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 | 902 of 1072 | |||
| 1 Mile 1.610m | 10:11 | 6:20/km | 856 of 1067 | |||
| Deci Marathon 4.200m | 30:36 | 7:17/km | 1006 of 1043 | |||
| 5K 5.000m | 36:25 | 7:17/km | 976 of 1009 | |||
| 5 Mile 8.050m | 1:00:06 | 7:28/km | 682 of 709 | |||
| 10K 10.000m | 1:12:34 | 7:15/km | 559 of 601 | |||
| Quarter Marathon 10.550m | 1:17:23 | 7:20/km | 417 of 446 | |||
| 15K 15.000m | 1:52:48 | 7:31/km | 288 of 305 | |||
| 10 Mile 16.100m | 2:03:40 | 7:41/km | 242 of 252 | |||
| 20K 20.000m | 2:34:14 | 7:43/km | 177 of 184 | |||
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