Rob Kaper's Training (Long Run) from Rotterdam to Krimpen aan den IJssel
Wednesday 8 September 2021, 09:48 Rotterdam, NL
W10D3 - Long Run
Eerste 10km waren nog acceptabel, daarna offday. Warme zon, veel gras en grind, maar dat was eigenlijk niet het grootste probleem. Pijntjes linkerhiel en sowieso benen redelijk op slot.
Details
Distance Recorded (GPS) | 20.235m | |
Time (Watch) | 2:22:16 | |
Pace | 7:02/km | |
Shoe | Saucony Endorpin Speed Neon | |
Strava | 5925595820 |
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Few clouds | Clear sky | |||
Temperature | 18.8 ℃ | 24.4 ℃ | |||
Feels like | 18.8 ℃ | 24.6 ℃ | |||
Wind | E 3.1 km/h | E 4.6 km/h | |||
Humidity | 79% | 64% | |||
Pressure | 1017 hPa | 1017 hPa | |||
Dew point | 15.1 ℃ | 17.2 ℃ | |||
Cloudiness | 24% | 2% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Prins Alexander
Capelle aan den IJssel
Krimpen aan den IJssel
Krimpenerwaard
- Krimpen aan de Lek
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 6:01 | 6:01/km | 535 of 852 | |||
1 Mile 1.610m | 9:34 | 5:57/km | 433 of 847 | |||
Deci Marathon 4.200m | 25:19 | 6:02/km | 434 of 832 | |||
5K 5.000m | 30:37 | 6:07/km | 472 of 805 | |||
5 Mile 8.050m | 50:36 | 6:17/km | 377 of 577 | |||
10K 10.000m | 1:03:30 | 6:21/km | 336 of 481 | |||
Quarter Marathon 10.550m | 1:09:39 | 6:36/km | 303 of 367 | |||
15K 15.000m | 1:42:24 | 6:50/km | 214 of 239 | |||
10 Mile 16.100m | 1:50:24 | 6:51/km | 175 of 195 | |||
20K 20.000m | 2:20:29 | 7:01/km | 128 of 141 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 6:01 | 6:01/km | 6:01 | 6:01/km |
2K | 2.000m | 12:02 | 6:01/km | 6:01 | 6:01/km |
3K | 3.000m | 18:07 | 6:02/km | 6:05 | 6:05/km |
4K | 4.000m | 24:03 | 6:01/km | 5:56 | 5:56/km |
5K | 5.000m | 30:37 | 6:07/km | 6:34 | 6:34/km |
6K | 6.000m | 36:56 | 6:09/km | 6:19 | 6:19/km |
7K | 7.000m | 43:43 | 6:15/km | 6:47 | 6:47/km |
8K | 8.000m | 50:16 | 6:17/km | 6:33 | 6:33/km |
9K | 9.000m | 57:04 | 6:20/km | 6:48 | 6:48/km |
10K | 10.000m | 1:03:30 | 6:21/km | 6:26 | 6:26/km |
11K | 11.000m | 1:13:08 | 6:39/km | 9:38 | 9:38/km |
12K | 12.000m | 1:19:48 | 6:39/km | 6:40 | 6:40/km |
13K | 13.000m | 1:26:27 | 6:39/km | 6:39 | 6:39/km |
14K | 14.000m | 1:34:07 | 6:43/km | 7:40 | 7:40/km |
15K | 15.000m | 1:42:24 | 6:50/km | 8:17 | 8:17/km |
16K | 16.000m | 1:49:44 | 6:52/km | 7:20 | 7:20/km |
17K | 17.000m | 1:57:57 | 6:56/km | 8:13 | 8:13/km |
18K | 18.000m | 2:04:50 | 6:56/km | 6:53 | 6:53/km |
19K | 19.000m | 2:13:46 | 7:02/km | 8:56 | 8:56/km |
20K | 20.000m | 2:20:29 | 7:01/km | 6:43 | 6:43/km |
20.235m | 2:22:16 | 7:02/km | 1:47 | 7:35/km |
Pace
Average pace for fastest three 20K activities are shown for comparison.
Heart Rate
Minimum: 69 bpm
Average: 153 bpm
Maximum: 174 bpm
Cadence
Elevation / Altitude
Minimum: -5m
Average: 0m
Maximum: 10m