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 | 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 | 809 of 1124 | |||
| 1 Mile 1.610m | 9:56 | 6:10/km | 764 of 1119 | |||
| Deci Marathon 4.200m | 27:07 | 6:27/km | 888 of 1091 | |||
| 5K 5.000m | 32:17 | 6:27/km | 858 of 1053 | |||
| 5 Mile 8.050m | 52:21 | 6:30/km | 583 of 732 | |||
| 10K 10.000m | 1:05:05 | 6:31/km | 485 of 621 | |||
| Quarter Marathon 10.550m | 1:08:48 | 6:31/km | 356 of 462 | |||
| 15K 15.000m | 1:38:38 | 6:35/km | 249 of 317 | |||
| 10 Mile 16.100m | 1:46:35 | 6:37/km | 205 of 262 | |||
| 20K 20.000m | 2:13:26 | 6:40/km | 151 of 190 | |||
| Half Marathon 21.100m | 2:22:03 | 6:44/km | 149 of 190 | |||
| 15 Mile 24.150m | 2:42:56 | 6:45/km | 54 of 74 | |||
| 25K 25.000m | 2:48:58 | 6:46/km | 52 of 73 | |||
| 30K 30.000m | 3:26:43 | 6:53/km | 39 of 51 | |||
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