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 | 825 of 882 | |||
| 1 Mile 1.610m | 10:46 | 6:41/km | 815 of 877 | |||
| Deci Marathon 4.200m | 29:14 | 6:58/km | 814 of 862 | |||
| 5K 5.000m | 34:23 | 6:53/km | 776 of 834 | |||
| 5 Mile 8.050m | 54:39 | 6:47/km | 537 of 596 | |||
| 10K 10.000m | 1:08:21 | 6:50/km | 450 of 498 | |||
| Quarter Marathon 10.550m | 1:11:54 | 6:49/km | 333 of 377 | |||
| 15K 15.000m | 1:43:28 | 6:54/km | 226 of 246 | |||
| 10 Mile 16.100m | 1:51:31 | 6:56/km | 184 of 201 | |||
| 20K 20.000m | 2:23:26 | 7:10/km | 134 of 145 | |||
| Half Marathon 21.100m | 2:33:14 | 7:16/km | 130 of 142 | |||
| 15 Mile 24.150m | 3:02:46 | 7:34/km | 47 of 52 | |||
| 25K 25.000m | 3:08:59 | 7:34/km | 46 of 51 | |||
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