2:55:21	6:45/km	7:45	7:45/km
27K	27.000m	3:02:19	6:45/km	6:58	6:58/km
28K	28.000m	3:09:15	6:46/km	6:56	6:56/km
29K	29.000m	3:18:19	6:50/km	9:04	9:04/km
30K	30.000m	3:25:21	6:51/km	7:02	7:02/km
31K	31.000m	3:32:03	6:50/km	6:42	6:42/km
32K	32.000m	3:38:44	6:50/km	6:41	6:41/km
33K	33.000m	3:46:10	6:51/km	7:26	7:26/km
34K	34.000m	3:53:37	6:52/km	7:27	7:27/km
	34.013m	3:53:41	6:52/km	0:4	5:08/km

Pace

• Training (Long Run) in Rotterdam (split pace)
• Training (Long Run) in Rotterdam (average pace)
• Antwerp Marathon 2023 (22 Oct 2023)
• Osaka Marathon 2025 (24 Feb 2025)
• Marathon Rotterdam 2023 (16 Apr 2023)

Average pace for fastest three 34K activities are shown for comparison.

Heart Rate

Minimum: 71 bpm

Average: 148 bpm

Maximum: 174 bpm

Cadence

Elevation / Altitude

Minimum: -11m

Average: -1m

Maximum: 9m