Rob Kaper's Training (Long Run) in Rotterdam

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.

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Details

Distance Recorded (GPS)		30.045m
Time (Watch)		3:27:09
Pace		6:54/km
Shoe		Saucony Endorpin Shift Neon

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

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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

Distance	Time			Pace	Official	Overall
1K 1.000m		6:11		6:11/km		733 of 996
1 Mile 1.610m		9:56		6:10/km		684 of 991
Deci Marathon 4.200m		27:07		6:27/km		793 of 975
5K 5.000m		32:17		6:27/km		772 of 944
5 Mile 8.050m		52:21		6:30/km		539 of 672
10K 10.000m		1:05:05		6:31/km		451 of 564
Quarter Marathon 10.550m		1:08:48		6:31/km		329 of 420
15K 15.000m		1:38:38		6:35/km		225 of 282
10 Mile 16.100m		1:46:35		6:37/km		183 of 232
20K 20.000m		2:13:26		6:40/km		135 of 169
Half Marathon 21.100m		2:22:03		6:44/km		132 of 165
15 Mile 24.150m		2:42:56		6:45/km		43 of 61
25K 25.000m		2:48:58		6:46/km		41 of 60
30K 30.000m		3:26:43		6:53/km		30 of 38

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

• Training (Long Run) in Rotterdam (split pace)
• Training (Long Run) in Rotterdam (average pace)
• Antwerp Marathon 2023 (22 Oct 2023)
• Halve Marathon Capelle 2021 (3 Oct 2021)
• Osaka Marathon 2025 (24 Feb 2025)

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