Rob Kaper's Training (Long Run) in Rotterdam
Wednesday 31 August 2022, 17:55
Rotterdam, NL
30.045m
3:27:09
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.
Details
| Distance Recorded (GPS) | 30.045m | |
| Time (Watch) | 3:27:09 | |
| Pace | 6:54/km | |
| Shoe | Saucony Endorpin Shift Neon | |
| Performance | 0.93 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Few clouds | Clear sky | |||
| Temperature | 23.9 ℃ | 19.4 ℃ | |||
| Feels like | 23.5 ℃ | 18.9 ℃ | |||
| Wind | E 2.2 km/h | E 3.6 km/h | |||
| Humidity | 46% | 57% | |||
| Pressure | 1022 hPa | 1022 hPa | |||
| Dew point | 11.6 ℃ | 10.7 ℃ | |||
| Cloudiness | 15% | 0% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Hook of Holland
- Delfshaven
- Witte Dorp
- Centrum
- Cool
- Stadsdriehoek
Maassluis
Midden-Delfland
- Maasland
Vlaardingen
- Toegangspad
Schiedam
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:11 | 6:11/km | 829 of 1151 | |||
| 1 Mile 1.610m | 9:56 | 6:10/km | 784 of 1146 | |||
| Deci Marathon 4.200m | 27:07 | 6:27/km | 911 of 1118 | |||
| 5K 5.000m | 32:17 | 6:27/km | 880 of 1078 | |||
| 5 Mile 8.050m | 52:21 | 6:30/km | 597 of 746 | |||
| 10K 10.000m | 1:05:05 | 6:31/km | 494 of 632 | |||
| Quarter Marathon 10.550m | 1:08:48 | 6:31/km | 364 of 471 | |||
| 15K 15.000m | 1:38:38 | 6:35/km | 256 of 325 | |||
| 10 Mile 16.100m | 1:46:35 | 6:37/km | 209 of 267 | |||
| 20K 20.000m | 2:13:26 | 6:40/km | 155 of 195 | |||
| Half Marathon 21.100m | 2:22:03 | 6:44/km | 153 of 194 | |||
| 15 Mile 24.150m | 2:42:56 | 6:45/km | 58 of 78 | |||
| 25K 25.000m | 2:48:58 | 6:46/km | 56 of 77 | |||
| 30K 30.000m | 3:26:43 | 6:53/km | 43 of 55 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:11 | 6:11/km | 6:11 | 6:11/km |
| 2K | 2.000m | 12:09 | 6:05/km | 5:58 | 5:58/km |
| 3K | 3.000m | 18:32 | 6:11/km | 6:23 | 6:23/km |
| 4K | 4.000m | 25:52 | 6:28/km | 7:20 | 7:20/km |
| 5K | 5.000m | 32:17 | 6:27/km | 6:25 | 6:25/km |
| 6K | 6.000m | 38:54 | 6:29/km | 6:37 | 6:37/km |
| 7K | 7.000m | 45:31 | 6:30/km | 6:37 | 6:37/km |
| 8K | 8.000m | 52:01 | 6:30/km | 6:30 | 6:30/km |
| 9K | 9.000m | 58:33 | 6:30/km | 6:32 | 6:32/km |
| 10K | 10.000m | 1:05:05 | 6:31/km | 6:32 | 6:32/km |
| 11K | 11.000m | 1:11:43 | 6:31/km | 6:38 | 6:38/km |
| 12K | 12.000m | 1:18:21 | 6:32/km | 6:38 | 6:38/km |
| 13K | 13.000m | 1:25:02 | 6:32/km | 6:41 | 6:41/km |
| 14K | 14.000m | 1:31:44 | 6:33/km | 6:42 | 6:42/km |
| 15K | 15.000m | 1:38:38 | 6:35/km | 6:54 | 6:54/km |
| 16K | 16.000m | 1:45:53 | 6:37/km | 7:15 | 7:15/km |
| 17K | 17.000m | 1:52:36 | 6:37/km | 6:43 | 6:43/km |
| 18K | 18.000m | 1:59:44 | 6:39/km | 7:08 | 7:08/km |
| 19K | 19.000m | 2:06:42 | 6:40/km | 6:58 | 6:58/km |
| 20K | 20.000m | 2:13:26 | 6:40/km | 6:44 | 6:44/km |
| 21K | 21.000m | 2:21:11 | 6:43/km | 7:45 | 7:45/km |
| 22K | 22.000m | 2:28:06 | 6:44/km | 6:55 | 6:55/km |
| 23K | 23.000m | 2:35:09 | 6:45/km | 7:03 | 7:03/km |
| 24K | 24.000m | 2:41:54 | 6:45/km | 6:45 | 6:45/km |
| 25K | 25.000m | 2:48:58 | 6:46/km | 7:04 | 7:04/km |
| 26K | 26.000m | 2:57:17 | 6:49/km | 8:19 | 8:19/km |
| 27K | 27.000m | 3:05:28 | 6:52/km | 8:11 | 8:11/km |
| 28K | 28.000m | 3:12:40 | 6:53/km | 7:12 | 7:12/km |
| 29K | 29.000m | 3:19:52 | 6:54/km | 7:12 | 7:12/km |
| 30K | 30.000m | 3:26:43 | 6:53/km | 6:51 | 6:51/km |
| 30.045m | 3:27:09 | 6:54/km | 0:26 | 9:38/km |
Pace
Average pace for fastest three 30K activities are shown for comparison.
Heart Rate
Minimum: 65 bpm
Average: 155 bpm
Maximum: 173 bpm
Cadence
Elevation / Altitude
Minimum: -2m
Average: 2m
Maximum: 10m