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 |
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 | 894 of 960 | |||
| 1 Mile 1.610m | 10:46 | 6:41/km | 880 of 955 | |||
| Deci Marathon 4.200m | 29:14 | 6:58/km | 885 of 940 | |||
| 5K 5.000m | 34:23 | 6:53/km | 843 of 910 | |||
| 5 Mile 8.050m | 54:39 | 6:47/km | 577 of 646 | |||
| 10K 10.000m | 1:08:21 | 6:50/km | 485 of 542 | |||
| Quarter Marathon 10.550m | 1:11:54 | 6:49/km | 355 of 405 | |||
| 15K 15.000m | 1:43:28 | 6:54/km | 246 of 270 | |||
| 10 Mile 16.100m | 1:51:31 | 6:56/km | 200 of 221 | |||
| 20K 20.000m | 2:23:26 | 7:10/km | 145 of 158 | |||
| Half Marathon 21.100m | 2:33:14 | 7:16/km | 140 of 154 | |||
| 15 Mile 24.150m | 3:02:46 | 7:34/km | 51 of 57 | |||
| 25K 25.000m | 3:08:59 | 7:34/km | 50 of 56 | |||
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