Rob Kaper's Training (Long Run) from Rotterdam to Nissewaard
Saturday 8 April 2023, 15:34
Rotterdam, NL
20.905m
2:41:49
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 | |
| Performance | 0.78 |
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 | 959 of 1148 | |||
| 1 Mile 1.610m | 10:11 | 6:20/km | 910 of 1143 | |||
| Deci Marathon 4.200m | 30:36 | 7:17/km | 1075 of 1115 | |||
| 5K 5.000m | 36:25 | 7:17/km | 1039 of 1075 | |||
| 5 Mile 8.050m | 1:00:06 | 7:28/km | 716 of 744 | |||
| 10K 10.000m | 1:12:34 | 7:15/km | 586 of 630 | |||
| Quarter Marathon 10.550m | 1:17:23 | 7:20/km | 438 of 469 | |||
| 15K 15.000m | 1:52:48 | 7:31/km | 305 of 323 | |||
| 10 Mile 16.100m | 2:03:40 | 7:41/km | 254 of 265 | |||
| 20K 20.000m | 2:34:14 | 7:43/km | 186 of 193 | |||
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