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.
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 | 1021 hPa | 1021 hPa | |||
| Dew point | 11.6 ℃ | 10.7 ℃ | |||
| Cloudiness | 19% | 1% | |||
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 | 683 of 933 | |||
| 1 Mile 1.610m | 9:56 | 6:10/km | 637 of 928 | |||
| Deci Marathon 4.200m | 27:07 | 6:27/km | 742 of 913 | |||
| 5K 5.000m | 32:17 | 6:27/km | 721 of 883 | |||
| 5 Mile 8.050m | 52:21 | 6:30/km | 507 of 632 | |||
| 10K 10.000m | 1:05:05 | 6:31/km | 423 of 528 | |||
| Quarter Marathon 10.550m | 1:08:48 | 6:31/km | 310 of 397 | |||
| 15K 15.000m | 1:38:38 | 6:35/km | 209 of 261 | |||
| 10 Mile 16.100m | 1:46:35 | 6:37/km | 169 of 213 | |||
| 20K 20.000m | 2:13:26 | 6:40/km | 123 of 153 | |||
| Half Marathon 21.100m | 2:22:03 | 6:44/km | 121 of 150 | |||
| 15 Mile 24.150m | 2:42:56 | 6:45/km | 40 of 55 | |||
| 25K 25.000m | 2:48:58 | 6:46/km | 38 of 54 | |||
| 30K 30.000m | 3:26:43 | 6:53/km | 27 of 35 | |||
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: 172 bpm
Cadence
Elevation / Altitude
Minimum: -2m
Average: 2m
Maximum: 10m