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 | 693 of 945 | |||
| 1 Mile 1.610m | 9:56 | 6:10/km | 647 of 941 | |||
| Deci Marathon 4.200m | 27:07 | 6:27/km | 753 of 925 | |||
| 5K 5.000m | 32:17 | 6:27/km | 731 of 895 | |||
| 5 Mile 8.050m | 52:21 | 6:30/km | 512 of 638 | |||
| 10K 10.000m | 1:05:05 | 6:31/km | 427 of 533 | |||
| Quarter Marathon 10.550m | 1:08:48 | 6:31/km | 314 of 401 | |||
| 15K 15.000m | 1:38:38 | 6:35/km | 213 of 266 | |||
| 10 Mile 16.100m | 1:46:35 | 6:37/km | 171 of 215 | |||
| 20K 20.000m | 2:13:26 | 6:40/km | 125 of 155 | |||
| Half Marathon 21.100m | 2:22:03 | 6:44/km | 122 of 151 | |||
| 15 Mile 24.150m | 2:42:56 | 6:45/km | 41 of 56 | |||
| 25K 25.000m | 2:48:58 | 6:46/km | 39 of 55 | |||
| 30K 30.000m | 3:26:43 | 6:53/km | 28 of 36 | |||
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