Rob Kaper's Training (Long Run) from Gouda to Rotterdam
Saturday 9 September 2023, 09:21 Gouda, NL
W10D6 - Long Run
De Goudse Singelloop moet ik overslaan dit weekend, Gouda zelf dan weer niet. Dit tochtje langs de IJssel had ik nog tegoed van begin juli toen alles tegenzat en ik rechtsomkeert maakte, dat ging nu gelukkig stukken beter.
Hoewel bijtijds vertrokken zeker ook niet in de luwte gelopen dus blij dat ik water mee had en rustig aan heb gedaan. Benen hielden het redelijk goed maar waren wel wat moe de laatste meters, zijn ook wel druk geweest afgelopen anderhalve week. Dus na morgen even heerlijk taperen.
En nu eerst het zout van de armen afdouchen en dan langzaam richting Baroeg Open Air voor zware metalen. 🤘
Details
| Distance Recorded (GPS) | 26.823m | |
| Time (Watch) | 3:06:39 | |
| Pace | 6:58/km | |
| Shoe | Saucony Endorpin Shift Neon | |
| Strava | 9813513321 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Mist | Clear sky | |||
| Temperature | 18.4 ℃ | 26.8 ℃ | |||
| Feels like | 18.8 ℃ | 27.9 ℃ | |||
| Wind | N 0.0 km/h | N 0.5 km/h | |||
| Humidity | 95% | 62% | |||
| Pressure | 1016 hPa | 1017 hPa | |||
| Dew point | 17.6 ℃ | 18.9 ℃ | |||
| Cloudiness | 98% | 0% | |||
Route
Cities, Municipalities & Boroughs Visited
Gouda
Zuidplas
- Moordrecht
- Nieuwerkerk aan den IJssel
Krimpenerwaard
- Ouderkerk aan den IJssel
Capelle aan den IJssel
Krimpen aan den IJssel
Rotterdam
- Kralingse Veer
- De Esch
- Struisenburg
- Stadsdriehoek
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 7:20 | 7:20/km | 876 of 903 | |||
| 1 Mile 1.610m | 11:15 | 6:59/km | 855 of 898 | |||
| Deci Marathon 4.200m | 28:15 | 6:44/km | 800 of 883 | |||
| 5K 5.000m | 33:22 | 6:40/km | 760 of 853 | |||
| 5 Mile 8.050m | 54:21 | 6:45/km | 543 of 611 | |||
| 10K 10.000m | 1:07:22 | 6:44/km | 443 of 509 | |||
| Quarter Marathon 10.550m | 1:10:59 | 6:44/km | 332 of 385 | |||
| 15K 15.000m | 1:41:17 | 6:45/km | 217 of 251 | |||
| 10 Mile 16.100m | 1:48:13 | 6:43/km | 176 of 206 | |||
| 20K 20.000m | 2:15:36 | 6:47/km | 125 of 148 | |||
| Half Marathon 21.100m | 2:22:50 | 6:46/km | 121 of 145 | |||
| 15 Mile 24.150m | 2:48:26 | 6:58/km | 44 of 53 | |||
| 25K 25.000m | 2:55:08 | 7:00/km | 44 of 52 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 7:20 | 7:20/km | 7:20 | 7:20/km |
| 2K | 2.000m | 13:45 | 6:53/km | 6:25 | 6:25/km |
| 3K | 3.000m | 20:22 | 6:47/km | 6:37 | 6:37/km |
| 4K | 4.000m | 26:56 | 6:44/km | 6:34 | 6:34/km |
| 5K | 5.000m | 33:22 | 6:40/km | 6:26 | 6:26/km |
| 6K | 6.000m | 40:48 | 6:48/km | 7:26 | 7:26/km |
| 7K | 7.000m | 47:20 | 6:46/km | 6:32 | 6:32/km |
| 8K | 8.000m | 54:01 | 6:45/km | 6:41 | 6:41/km |
| 9K | 9.000m | 1:00:37 | 6:44/km | 6:36 | 6:36/km |
| 10K | 10.000m | 1:07:22 | 6:44/km | 6:45 | 6:45/km |
| 11K | 11.000m | 1:14:21 | 6:46/km | 6:59 | 6:59/km |
| 12K | 12.000m | 1:21:08 | 6:46/km | 6:47 | 6:47/km |
| 13K | 13.000m | 1:27:51 | 6:45/km | 6:43 | 6:43/km |
| 14K | 14.000m | 1:34:54 | 6:47/km | 7:03 | 7:03/km |
| 15K | 15.000m | 1:41:17 | 6:45/km | 6:23 | 6:23/km |
| 16K | 16.000m | 1:47:37 | 6:44/km | 6:20 | 6:20/km |
| 17K | 17.000m | 1:55:42 | 6:48/km | 8:05 | 8:05/km |
| 18K | 18.000m | 2:02:08 | 6:47/km | 6:26 | 6:26/km |
| 19K | 19.000m | 2:08:59 | 6:47/km | 6:51 | 6:51/km |
| 20K | 20.000m | 2:15:36 | 6:47/km | 6:37 | 6:37/km |
| 21K | 21.000m | 2:22:12 | 6:46/km | 6:36 | 6:36/km |
| 22K | 22.000m | 2:30:32 | 6:51/km | 8:20 | 8:20/km |
| 23K | 23.000m | 2:37:24 | 6:51/km | 6:52 | 6:52/km |
| 24K | 24.000m | 2:46:43 | 6:57/km | 9:19 | 9:19/km |
| 25K | 25.000m | 2:55:08 | 7:00/km | 8:25 | 8:25/km |
| 26K | 26.000m | 3:01:45 | 6:59/km | 6:37 | 6:37/km |
| 26.823m | 3:06:39 | 6:58/km | 4:54 | 5:57/km |
Pace
Average pace for fastest three 26K activities are shown for comparison.
Heart Rate
Minimum: 59 bpm
Average: 143 bpm
Maximum: 169 bpm
Cadence
Elevation / Altitude
Minimum: -6m
Average: 0m
Maximum: 7m