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 | 968 of 1147 | |||
| 1 Mile 1.610m | 9:56 | 6:10/km | 778 of 1142 | |||
| Deci Marathon 4.200m | 26:08 | 6:13/km | 729 of 1114 | |||
| 5K 5.000m | 31:05 | 6:13/km | 692 of 1074 | |||
| 5 Mile 8.050m | 50:34 | 6:17/km | 476 of 743 | |||
| 10K 10.000m | 1:03:06 | 6:19/km | 411 of 629 | |||
| Quarter Marathon 10.550m | 1:06:43 | 6:19/km | 297 of 468 | |||
| 15K 15.000m | 1:36:30 | 6:26/km | 224 of 322 | |||
| 10 Mile 16.100m | 1:43:59 | 6:28/km | 180 of 265 | |||
| 20K 20.000m | 2:10:44 | 6:32/km | 139 of 193 | |||
| Half Marathon 21.100m | 2:18:38 | 6:34/km | 138 of 192 | |||
| 15 Mile 24.150m | 2:40:23 | 6:38/km | 52 of 76 | |||
| 25K 25.000m | 2:47:36 | 6:42/km | 52 of 75 | |||
| 30K 30.000m | 3:25:21 | 6:51/km | 39 of 53 | |||
| 20 Mile 32.200m | 3:40:03 | 6:50/km | 28 of 36 | |||
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