Rob Kaper's Training (Long Run) in Rotterdam
Wednesday 31 August 2022, 17:55 Rotterdam, NL
W11D3 - Long Run
Hoek van Holland Haven - Blaak. Met al die halve marathons in het weekend vanwege mijn inschrijfformulierverslaving dan maar doordeweeks die slopend lange joekels aftikken, want wil voor de hele toch wel één of twee keer die 30k/3u weer getraind hebben.
Nu alles au en een welverdiend bad.
Details
Distance Recorded (GPS) | 30.045m | |
Time (Watch) | 3:27:09 | |
Pace | 6:54/km | |
Shoe | Saucony Endorpin Shift Neon | |
Strava | 7733065966 |
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Few clouds | Clear sky | |||
Temperature | 23.9 ℃ | 19.4 ℃ | |||
Feels like | 23.5 ℃ | 18.9 ℃ | |||
Wind | E 2.2 km/h | E 3.6 km/h | |||
Humidity | 46% | 57% | |||
Pressure | 1021 hPa | 1021 hPa | |||
Dew point | 11.6 ℃ | 10.7 ℃ | |||
Cloudiness | 19% | 1% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Hook of Holland
- Delfshaven
- Witte Dorp
- Centrum
- Cool
- Stadsdriehoek
Maassluis
Midden-Delfland
- Maasland
Vlaardingen
- Toegangspad
Schiedam
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 6:11 | 6:11/km | 634 of 855 | |||
1 Mile 1.610m | 9:56 | 6:10/km | 588 of 850 | |||
Deci Marathon 4.200m | 27:07 | 6:27/km | 683 of 835 | |||
5K 5.000m | 32:17 | 6:27/km | 665 of 808 | |||
5 Mile 8.050m | 52:21 | 6:30/km | 466 of 579 | |||
10K 10.000m | 1:05:05 | 6:31/km | 388 of 483 | |||
Quarter Marathon 10.550m | 1:08:48 | 6:31/km | 289 of 368 | |||
15K 15.000m | 1:38:38 | 6:35/km | 191 of 240 | |||
10 Mile 16.100m | 1:46:35 | 6:37/km | 154 of 196 | |||
20K 20.000m | 2:13:26 | 6:40/km | 114 of 141 | |||
Half Marathon 21.100m | 2:22:03 | 6:44/km | 112 of 138 | |||
15 Mile 24.150m | 2:42:56 | 6:45/km | 36 of 49 | |||
25K 25.000m | 2:48:58 | 6:46/km | 34 of 48 | |||
30K 30.000m | 3:26:43 | 6:53/km | 23 of 29 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 6:11 | 6:11/km | 6:11 | 6:11/km |
2K | 2.000m | 12:09 | 6:05/km | 5:58 | 5:58/km |
3K | 3.000m | 18:32 | 6:11/km | 6:23 | 6:23/km |
4K | 4.000m | 25:52 | 6:28/km | 7:20 | 7:20/km |
5K | 5.000m | 32:17 | 6:27/km | 6:25 | 6:25/km |
6K | 6.000m | 38:54 | 6:29/km | 6:37 | 6:37/km |
7K | 7.000m | 45:31 | 6:30/km | 6:37 | 6:37/km |
8K | 8.000m | 52:01 | 6:30/km | 6:30 | 6:30/km |
9K | 9.000m | 58:33 | 6:30/km | 6:32 | 6:32/km |
10K | 10.000m | 1:05:05 | 6:31/km | 6:32 | 6:32/km |
11K | 11.000m | 1:11:43 | 6:31/km | 6:38 | 6:38/km |
12K | 12.000m | 1:18:21 | 6:32/km | 6:38 | 6:38/km |
13K | 13.000m | 1:25:02 | 6:32/km | 6:41 | 6:41/km |
14K | 14.000m | 1:31:44 | 6:33/km | 6:42 | 6:42/km |
15K | 15.000m | 1:38:38 | 6:35/km | 6:54 | 6:54/km |
16K | 16.000m | 1:45:53 | 6:37/km | 7:15 | 7:15/km |
17K | 17.000m | 1:52:36 | 6:37/km | 6:43 | 6:43/km |
18K | 18.000m | 1:59:44 | 6:39/km | 7:08 | 7:08/km |
19K | 19.000m | 2:06:42 | 6:40/km | 6:58 | 6:58/km |
20K | 20.000m | 2:13:26 | 6:40/km | 6:44 | 6:44/km |
21K | 21.000m | 2:21:11 | 6:43/km | 7:45 | 7:45/km |
22K | 22.000m | 2:28:06 | 6:44/km | 6:55 | 6:55/km |
23K | 23.000m | 2:35:09 | 6:45/km | 7:03 | 7:03/km |
24K | 24.000m | 2:41:54 | 6:45/km | 6:45 | 6:45/km |
25K | 25.000m | 2:48:58 | 6:46/km | 7:04 | 7:04/km |
26K | 26.000m | 2:57:17 | 6:49/km | 8:19 | 8:19/km |
27K | 27.000m | 3:05:28 | 6:52/km | 8:11 | 8:11/km |
28K | 28.000m | 3:12:40 | 6:53/km | 7:12 | 7:12/km |
29K | 29.000m | 3:19:52 | 6:54/km | 7:12 | 7:12/km |
30K | 30.000m | 3:26:43 | 6:53/km | 6:51 | 6:51/km |
30.045m | 3:27:09 | 6:54/km | 0:26 | 9:38/km |
Pace
Average pace for fastest three 30K activities are shown for comparison.
Heart Rate
Minimum: 65 bpm
Average: 155 bpm
Maximum: 172 bpm
Cadence
Elevation / Altitude
Minimum: -2m
Average: 2m
Maximum: 10m