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 | 938 of 1125 | |||
| 1 Mile 1.610m | 10:11 | 6:20/km | 890 of 1120 | |||
| Deci Marathon 4.200m | 30:36 | 7:17/km | 1053 of 1092 | |||
| 5K 5.000m | 36:25 | 7:17/km | 1018 of 1053 | |||
| 5 Mile 8.050m | 1:00:06 | 7:28/km | 704 of 732 | |||
| 10K 10.000m | 1:12:34 | 7:15/km | 577 of 621 | |||
| Quarter Marathon 10.550m | 1:17:23 | 7:20/km | 431 of 462 | |||
| 15K 15.000m | 1:52:48 | 7:31/km | 299 of 317 | |||
| 10 Mile 16.100m | 2:03:40 | 7:41/km | 251 of 262 | |||
| 20K 20.000m | 2:34:14 | 7:43/km | 183 of 190 | |||
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