Rob Kaper's Training (Long Run) from Rotterdam to Schiedam
Wednesday 27 September 2023, 16:15 Rotterdam, NL
W13D3 - Long Run
De bedoeling was eigenlijk een compleet rondje naar huis van 30k, maar zonder water mee stortte ik ergens rond de 15 langzaam maar zeker in en vanaf Pernis was het over en uit. Ergens rond 21/22 bij de Shell nog een Monster gehaald. Die was wel lekker, maar kwam natuurlijk veel te laat en bovendien gingen de benen compleet op slot na de pauze, dus Schiedam als eindstation gekozen.
Al met al geen heel beste generale voor Katwijk zaterdag en kustmarathon komende week, maar wat dan komt komt dan wel weer.
Details
| Distance Recorded (GPS) | 25.104m | |
| Time (Watch) | 3:09:51 | |
| Pace | 7:34/km | |
| Shoe | Saucony Endorpin Shift Neon | |
| Strava | 9932052637 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Overcast clouds | Overcast clouds | |||
| Temperature | 23.1 ℃ | 20.9 ℃ | |||
| Feels like | 23.1 ℃ | 20.9 ℃ | |||
| Wind | S 3.6 km/h | S 4.1 km/h | |||
| Humidity | 63% | 71% | |||
| Pressure | 1015 hPa | 1013 hPa | |||
| Dew point | 15.6 ℃ | 15.4 ℃ | |||
| Cloudiness | 99% | 100% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Nieuwe Werk
- Feijenoord
- Wilhelminapier
- Charlois
- Pernis
- Vondelingenplaat
Albrandswaard
- Rotterdam-Albrandswaard
Schiedam
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:51 | 6:51/km | 841 of 903 | |||
| 1 Mile 1.610m | 10:46 | 6:41/km | 830 of 898 | |||
| Deci Marathon 4.200m | 29:14 | 6:58/km | 833 of 883 | |||
| 5K 5.000m | 34:23 | 6:53/km | 793 of 853 | |||
| 5 Mile 8.050m | 54:39 | 6:47/km | 547 of 611 | |||
| 10K 10.000m | 1:08:21 | 6:50/km | 457 of 509 | |||
| Quarter Marathon 10.550m | 1:11:54 | 6:49/km | 338 of 385 | |||
| 15K 15.000m | 1:43:28 | 6:54/km | 230 of 251 | |||
| 10 Mile 16.100m | 1:51:31 | 6:56/km | 188 of 206 | |||
| 20K 20.000m | 2:23:26 | 7:10/km | 136 of 148 | |||
| Half Marathon 21.100m | 2:33:14 | 7:16/km | 132 of 145 | |||
| 15 Mile 24.150m | 3:02:46 | 7:34/km | 48 of 53 | |||
| 25K 25.000m | 3:08:59 | 7:34/km | 47 of 52 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:51 | 6:51/km | 6:51 | 6:51/km |
| 2K | 2.000m | 13:11 | 6:36/km | 6:20 | 6:20/km |
| 3K | 3.000m | 21:38 | 7:13/km | 8:27 | 8:27/km |
| 4K | 4.000m | 27:55 | 6:59/km | 6:17 | 6:17/km |
| 5K | 5.000m | 34:23 | 6:53/km | 6:28 | 6:28/km |
| 6K | 6.000m | 41:04 | 6:51/km | 6:41 | 6:41/km |
| 7K | 7.000m | 47:37 | 6:48/km | 6:33 | 6:33/km |
| 8K | 8.000m | 54:19 | 6:47/km | 6:42 | 6:42/km |
| 9K | 9.000m | 1:01:42 | 6:51/km | 7:23 | 7:23/km |
| 10K | 10.000m | 1:08:21 | 6:50/km | 6:39 | 6:39/km |
| 11K | 11.000m | 1:14:51 | 6:48/km | 6:30 | 6:30/km |
| 12K | 12.000m | 1:22:01 | 6:50/km | 7:10 | 7:10/km |
| 13K | 13.000m | 1:29:16 | 6:52/km | 7:15 | 7:15/km |
| 14K | 14.000m | 1:36:13 | 6:52/km | 6:57 | 6:57/km |
| 15K | 15.000m | 1:43:28 | 6:54/km | 7:15 | 7:15/km |
| 16K | 16.000m | 1:50:49 | 6:56/km | 7:21 | 7:21/km |
| 17K | 17.000m | 1:58:57 | 7:00/km | 8:08 | 8:08/km |
| 18K | 18.000m | 2:06:18 | 7:01/km | 7:21 | 7:21/km |
| 19K | 19.000m | 2:14:47 | 7:06/km | 8:29 | 8:29/km |
| 20K | 20.000m | 2:23:26 | 7:10/km | 8:39 | 8:39/km |
| 21K | 21.000m | 2:31:33 | 7:13/km | 8:07 | 8:07/km |
| 22K | 22.000m | 2:40:08 | 7:17/km | 8:35 | 8:35/km |
| 23K | 23.000m | 2:51:40 | 7:28/km | 11:32 | 11:32/km |
| 24K | 24.000m | 3:01:12 | 7:33/km | 9:32 | 9:32/km |
| 25K | 25.000m | 3:08:59 | 7:34/km | 7:47 | 7:47/km |
| 25.104m | 3:09:51 | 7:34/km | 0:52 | 8:20/km |
Pace
Average pace for fastest three 25K activities are shown for comparison.
Heart Rate
Minimum: 84 bpm
Average: 145 bpm
Maximum: 169 bpm
Cadence
Elevation / Altitude
Minimum: -22m
Average: 2m
Maximum: 16m