Rob Kaper's Training (Long Run) in Rotterdam
Monday 11 March 2024, 19:59 Rotterdam, NL
Het Garmin trainingschema volg ik niet echt meer, maar met Rotterdam in slechts vijf weken werd het wel hoog tijd om de doordeweekse kilometers op te schroeven. Ik moet me schamen dat ik voor het eerst dit jaar boven de 50km weekbelasting uitkom...
Maar toch ging het stiekem wel lekker in de miezerregen. Brienenoordbrug voor de broodnodige heuveltraining, de Beverwaard ingedoken en zelfs nog een respectabel eindsprintje over de Willemsbrug.
Details
| Distance Recorded (GPS) | 17.067m | |
| Time (Watch) | 1:44:14 | |
| Pace | 6:06/km | |
| Shoe | Saucony Endorpin Shift Neon |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Light rain | Light rain | |||
| Temperature | 7.1 ℃ | 7.1 ℃ | |||
| Feels like | 6.3 ℃ | 5.0 ℃ | |||
| Wind | W 1.5 km/h | W 3.1 km/h | |||
| Humidity | 93% | 95% | |||
| Pressure | 1006 hPa | 1008 hPa | |||
| Dew point | 6.1 ℃ | 6.4 ℃ | |||
| Cloudiness | 75% | 75% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
- Kralingse Veer
- IJsselmonde
- Zomerland
- Sportdorp
- De Veranda
- Feijenoord
Capelle aan den IJssel
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:02 | 6:02/km | 633 of 995 | |||
| 1 Mile 1.610m | 9:53 | 6:08/km | 662 of 990 | |||
| Deci Marathon 4.200m | 25:50 | 6:09/km | 599 of 974 | |||
| 5K 5.000m | 30:45 | 6:09/km | 580 of 943 | |||
| 5 Mile 8.050m | 48:58 | 6:05/km | 347 of 671 | |||
| 10K 10.000m | 1:00:46 | 6:05/km | 273 of 563 | |||
| Quarter Marathon 10.550m | 1:04:12 | 6:05/km | 176 of 420 | |||
| 15K 15.000m | 1:31:56 | 6:08/km | 130 of 282 | |||
| 10 Mile 16.100m | 1:38:57 | 6:09/km | 105 of 232 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:02 | 6:02/km | 6:02 | 6:02/km |
| 2K | 2.000m | 12:20 | 6:10/km | 6:18 | 6:18/km |
| 3K | 3.000m | 18:29 | 6:10/km | 6:09 | 6:09/km |
| 4K | 4.000m | 24:34 | 6:09/km | 6:05 | 6:05/km |
| 5K | 5.000m | 30:45 | 6:09/km | 6:11 | 6:11/km |
| 6K | 6.000m | 36:47 | 6:08/km | 6:02 | 6:02/km |
| 7K | 7.000m | 42:36 | 6:05/km | 5:49 | 5:49/km |
| 8K | 8.000m | 48:39 | 6:05/km | 6:03 | 6:03/km |
| 9K | 9.000m | 54:43 | 6:05/km | 6:04 | 6:04/km |
| 10K | 10.000m | 1:00:46 | 6:05/km | 6:03 | 6:03/km |
| 11K | 11.000m | 1:06:56 | 6:05/km | 6:10 | 6:10/km |
| 12K | 12.000m | 1:13:15 | 6:06/km | 6:19 | 6:19/km |
| 13K | 13.000m | 1:19:37 | 6:07/km | 6:22 | 6:22/km |
| 14K | 14.000m | 1:25:49 | 6:08/km | 6:12 | 6:12/km |
| 15K | 15.000m | 1:31:56 | 6:08/km | 6:07 | 6:07/km |
| 16K | 16.000m | 1:38:25 | 6:09/km | 6:29 | 6:29/km |
| 17K | 17.000m | 1:43:53 | 6:07/km | 5:28 | 5:28/km |
| 17.067m | 1:44:14 | 6:06/km | 0:21 | 5:13/km |
Pace
Average pace for fastest three 17K activities are shown for comparison.
Heart Rate
Minimum: 77 bpm
Average: 150 bpm
Maximum: 171 bpm
Cadence
Elevation / Altitude
Minimum: -6m
Average: 2m
Maximum: 22m