Rob Kaper's Training (Long Run) in Rotterdam
Saturday 8 February 2020, 18:30 Rotterdam, NL
Training target: Long run
Ciara gaat mijn trainingschema niet verpesten, vanavond dus maar de zondag long run gedaan. Grotendeels marathonroute gevolgd op stukje Brielselaan/Putselaan na (maar was ook iets eerder begonnen dus dat streept elkaar wel weg).
Beetje chaving op de binnenbenen, knie deed zeer op 18km maar trok snel bij, Erasmusbrug is na 27,5km best een pittig ding en de man met de hamer gelukkig niet tegengekomen al denk ik dat die niet heel ver na de kubuswoningen staat.
Doel was 6:30 tempo en dat is net aan gelukt, 3u15 over 30km. Moet over acht weken nog ietsjes sneller en vooral 12km langer.
Details
Distance Recorded (GPS) | 30.024m | |
Time (Watch) | 3:15:05 | |
Pace | 6:30/km | |
Shoe | Nike Pegasus 36 | |
Strava | 3083643761 |
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Broken clouds | Few clouds | |||
Temperature | 8.6 ℃ | 7.9 ℃ | |||
Feels like | 6.0 ℃ | 4.9 ℃ | |||
Wind | S 4.6 km/h | S 5.1 km/h | |||
Humidity | 93% | 93% | |||
Pressure | 1018 hPa | 1017 hPa | |||
Dew point | 7.5 ℃ | 6.8 ℃ | |||
Cloudiness | 75% | 20% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Nieuwe Werk
- Feijenoord
- Wilhelminapier
- IJsselmonde
- De Veranda
- Sportdorp
- Zomerland
- Groenenhagen-Tuinenhoven
- Kreekhuizen
- Zenobuurt
- Homerusbuurt
- Molièrebuurt
- Pascalkwartier
- Charlois
- Burgen
- Voordes/Rodes
- Hoeken
- Velden
- Lo's
- Steinen
- Kampen
- Horsten
- De Vaan
- Zuiderparkhof
- Cool
Barendrecht
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 5:52 | 5:52/km | 391 of 838 | |||
1 Mile 1.610m | 9:23 | 5:50/km | 328 of 833 | |||
Deci Marathon 4.200m | 26:40 | 6:21/km | 612 of 818 | |||
5K 5.000m | 31:37 | 6:19/km | 583 of 793 | |||
5 Mile 8.050m | 50:35 | 6:17/km | 369 of 568 | |||
10K 10.000m | 1:02:44 | 6:16/km | 298 of 473 | |||
Quarter Marathon 10.550m | 1:06:22 | 6:17/km | 219 of 361 | |||
15K 15.000m | 1:35:27 | 6:22/km | 153 of 235 | |||
10 Mile 16.100m | 1:42:26 | 6:22/km | 116 of 192 | |||
20K 20.000m | 2:08:19 | 6:25/km | 95 of 139 | |||
Half Marathon 21.100m | 2:15:58 | 6:27/km | 93 of 136 | |||
15 Mile 24.150m | 2:36:10 | 6:28/km | 28 of 48 | |||
25K 25.000m | 2:41:55 | 6:29/km | 27 of 47 | |||
30K 30.000m | 3:14:56 | 6:30/km | 19 of 28 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 5:52 | 5:52/km | 5:52 | 5:52/km |
2K | 2.000m | 11:39 | 5:50/km | 5:47 | 5:47/km |
3K | 3.000m | 18:06 | 6:02/km | 6:27 | 6:27/km |
4K | 4.000m | 25:24 | 6:21/km | 7:18 | 7:18/km |
5K | 5.000m | 31:37 | 6:19/km | 6:13 | 6:13/km |
6K | 6.000m | 37:48 | 6:18/km | 6:11 | 6:11/km |
7K | 7.000m | 44:05 | 6:18/km | 6:17 | 6:17/km |
8K | 8.000m | 50:18 | 6:17/km | 6:13 | 6:13/km |
9K | 9.000m | 56:33 | 6:17/km | 6:15 | 6:15/km |
10K | 10.000m | 1:02:44 | 6:16/km | 6:11 | 6:11/km |
11K | 11.000m | 1:09:11 | 6:17/km | 6:27 | 6:27/km |
12K | 12.000m | 1:15:47 | 6:19/km | 6:36 | 6:36/km |
13K | 13.000m | 1:22:12 | 6:19/km | 6:25 | 6:25/km |
14K | 14.000m | 1:28:45 | 6:20/km | 6:33 | 6:33/km |
15K | 15.000m | 1:35:27 | 6:22/km | 6:42 | 6:42/km |
16K | 16.000m | 1:41:45 | 6:22/km | 6:18 | 6:18/km |
17K | 17.000m | 1:48:18 | 6:22/km | 6:33 | 6:33/km |
18K | 18.000m | 1:54:51 | 6:23/km | 6:33 | 6:33/km |
19K | 19.000m | 2:01:27 | 6:24/km | 6:36 | 6:36/km |
20K | 20.000m | 2:08:19 | 6:25/km | 6:52 | 6:52/km |
21K | 21.000m | 2:15:19 | 6:27/km | 7:00 | 7:00/km |
22K | 22.000m | 2:22:15 | 6:28/km | 6:56 | 6:56/km |
23K | 23.000m | 2:28:38 | 6:28/km | 6:23 | 6:23/km |
24K | 24.000m | 2:35:14 | 6:28/km | 6:36 | 6:36/km |
25K | 25.000m | 2:41:55 | 6:29/km | 6:41 | 6:41/km |
26K | 26.000m | 2:48:23 | 6:29/km | 6:28 | 6:28/km |
27K | 27.000m | 2:54:55 | 6:29/km | 6:32 | 6:32/km |
28K | 28.000m | 3:02:00 | 6:30/km | 7:05 | 7:05/km |
29K | 29.000m | 3:08:26 | 6:30/km | 6:26 | 6:26/km |
30K | 30.000m | 3:14:56 | 6:30/km | 6:30 | 6:30/km |
30.024m | 3:15:05 | 6:30/km | 0:9 | 6:15/km |
Pace
Average pace for fastest three 30K activities are shown for comparison.
Heart Rate
Average: 149 bpm
Maximum: 165 bpm
Minimum: 74 bpm