Rob Kaper's Training (Long Run) from Delft to Rotterdam
Sunday 2 February 2025, 13:18 Delft, NL
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.
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
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 | 589 of 1063 | |||
| 1 Mile 1.610m | 9:37 | 5:58/km | 571 of 1058 | |||
| Deci Marathon 4.200m | 25:49 | 6:09/km | 630 of 1037 | |||
| 5K 5.000m | 31:26 | 6:17/km | 703 of 1003 | |||
| 5 Mile 8.050m | 51:41 | 6:25/km | 533 of 706 | |||
| 10K 10.000m | 1:04:35 | 6:28/km | 453 of 598 | |||
| Quarter Marathon 10.550m | 1:08:06 | 6:27/km | 324 of 444 | |||
| 15K 15.000m | 1:38:31 | 6:34/km | 237 of 303 | |||
| 10 Mile 16.100m | 1:45:32 | 6:33/km | 189 of 250 | |||
| 20K 20.000m | 2:10:20 | 6:31/km | 131 of 182 | |||
| Half Marathon 21.100m | 2:16:56 | 6:29/km | 124 of 178 | |||
| 15 Mile 24.150m | 2:38:28 | 6:34/km | 42 of 67 | |||
| 25K 25.000m | 2:43:58 | 6:34/km | 41 of 66 | |||
| 30K 30.000m | 3:17:36 | 6:35/km | 29 of 45 | |||
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
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