Rob Kaper's Training (Long Run) in Rotterdam

Wednesday 31 August 2022, 17:55
Rotterdam, NL

W11D3 - Long Run

Hoek van Holland Haven - Blaak. Met al die halve marathons in het weekend vanwege mijn inschrijfformulierverslaving dan maar doordeweeks die slopend lange joekels aftikken, want wil voor de hele toch wel één of twee keer die 30k/3u weer getraind hebben.

Nu alles au en een welverdiend bad.
Training (Long Run) in Rotterdam scenery
Training (Long Run) in Rotterdam scenery

Details

Distance Recorded (GPS)30.045m
Time (Watch)3:27:09
Pace6:54/km
ShoeSaucony Endorpin Shift Neon
Strava7733065966

Weather

StartFinish
DescriptionFew cloudsClear sky
Temperature23.9 ℃19.4 ℃
Feels like23.5 ℃18.9 ℃
WindE 2.2 km/hE 3.6 km/h
Humidity46%57%
Pressure1021 hPa1021 hPa
Dew point11.6 ℃10.7 ℃
Cloudiness19%1%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

  • Hook of Holland
  • Delfshaven
  • Witte Dorp
  • Centrum
  • Cool
  • Stadsdriehoek

Maassluis

Midden-Delfland

  • Maasland

Vlaardingen

  • Toegangspad

Schiedam

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
6:116:11/km610 of 828
1 Mile
1.610m
9:566:10/km567 of 823
Deci Marathon
4.200m
27:076:27/km658 of 808
5K
5.000m
32:176:27/km641 of 783
5 Mile
8.050m
52:216:30/km449 of 561
10K
10.000m
1:05:056:31/km372 of 467
Quarter Marathon
10.550m
1:08:486:31/km276 of 355
15K
15.000m
1:38:386:35/km181 of 229
10 Mile
16.100m
1:46:356:37/km147 of 188
20K
20.000m
2:13:266:40/km109 of 136
Half Marathon
21.100m
2:22:036:44/km107 of 133
15 Mile
24.150m
2:42:566:45/km34 of 47
25K
25.000m
2:48:586:46/km32 of 46
30K
30.000m
3:26:436:53/km21 of 27

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m6:116:11/km6:116:11/km
2K2.000m12:096:05/km5:585:58/km
3K3.000m18:326:11/km6:236:23/km
4K4.000m25:526:28/km7:207:20/km
5K5.000m32:176:27/km6:256:25/km
6K6.000m38:546:29/km6:376:37/km
7K7.000m45:316:30/km6:376:37/km
8K8.000m52:016:30/km6:306:30/km
9K9.000m58:336:30/km6:326:32/km
10K10.000m1:05:056:31/km6:326:32/km
11K11.000m1:11:436:31/km6:386:38/km
12K12.000m1:18:216:32/km6:386:38/km
13K13.000m1:25:026:32/km6:416:41/km
14K14.000m1:31:446:33/km6:426:42/km
15K15.000m1:38:386:35/km6:546:54/km
16K16.000m1:45:536:37/km7:157:15/km
17K17.000m1:52:366:37/km6:436:43/km
18K18.000m1:59:446:39/km7:087:08/km
19K19.000m2:06:426:40/km6:586:58/km
20K20.000m2:13:266:40/km6:446:44/km
21K21.000m2:21:116:43/km7:457:45/km
22K22.000m2:28:066:44/km6:556:55/km
23K23.000m2:35:096:45/km7:037:03/km
24K24.000m2:41:546:45/km6:456:45/km
25K25.000m2:48:586:46/km7:047:04/km
26K26.000m2:57:176:49/km8:198:19/km
27K27.000m3:05:286:52/km8:118:11/km
28K28.000m3:12:406:53/km7:127:12/km
29K29.000m3:19:526:54/km7:127:12/km
30K30.000m3:26:436:53/km6:516:51/km
30.045m3:27:096:54/km0:269:38/km

Pace

Average pace for fastest three 30K activities are shown for comparison.

Heart Rate

Average: 155 bpm
Maximum: 172 bpm
Minimum: 65 bpm

Cadence

Altitude