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 | 1016 hPa | 1014 hPa | |||
| Dew point | 15.6 ℃ | 15.4 ℃ | |||
| Cloudiness | 97% | 100% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Centrum
- Nieuwe Werk
- Feijenoord
- Charlois
- Pernis
- Vondelingenplaat
Albrandswaard
- Rotterdam-Albrandswaard
Schiedam
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:51 | 6:51/km | 1037 of 1110 | |||
| 1 Mile 1.610m | 10:46 | 6:41/km | 1018 of 1105 | |||
| Deci Marathon 4.200m | 29:14 | 6:58/km | 1014 of 1077 | |||
| 5K 5.000m | 34:23 | 6:53/km | 959 of 1040 | |||
| 5 Mile 8.050m | 54:39 | 6:47/km | 645 of 723 | |||
| 10K 10.000m | 1:08:21 | 6:50/km | 543 of 613 | |||
| Quarter Marathon 10.550m | 1:11:54 | 6:49/km | 399 of 456 | |||
| 15K 15.000m | 1:43:28 | 6:54/km | 280 of 313 | |||
| 10 Mile 16.100m | 1:51:31 | 6:56/km | 232 of 259 | |||
| 20K 20.000m | 2:23:26 | 7:10/km | 173 of 188 | |||
| Half Marathon 21.100m | 2:33:14 | 7:16/km | 168 of 188 | |||
| 15 Mile 24.150m | 3:02:46 | 7:34/km | 67 of 73 | |||
| 25K 25.000m | 3:08:59 | 7:34/km | 66 of 72 | |||
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: 170 bpm
Cadence
Elevation / Altitude
Minimum: -22m
Average: 3m
Maximum: 16m