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 | |
| Strava | 7733065966 |
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 | 677 of 924 | |||
| 1 Mile 1.610m | 9:56 | 6:10/km | 632 of 919 | |||
| Deci Marathon 4.200m | 27:07 | 6:27/km | 735 of 904 | |||
| 5K 5.000m | 32:17 | 6:27/km | 714 of 874 | |||
| 5 Mile 8.050m | 52:21 | 6:30/km | 503 of 627 | |||
| 10K 10.000m | 1:05:05 | 6:31/km | 419 of 523 | |||
| Quarter Marathon 10.550m | 1:08:48 | 6:31/km | 308 of 394 | |||
| 15K 15.000m | 1:38:38 | 6:35/km | 207 of 259 | |||
| 10 Mile 16.100m | 1:46:35 | 6:37/km | 167 of 211 | |||
| 20K 20.000m | 2:13:26 | 6:40/km | 121 of 151 | |||
| Half Marathon 21.100m | 2:22:03 | 6:44/km | 119 of 148 | |||
| 15 Mile 24.150m | 2:42:56 | 6:45/km | 39 of 54 | |||
| 25K 25.000m | 2:48:58 | 6:46/km | 37 of 53 | |||
| 30K 30.000m | 3:26:43 | 6:53/km | 26 of 34 | |||
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