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%
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/km697 of 949
1 Mile
1.610m
9:566:10/km651 of 945
Deci Marathon
4.200m
27:076:27/km757 of 929
5K
5.000m
32:176:27/km735 of 899
5 Mile
8.050m
52:216:30/km515 of 641
10K
10.000m
1:05:056:31/km430 of 536
Quarter Marathon
10.550m
1:08:486:31/km315 of 402
15K
15.000m
1:38:386:35/km214 of 267
10 Mile
16.100m
1:46:356:37/km172 of 217
20K
20.000m
2:13:266:40/km126 of 156
Half Marathon
21.100m
2:22:036:44/km123 of 152
15 Mile
24.150m
2:42:566:45/km41 of 56
25K
25.000m
2:48:586:46/km39 of 55
30K
30.000m
3:26:436:53/km28 of 36

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