Rob Kaper's Training (Long Run) in Rotterdam
Wednesday 15 September 2021, 11:15
Rotterdam, NL
34.013m
3:53:41
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.
Details
| Distance Recorded (GPS) | 34.013m | |
| Time (Watch) | 3:53:41 | |
| Pace | 6:52/km | |
| Shoe | Saucony Endorpin Shift | |
| Performance | 0.97 |
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
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 | 972 of 1151 | |||
| 1 Mile 1.610m | 9:56 | 6:10/km | 781 of 1146 | |||
| Deci Marathon 4.200m | 26:08 | 6:13/km | 733 of 1118 | |||
| 5K 5.000m | 31:05 | 6:13/km | 695 of 1078 | |||
| 5 Mile 8.050m | 50:34 | 6:17/km | 479 of 746 | |||
| 10K 10.000m | 1:03:06 | 6:19/km | 414 of 632 | |||
| Quarter Marathon 10.550m | 1:06:43 | 6:19/km | 300 of 471 | |||
| 15K 15.000m | 1:36:30 | 6:26/km | 227 of 325 | |||
| 10 Mile 16.100m | 1:43:59 | 6:28/km | 182 of 267 | |||
| 20K 20.000m | 2:10:44 | 6:32/km | 141 of 195 | |||
| Half Marathon 21.100m | 2:18:38 | 6:34/km | 140 of 194 | |||
| 15 Mile 24.150m | 2:40:23 | 6:38/km | 54 of 78 | |||
| 25K 25.000m | 2:47:36 | 6:42/km | 54 of 77 | |||
| 30K 30.000m | 3:25:21 | 6:51/km | 41 of 55 | |||
| 20 Mile 32.200m | 3:40:03 | 6:50/km | 30 of 38 | |||
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
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