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 | 948 of 1136 | |||
| 1 Mile 1.610m | 10:11 | 6:20/km | 900 of 1131 | |||
| Deci Marathon 4.200m | 30:36 | 7:17/km | 1064 of 1103 | |||
| 5K 5.000m | 36:25 | 7:17/km | 1029 of 1064 | |||
| 5 Mile 8.050m | 1:00:06 | 7:28/km | 711 of 739 | |||
| 10K 10.000m | 1:12:34 | 7:15/km | 581 of 625 | |||
| Quarter Marathon 10.550m | 1:17:23 | 7:20/km | 434 of 465 | |||
| 15K 15.000m | 1:52:48 | 7:31/km | 301 of 319 | |||
| 10 Mile 16.100m | 2:03:40 | 7:41/km | 252 of 263 | |||
| 20K 20.000m | 2:34:14 | 7:43/km | 184 of 191 | |||
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