Rob Kaper's Training (Long Run) in Rotterdam
Wednesday 15 September 2021, 11:15 Rotterdam, NL
W11D3 - Long Run
Planning was 31km, maar Zwartepad richting Berkel was afgesloten vanwege werkzaamheden nieuwe snelweg dus 3km bonus.
Adempauze rond 25km en omdat ik m'n water zat was een heerlijke Aquarius Blue Ice bij de Shell op 28km.
Details
| Distance Recorded (GPS) | 34.013m | |
| Time (Watch) | 3:53:41 | |
| Pace | 6:52/km | |
| Shoe | Saucony Endorpin Shift | |
| Strava | 5964180044 |
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Overcast clouds | Broken clouds | |||
| Temperature | 17.9 ℃ | 18.7 ℃ | |||
| Feels like | 18.0 ℃ | 18.9 ℃ | |||
| Wind | W 4.1 km/h | W 4.1 km/h | |||
| Humidity | 86% | 84% | |||
| Pressure | 1010 hPa | 1011 hPa | |||
| Dew point | 15.5 ℃ | 16.0 ℃ | |||
| Cloudiness | 100% | 75% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Cool
- Centrum
- Delfshaven
- CS-Kwartier
- Blijdorp
- Overschie
- Hillegersberg-Schiebroek
- Prins Alexander
- Terbregge
- Kralingse Bos
- Kralingen-West
- Oud-Crooswijk
- Rubroek
Lansingerland
- Bergschenhoek
- Berkel en Rodenrijs
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:26 | 6:26/km | 726 of 851 | |||
| 1 Mile 1.610m | 9:56 | 6:10/km | 582 of 846 | |||
| Deci Marathon 4.200m | 26:08 | 6:13/km | 547 of 831 | |||
| 5K 5.000m | 31:05 | 6:13/km | 520 of 804 | |||
| 5 Mile 8.050m | 50:34 | 6:17/km | 373 of 576 | |||
| 10K 10.000m | 1:03:06 | 6:19/km | 320 of 480 | |||
| Quarter Marathon 10.550m | 1:06:43 | 6:19/km | 238 of 366 | |||
| 15K 15.000m | 1:36:30 | 6:26/km | 168 of 239 | |||
| 10 Mile 16.100m | 1:43:59 | 6:28/km | 134 of 195 | |||
| 20K 20.000m | 2:10:44 | 6:32/km | 103 of 141 | |||
| Half Marathon 21.100m | 2:18:38 | 6:34/km | 102 of 138 | |||
| 15 Mile 24.150m | 2:40:23 | 6:38/km | 32 of 49 | |||
| 25K 25.000m | 2:47:36 | 6:42/km | 32 of 48 | |||
| 30K 30.000m | 3:25:21 | 6:51/km | 22 of 29 | |||
| 20 Mile 32.200m | 3:40:03 | 6:50/km | 13 of 16 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:26 | 6:26/km | 6:26 | 6:26/km |
| 2K | 2.000m | 12:25 | 6:13/km | 5:59 | 5:59/km |
| 3K | 3.000m | 18:45 | 6:15/km | 6:20 | 6:20/km |
| 4K | 4.000m | 25:01 | 6:15/km | 6:16 | 6:16/km |
| 5K | 5.000m | 31:05 | 6:13/km | 6:04 | 6:04/km |
| 6K | 6.000m | 37:18 | 6:13/km | 6:13 | 6:13/km |
| 7K | 7.000m | 43:39 | 6:14/km | 6:21 | 6:21/km |
| 8K | 8.000m | 50:16 | 6:17/km | 6:37 | 6:37/km |
| 9K | 9.000m | 56:41 | 6:18/km | 6:25 | 6:25/km |
| 10K | 10.000m | 1:03:06 | 6:19/km | 6:25 | 6:25/km |
| 11K | 11.000m | 1:09:48 | 6:21/km | 6:42 | 6:42/km |
| 12K | 12.000m | 1:16:30 | 6:23/km | 6:42 | 6:42/km |
| 13K | 13.000m | 1:23:15 | 6:24/km | 6:45 | 6:45/km |
| 14K | 14.000m | 1:29:50 | 6:25/km | 6:35 | 6:35/km |
| 15K | 15.000m | 1:36:30 | 6:26/km | 6:40 | 6:40/km |
| 16K | 16.000m | 1:43:20 | 6:28/km | 6:50 | 6:50/km |
| 17K | 17.000m | 1:50:26 | 6:30/km | 7:06 | 7:06/km |
| 18K | 18.000m | 1:57:08 | 6:30/km | 6:42 | 6:42/km |
| 19K | 19.000m | 2:03:57 | 6:31/km | 6:49 | 6:49/km |
| 20K | 20.000m | 2:10:44 | 6:32/km | 6:47 | 6:47/km |
| 21K | 21.000m | 2:17:58 | 6:34/km | 7:14 | 7:14/km |
| 22K | 22.000m | 2:24:56 | 6:35/km | 6:58 | 6:58/km |
| 23K | 23.000m | 2:32:15 | 6:37/km | 7:19 | 7:19/km |
| 24K | 24.000m | 2:39:20 | 6:38/km | 7:05 | 7:05/km |
| 25K | 25.000m | 2:47:36 | 6:42/km | 8:16 | 8:16/km |
| 26K | 26.000m | 2:55:21 | 6:45/km | 7:45 | 7:45/km |
| 27K | 27.000m | 3:02:19 | 6:45/km | 6:58 | 6:58/km |
| 28K | 28.000m | 3:09:15 | 6:46/km | 6:56 | 6:56/km |
| 29K | 29.000m | 3:18:19 | 6:50/km | 9:04 | 9:04/km |
| 30K | 30.000m | 3:25:21 | 6:51/km | 7:02 | 7:02/km |
| 31K | 31.000m | 3:32:03 | 6:50/km | 6:42 | 6:42/km |
| 32K | 32.000m | 3:38:44 | 6:50/km | 6:41 | 6:41/km |
| 33K | 33.000m | 3:46:10 | 6:51/km | 7:26 | 7:26/km |
| 34K | 34.000m | 3:53:37 | 6:52/km | 7:27 | 7:27/km |
| 34.013m | 3:53:41 | 6:52/km | 0:4 | 5:08/km |
Pace
Average pace for fastest three 34K activities are shown for comparison.
Heart Rate
Minimum: 71 bpm
Average: 148 bpm
Maximum: 174 bpm
Cadence
Elevation / Altitude
Minimum: -11m
Average: -1m
Maximum: 9m