Rob Kaper's Training (Long Run) in Rotterdam
Sunday 13 August 2023, 14:36 Rotterdam, NL
W06D7 - Long Run
De deur uit met regen, onderweg de zon toch nog tegengekomen. Heb kilometers gemaakt maar daar is het dan grotendeels ook wel mee gezegd. Moet de komende weken echt aan de bak als ik mijn doelen voor september en oktober wil halen... en dat met Lowlands aanstaand weekend. 🤷
Details
| Distance Recorded (GPS) | 18.714m | |
| Time (Watch) | 2:00:35 | |
| Pace | 6:27/km | |
| Shoe | Saucony Endorpin Shift Neon |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Light rain | Broken clouds | |||
| Temperature | 20.5 ℃ | 22.2 ℃ | |||
| Feels like | 20.5 ℃ | 22.1 ℃ | |||
| Wind | SW 4.6 km/h | SW 5.7 km/h | |||
| Humidity | 75% | 62% | |||
| Pressure | 1015 hPa | 1015 hPa | |||
| Dew point | 15.9 ℃ | 14.6 ℃ | |||
| Cloudiness | 100% | 55% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Rubroek
- Oud-Crooswijk
- Nieuw-Crooswijk
- Kralingse Bos
- Oude Noorden
- Hillegersberg-Schiebroek
- Overschie
- Blijdorp
- CS-Kwartier
- Delfshaven
- Centrum
- Cool
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:13 | 6:13/km | 765 of 1005 | |||
| 1 Mile 1.610m | 10:13 | 6:21/km | 817 of 1000 | |||
| Deci Marathon 4.200m | 26:43 | 6:22/km | 746 of 984 | |||
| 5K 5.000m | 32:09 | 6:26/km | 763 of 953 | |||
| 5 Mile 8.050m | 51:26 | 6:23/km | 495 of 678 | |||
| 10K 10.000m | 1:03:50 | 6:23/km | 417 of 570 | |||
| Quarter Marathon 10.550m | 1:07:21 | 6:23/km | 297 of 425 | |||
| 15K 15.000m | 1:34:52 | 6:19/km | 175 of 287 | |||
| 10 Mile 16.100m | 1:43:18 | 6:25/km | 159 of 236 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:13 | 6:13/km | 6:13 | 6:13/km |
| 2K | 2.000m | 12:41 | 6:21/km | 6:28 | 6:28/km |
| 3K | 3.000m | 19:27 | 6:29/km | 6:46 | 6:46/km |
| 4K | 4.000m | 25:26 | 6:22/km | 5:59 | 5:59/km |
| 5K | 5.000m | 32:09 | 6:26/km | 6:43 | 6:43/km |
| 6K | 6.000m | 38:35 | 6:26/km | 6:26 | 6:26/km |
| 7K | 7.000m | 44:47 | 6:24/km | 6:12 | 6:12/km |
| 8K | 8.000m | 51:08 | 6:24/km | 6:21 | 6:21/km |
| 9K | 9.000m | 57:24 | 6:23/km | 6:16 | 6:16/km |
| 10K | 10.000m | 1:03:50 | 6:23/km | 6:26 | 6:26/km |
| 11K | 11.000m | 1:09:59 | 6:22/km | 6:09 | 6:09/km |
| 12K | 12.000m | 1:16:20 | 6:22/km | 6:21 | 6:21/km |
| 13K | 13.000m | 1:22:24 | 6:20/km | 6:04 | 6:04/km |
| 14K | 14.000m | 1:28:30 | 6:19/km | 6:06 | 6:06/km |
| 15K | 15.000m | 1:34:52 | 6:19/km | 6:22 | 6:22/km |
| 16K | 16.000m | 1:42:42 | 6:25/km | 7:50 | 7:50/km |
| 17K | 17.000m | 1:49:50 | 6:28/km | 7:08 | 7:08/km |
| 18K | 18.000m | 1:56:19 | 6:28/km | 6:29 | 6:29/km |
| 18.714m | 2:00:35 | 6:27/km | 4:16 | 5:59/km |
Pace
Average pace for fastest three 18K activities are shown for comparison.
Heart Rate
Minimum: 83 bpm
Average: 150 bpm
Maximum: 170 bpm
Cadence
Elevation / Altitude
Minimum: -11m
Average: -3m
Maximum: 12m