Rob Kaper's Training (Long Run) in Rotterdam
Wednesday 15 September 2021, 11:15 Rotterdam, NL
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 |
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 | 904 of 1063 | |||
| 1 Mile 1.610m | 9:56 | 6:10/km | 728 of 1058 | |||
| Deci Marathon 4.200m | 26:08 | 6:13/km | 683 of 1037 | |||
| 5K 5.000m | 31:05 | 6:13/km | 649 of 1003 | |||
| 5 Mile 8.050m | 50:34 | 6:17/km | 455 of 706 | |||
| 10K 10.000m | 1:03:06 | 6:19/km | 394 of 598 | |||
| Quarter Marathon 10.550m | 1:06:43 | 6:19/km | 284 of 444 | |||
| 15K 15.000m | 1:36:30 | 6:26/km | 213 of 303 | |||
| 10 Mile 16.100m | 1:43:59 | 6:28/km | 172 of 250 | |||
| 20K 20.000m | 2:10:44 | 6:32/km | 132 of 182 | |||
| Half Marathon 21.100m | 2:18:38 | 6:34/km | 130 of 178 | |||
| 15 Mile 24.150m | 2:40:23 | 6:38/km | 45 of 67 | |||
| 25K 25.000m | 2:47:36 | 6:42/km | 45 of 66 | |||
| 30K 30.000m | 3:25:21 | 6:51/km | 34 of 45 | |||
| 20 Mile 32.200m | 3:40:03 | 6:50/km | 24 of 30 | |||
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