Rob Kaper's Training (Long Run) from Delft to Rotterdam

Wilde voor de marathon nog een keertje de dertig aantikken: bij dezen. Na 21 twee keer even op adem moeten komen, maar verder ging het vrij lekker ten opzichte van de moeizame Brabantse vijfentwintig vorige week. Het weer hielp ook wel: fris, met zelfs ijs op het water, maar wel een lekker winterzonnetje.

• Likes
• Comment

Details

Distance Recorded (GPS)		30.111m
Time (Watch)		3:18:15
Pace		6:35/km
Shoe		Nike Pegasus 39 White/Orange

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Overcast clouds		Scattered clouds
Temperature		4.2 ℃		3.7 ℃
Feels like		1.9 ℃		2.3 ℃
Wind			S 2.6 km/h		S 1.6 km/h
Humidity		55%		60%
Pressure		1024 hPa		1024 hPa
Dew point		-3.5 ℃		-3.0 ℃
Cloudiness		90%		41%

Route

+–

⇧

i

⤢

Cities, Municipalities & Boroughs Visited

Delft

Midden-Delfland

• Schipluiden

Rotterdam

• Overschie
• Hillegersberg-Schiebroek
• Terbregge
• Oude Noorden
• Nieuw-Crooswijk
• Oud-Crooswijk
• Rubroek
• Stadsdriehoek

Lansingerland

• Berkel en Rodenrijs
• Bergschenhoek

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:57		5:57/km		556 of 995
1 Mile 1.610m		9:37		5:58/km		541 of 990
Deci Marathon 4.200m		25:49		6:09/km		595 of 974
5K 5.000m		31:26		6:17/km		665 of 943
5 Mile 8.050m		51:41		6:25/km		508 of 671
10K 10.000m		1:04:35		6:28/km		433 of 563
Quarter Marathon 10.550m		1:08:06		6:27/km		310 of 420
15K 15.000m		1:38:31		6:34/km		222 of 282
10 Mile 16.100m		1:45:32		6:33/km		176 of 232
20K 20.000m		2:10:20		6:31/km		122 of 169
Half Marathon 21.100m		2:16:56		6:29/km		116 of 165
15 Mile 24.150m		2:38:28		6:34/km		37 of 61
25K 25.000m		2:43:58		6:34/km		36 of 60
30K 30.000m		3:17:36		6:35/km		25 of 38

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:57	5:57/km	5:57	5:57/km
2K	2.000m	12:05	6:03/km	6:08	6:08/km
3K	3.000m	18:17	6:06/km	6:12	6:12/km
4K	4.000m	24:33	6:08/km	6:16	6:16/km
5K	5.000m	31:26	6:17/km	6:53	6:53/km
6K	6.000m	38:44	6:27/km	7:18	7:18/km
7K	7.000m	44:53	6:25/km	6:09	6:09/km
8K	8.000m	51:22	6:25/km	6:29	6:29/km
9K	9.000m	57:44	6:25/km	6:22	6:22/km
10K	10.000m	1:04:35	6:28/km	6:51	6:51/km
11K	11.000m	1:11:01	6:27/km	6:26	6:26/km
12K	12.000m	1:18:20	6:32/km	7:19	7:19/km
13K	13.000m	1:25:22	6:34/km	7:02	7:02/km
14K	14.000m	1:32:29	6:36/km	7:07	7:07/km
15K	15.000m	1:38:31	6:34/km	6:02	6:02/km
16K	16.000m	1:44:53	6:33/km	6:22	6:22/km
17K	17.000m	1:51:13	6:33/km	6:20	6:20/km
18K	18.000m	1:57:41	6:32/km	6:28	6:28/km
19K	19.000m	2:04:03	6:32/km	6:22	6:22/km
20K	20.000m	2:10:20	6:31/km	6:17	6:17/km
21K	21.000m	2:16:22	6:30/km	6:02	6:02/km
22K	22.000m	2:24:39	6:35/km	8:17	8:17/km
23K	23.000m	2:31:04	6:34/km	6:25	6:25/km
24K	24.000m	2:37:32	6:34/km	6:28	6:28/km
25K	25.000m	2:43:58	6:34/km	6:26	6:26/km
26K	26.000m	2:52:00	6:37/km	8:02	8:02/km
27K	27.000m	2:58:16	6:36/km	6:16	6:16/km
28K	28.000m	3:04:44	6:36/km	6:28	6:28/km
29K	29.000m	3:11:32	6:36/km	6:48	6:48/km
30K	30.000m	3:17:36	6:35/km	6:04	6:04/km
	30.111m	3:18:15	6:35/km	0:39	5:51/km

Pace

• Training (Long Run) from Delft to Rotterdam (split pace)
• Training (Long Run) from Delft to Rotterdam (average pace)
• Antwerp Marathon 2023 (22 Oct 2023)
• Halve Marathon Capelle 2021 (3 Oct 2021)
• Osaka Marathon 2025 (24 Feb 2025)

Average pace for fastest three 30K activities are shown for comparison.

Heart Rate

Minimum: 56 bpm

Average: 156 bpm

Maximum: 176 bpm

Cadence

Elevation / Altitude

Minimum: -9m

Average: -3m

Maximum: 5m