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 | |
| Strava | 5964180044 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Overcast clouds | Broken clouds | |||
| Temperature | 17.9 ℃ | 18.7 ℃ | |||
| Feels like | 18.0 ℃ | 18.9 ℃ | |||
| Wind | W 4.1 km/h | W 4.1 km/h | |||
| Humidity | 86% | 84% | |||
| Pressure | 1010 hPa | 1011 hPa | |||
| Dew point | 15.5 ℃ | 16.0 ℃ | |||
| 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
- Oud-Crooswijk
- Rubroek
Lansingerland
- Bergschenhoek
- Berkel en Rodenrijs
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:26 | 6:26/km | 766 of 904 | |||
| 1 Mile 1.610m | 9:56 | 6:10/km | 613 of 899 | |||
| Deci Marathon 4.200m | 26:08 | 6:13/km | 577 of 884 | |||
| 5K 5.000m | 31:05 | 6:13/km | 550 of 854 | |||
| 5 Mile 8.050m | 50:34 | 6:17/km | 394 of 612 | |||
| 10K 10.000m | 1:03:06 | 6:19/km | 341 of 510 | |||
| Quarter Marathon 10.550m | 1:06:43 | 6:19/km | 250 of 386 | |||
| 15K 15.000m | 1:36:30 | 6:26/km | 179 of 251 | |||
| 10 Mile 16.100m | 1:43:59 | 6:28/km | 144 of 206 | |||
| 20K 20.000m | 2:10:44 | 6:32/km | 108 of 148 | |||
| Half Marathon 21.100m | 2:18:38 | 6:34/km | 107 of 145 | |||
| 15 Mile 24.150m | 2:40:23 | 6:38/km | 35 of 53 | |||
| 25K 25.000m | 2:47:36 | 6:42/km | 35 of 52 | |||
| 30K 30.000m | 3:25:21 | 6:51/km | 25 of 33 | |||
| 20 Mile 32.200m | 3:40:03 | 6:50/km | 16 of 20 | |||
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