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 | |
Strava | 8855071480 |
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 | 760 of 903 | |||
1 Mile 1.610m | 10:11 | 6:20/km | 720 of 898 | |||
Deci Marathon 4.200m | 30:36 | 7:17/km | 853 of 883 | |||
5K 5.000m | 36:25 | 7:17/km | 830 of 853 | |||
5 Mile 8.050m | 1:00:06 | 7:28/km | 587 of 611 | |||
10K 10.000m | 1:12:34 | 7:15/km | 478 of 509 | |||
Quarter Marathon 10.550m | 1:17:23 | 7:20/km | 359 of 385 | |||
15K 15.000m | 1:52:48 | 7:31/km | 239 of 251 | |||
10 Mile 16.100m | 2:03:40 | 7:41/km | 198 of 206 | |||
20K 20.000m | 2:34:14 | 7:43/km | 142 of 148 |
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: 183 bpm
Cadence
Elevation / Altitude
Minimum: -7m
Average: 2m
Maximum: 12m