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

Badges Earned

Rotterdam skyline
Runnerdam

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%
Pressure1022 hPa1022 hPa
Dew point11.6 ℃10.7 ℃
Cloudiness15%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

DistanceTimePaceOfficialOverall
1K
1.000m
6:116:11/km731 of 994
1 Mile
1.610m
9:566:10/km682 of 989
Deci Marathon
4.200m
27:076:27/km791 of 973
5K
5.000m
32:176:27/km770 of 942
5 Mile
8.050m
52:216:30/km537 of 670
10K
10.000m
1:05:056:31/km449 of 562
Quarter Marathon
10.550m
1:08:486:31/km328 of 419
15K
15.000m
1:38:386:35/km224 of 281
10 Mile
16.100m
1:46:356:37/km182 of 231
20K
20.000m
2:13:266:40/km134 of 168
Half Marathon
21.100m
2:22:036:44/km131 of 164
15 Mile
24.150m
2:42:566:45/km43 of 60
25K
25.000m
2:48:586:46/km41 of 59
30K
30.000m
3:26:436:53/km30 of 38

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

Minimum: 65 bpm
Average: 155 bpm
Maximum: 173 bpm

Cadence

Elevation / Altitude

Minimum: -2m
Average: 2m
Maximum: 10m