Rob Kaper's Training (Long Run) from Rotterdam to Nissewaard
Saturday 8 April 2023, 15:34 Rotterdam, NL
W15D6 - Long Run 🥵
BBQ in Spijkenisse dus eventjes heen gelopen. Zeer slechte generale voor komende week. Deels wel verklaarbaar, slecht geslapen en overvallen door de "hitte". Vijftien graden klinkt niet veel maar met de open zon ☀️ voelde het veel erger. Was er eigenlijk bij de Maastunnel al klaar mee. 😥
Details
Distance Recorded (GPS) | 20.905m | |
Time (Watch) | 2:41:49 | |
Pace | 7:44/km | |
Shoe | Nike Pegasus 39 FlyEase |
Badges Earned
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Broken clouds | Broken clouds | |||
Temperature | 14.8 ℃ | 14.4 ℃ | |||
Feels like | 13.6 ℃ | 13.4 ℃ | |||
Wind | NE 3.1 km/h | NE 3.6 km/h | |||
Humidity | 50% | 56% | |||
Pressure | 1025 hPa | 1024 hPa | |||
Dew point | 4.5 ℃ | 5.8 ℃ | |||
Cloudiness | 78% | 74% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Cool
- Dijkzigt
- Nieuwe Werk
- Charlois
- Hoogvliet
Albrandswaard
- Rhoon
- Poortugaal
Nissewaard
- Spijkenisse
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 6:24 | 6:24/km | 830 of 984 | |||
1 Mile 1.610m | 10:11 | 6:20/km | 788 of 979 | |||
Deci Marathon 4.200m | 30:36 | 7:17/km | 928 of 964 | |||
5K 5.000m | 36:25 | 7:17/km | 905 of 933 | |||
5 Mile 8.050m | 1:00:06 | 7:28/km | 639 of 665 | |||
10K 10.000m | 1:12:34 | 7:15/km | 522 of 557 | |||
Quarter Marathon 10.550m | 1:17:23 | 7:20/km | 386 of 414 | |||
15K 15.000m | 1:52:48 | 7:31/km | 262 of 277 | |||
10 Mile 16.100m | 2:03:40 | 7:41/km | 218 of 227 | |||
20K 20.000m | 2:34:14 | 7:43/km | 157 of 164 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 6:24 | 6:24/km | 6:24 | 6:24/km |
2K | 2.000m | 13:48 | 6:54/km | 7:24 | 7:24/km |
3K | 3.000m | 21:34 | 7:11/km | 7:46 | 7:46/km |
4K | 4.000m | 29:18 | 7:20/km | 7:44 | 7:44/km |
5K | 5.000m | 36:25 | 7:17/km | 7:07 | 7:07/km |
6K | 6.000m | 43:21 | 7:14/km | 6:56 | 6:56/km |
7K | 7.000m | 51:03 | 7:18/km | 7:42 | 7:42/km |
8K | 8.000m | 59:47 | 7:28/km | 8:44 | 8:44/km |
9K | 9.000m | 1:05:58 | 7:20/km | 6:11 | 6:11/km |
10K | 10.000m | 1:12:34 | 7:15/km | 6:36 | 6:36/km |
11K | 11.000m | 1:21:42 | 7:26/km | 9:08 | 9:08/km |
12K | 12.000m | 1:28:28 | 7:22/km | 6:46 | 6:46/km |
13K | 13.000m | 1:37:22 | 7:29/km | 8:54 | 8:54/km |
14K | 14.000m | 1:45:11 | 7:31/km | 7:49 | 7:49/km |
15K | 15.000m | 1:52:48 | 7:31/km | 7:37 | 7:37/km |
16K | 16.000m | 2:03:00 | 7:41/km | 10:12 | 10:12/km |
17K | 17.000m | 2:09:48 | 7:38/km | 6:48 | 6:48/km |
18K | 18.000m | 2:17:54 | 7:40/km | 8:06 | 8:06/km |
19K | 19.000m | 2:27:05 | 7:44/km | 9:11 | 9:11/km |
20K | 20.000m | 2:34:14 | 7:43/km | 7:09 | 7:09/km |
20.905m | 2:41:49 | 7:44/km | 7:35 | 8:23/km |
Pace
Average pace for fastest three 20K activities are shown for comparison.
Heart Rate
Minimum: 108 bpm
Average: 163 bpm
Maximum: 185 bpm
Cadence
Elevation / Altitude
Minimum: -6m
Average: 2m
Maximum: 12m