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 | 704 of 853 | |||
| 1 Mile 1.610m | 9:53 | 6:08/km | 561 of 848 | |||
| Deci Marathon 4.200m | 26:45 | 6:22/km | 638 of 833 | |||
| 5K 5.000m | 31:36 | 6:19/km | 591 of 806 | |||
| 5 Mile 8.050m | 50:55 | 6:20/km | 398 of 578 | |||
| 10K 10.000m | 1:03:39 | 6:22/km | 343 of 482 | |||
| Quarter Marathon 10.550m | 1:07:07 | 6:22/km | 251 of 368 | |||
| 15K 15.000m | 1:36:19 | 6:25/km | 168 of 240 | |||
| 10 Mile 16.100m | 1:43:19 | 6:25/km | 132 of 196 | |||
| 20K 20.000m | 2:09:38 | 6:29/km | 101 of 141 | |||
| Half Marathon 21.100m | 2:16:57 | 6:29/km | 99 of 138 | |||
| 15 Mile 24.150m | 2:37:53 | 6:32/km | 30 of 49 | |||
| 25K 25.000m | 2:43:42 | 6:33/km | 29 of 48 | |||
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
Minimum: 74 bpm
Average: 149 bpm
Maximum: 174 bpm
Cadence
Elevation / Altitude
Minimum: 3m
Average: 9m
Maximum: 36m