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 | 673 of 1072 | |||
| 1 Mile 1.610m | 9:53 | 6:08/km | 710 of 1067 | |||
| Deci Marathon 4.200m | 25:50 | 6:09/km | 637 of 1043 | |||
| 5K 5.000m | 30:45 | 6:09/km | 617 of 1009 | |||
| 5 Mile 8.050m | 48:58 | 6:05/km | 361 of 709 | |||
| 10K 10.000m | 1:00:46 | 6:05/km | 285 of 601 | |||
| Quarter Marathon 10.550m | 1:04:12 | 6:05/km | 185 of 446 | |||
| 15K 15.000m | 1:31:56 | 6:08/km | 137 of 305 | |||
| 10 Mile 16.100m | 1:38:57 | 6:09/km | 111 of 252 | |||
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