Rob Kaper's Training (Long Run) in Rotterdam
Wednesday 16 June 2021, 07:54 Rotterdam, NL
Long Run 🥵🧊
Langste van het jaar, maar redelijk goed vol kunnen houden dankzij 1L water (lees: ijs) op de rug. Vanaf 10u werd het zonnetje wel erg warm. Kleine pauze op 14k voor noodbrug werkzaamheden nieuwe snelweg, langzame 19k (skiheuvel) en pauze bij 26k voor refill bij watertappunt.
En nu doe ik de rest vd dag niks meer behalve in de zon luieren en ijsjes eten.
Details
Distance Recorded (GPS) | 28.705m | |
Time (Watch) | 3:10:39 | |
Pace | 6:39/km | |
Shoe | Saucony Endorpin Speed | |
Strava | 5478508964 |
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Few clouds | Clear sky | |||
Temperature | 18.3 ℃ | 24.9 ℃ | |||
Feels like | 18.1 ℃ | 24.8 ℃ | |||
Wind | E 2.6 km/h | E 4.6 km/h | |||
Humidity | 71% | 53% | |||
Pressure | 1015 hPa | 1014 hPa | |||
Dew point | 13.0 ℃ | 14.6 ℃ | |||
Cloudiness | 20% | 7% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Rubroek
- Oude Noorden
- Agniesebuurt
- Liskwartier
- Bergpolder
- Blijdorp
- Overschie
- Hillegersberg-Schiebroek
- 110-Morgen
- Prins Alexander
- Terbregge
- Kralingse Bos
- Kralingen-West
- Oud-Crooswijk
Lansingerland
- Bergschenhoek
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 6:21 | 6:21/km | 690 of 838 | |||
1 Mile 1.610m | 9:53 | 6:08/km | 551 of 833 | |||
Deci Marathon 4.200m | 26:45 | 6:22/km | 626 of 818 | |||
5K 5.000m | 31:36 | 6:19/km | 580 of 793 | |||
5 Mile 8.050m | 50:55 | 6:20/km | 390 of 568 | |||
10K 10.000m | 1:03:39 | 6:22/km | 334 of 473 | |||
Quarter Marathon 10.550m | 1:07:07 | 6:22/km | 244 of 361 | |||
15K 15.000m | 1:36:19 | 6:25/km | 165 of 235 | |||
10 Mile 16.100m | 1:43:19 | 6:25/km | 130 of 192 | |||
20K 20.000m | 2:09:38 | 6:29/km | 100 of 139 | |||
Half Marathon 21.100m | 2:16:57 | 6:29/km | 98 of 136 | |||
15 Mile 24.150m | 2:37:53 | 6:32/km | 29 of 48 | |||
25K 25.000m | 2:43:42 | 6:33/km | 28 of 47 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 6:21 | 6:21/km | 6:21 | 6:21/km |
2K | 2.000m | 12:14 | 6:07/km | 5:53 | 5:53/km |
3K | 3.000m | 18:29 | 6:10/km | 6:15 | 6:15/km |
4K | 4.000m | 25:31 | 6:23/km | 7:02 | 7:02/km |
5K | 5.000m | 31:36 | 6:19/km | 6:05 | 6:05/km |
6K | 6.000m | 37:47 | 6:18/km | 6:11 | 6:11/km |
7K | 7.000m | 44:15 | 6:19/km | 6:28 | 6:28/km |
8K | 8.000m | 50:36 | 6:20/km | 6:21 | 6:21/km |
9K | 9.000m | 57:09 | 6:21/km | 6:33 | 6:33/km |
10K | 10.000m | 1:03:39 | 6:22/km | 6:30 | 6:30/km |
11K | 11.000m | 1:10:00 | 6:22/km | 6:21 | 6:21/km |
12K | 12.000m | 1:16:21 | 6:22/km | 6:21 | 6:21/km |
13K | 13.000m | 1:22:44 | 6:22/km | 6:23 | 6:23/km |
14K | 14.000m | 1:30:02 | 6:26/km | 7:18 | 7:18/km |
15K | 15.000m | 1:36:19 | 6:25/km | 6:17 | 6:17/km |
16K | 16.000m | 1:42:43 | 6:25/km | 6:24 | 6:24/km |
17K | 17.000m | 1:49:09 | 6:25/km | 6:26 | 6:26/km |
18K | 18.000m | 1:55:38 | 6:25/km | 6:29 | 6:29/km |
19K | 19.000m | 2:03:01 | 6:28/km | 7:23 | 7:23/km |
20K | 20.000m | 2:09:38 | 6:29/km | 6:37 | 6:37/km |
21K | 21.000m | 2:16:20 | 6:30/km | 6:42 | 6:42/km |
22K | 22.000m | 2:22:49 | 6:30/km | 6:29 | 6:29/km |
23K | 23.000m | 2:29:49 | 6:31/km | 7:00 | 7:00/km |
24K | 24.000m | 2:36:30 | 6:31/km | 6:41 | 6:41/km |
25K | 25.000m | 2:43:42 | 6:33/km | 7:12 | 7:12/km |
26K | 26.000m | 2:52:24 | 6:38/km | 8:42 | 8:42/km |
27K | 27.000m | 2:59:03 | 6:38/km | 6:39 | 6:39/km |
28K | 28.000m | 3:05:57 | 6:38/km | 6:54 | 6:54/km |
28.705m | 3:10:39 | 6:39/km | 4:42 | 6:40/km |
Pace
Average pace for fastest three 28K activities are shown for comparison.
Heart Rate
Average: 149 bpm
Maximum: 174 bpm
Minimum: 74 bpm