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
Strava7733065966

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%
Pressure1021 hPa1021 hPa
Dew point11.6 ℃10.7 ℃
Cloudiness19%1%

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/km677 of 924
1 Mile
1.610m
9:566:10/km632 of 919
Deci Marathon
4.200m
27:076:27/km735 of 904
5K
5.000m
32:176:27/km714 of 874
5 Mile
8.050m
52:216:30/km503 of 627
10K
10.000m
1:05:056:31/km419 of 523
Quarter Marathon
10.550m
1:08:486:31/km308 of 394
15K
15.000m
1:38:386:35/km207 of 259
10 Mile
16.100m
1:46:356:37/km167 of 211
20K
20.000m
2:13:266:40/km121 of 151
Half Marathon
21.100m
2:22:036:44/km119 of 148
15 Mile
24.150m
2:42:566:45/km39 of 54
25K
25.000m
2:48:586:46/km37 of 53
30K
30.000m
3:26:436:53/km26 of 34

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: 172 bpm

Cadence

Elevation / Altitude

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