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
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Clear sky | Broken clouds | |||
| Temperature | 14.7 ℃ | 14.4 ℃ | |||
| Feels like | 13.5 ℃ | 13.4 ℃ | |||
| Wind | NE 3.1 km/h | NE 3.6 km/h | |||
| Humidity | 50% | 56% | |||
| Pressure | 1026 hPa | 1025 hPa | |||
| Dew point | 4.3 ℃ | 5.8 ℃ | |||
| Cloudiness | 7% | 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 | 897 of 1063 | |||
| 1 Mile 1.610m | 10:11 | 6:20/km | 851 of 1058 | |||
| Deci Marathon 4.200m | 30:36 | 7:17/km | 1000 of 1037 | |||
| 5K 5.000m | 36:25 | 7:17/km | 970 of 1003 | |||
| 5 Mile 8.050m | 1:00:06 | 7:28/km | 679 of 706 | |||
| 10K 10.000m | 1:12:34 | 7:15/km | 556 of 598 | |||
| Quarter Marathon 10.550m | 1:17:23 | 7:20/km | 415 of 444 | |||
| 15K 15.000m | 1:52:48 | 7:31/km | 286 of 303 | |||
| 10 Mile 16.100m | 2:03:40 | 7:41/km | 240 of 250 | |||
| 20K 20.000m | 2:34:14 | 7:43/km | 175 of 182 | |||
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