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 | 593 of 1072 | |||
| 1 Mile 1.610m | 9:37 | 5:58/km | 574 of 1067 | |||
| Deci Marathon 4.200m | 25:49 | 6:09/km | 633 of 1043 | |||
| 5K 5.000m | 31:26 | 6:17/km | 709 of 1009 | |||
| 5 Mile 8.050m | 51:41 | 6:25/km | 536 of 709 | |||
| 10K 10.000m | 1:04:35 | 6:28/km | 455 of 601 | |||
| Quarter Marathon 10.550m | 1:08:06 | 6:27/km | 325 of 446 | |||
| 15K 15.000m | 1:38:31 | 6:34/km | 238 of 305 | |||
| 10 Mile 16.100m | 1:45:32 | 6:33/km | 190 of 252 | |||
| 20K 20.000m | 2:10:20 | 6:31/km | 132 of 184 | |||
| Half Marathon 21.100m | 2:16:56 | 6:29/km | 125 of 180 | |||
| 15 Mile 24.150m | 2:38:28 | 6:34/km | 43 of 69 | |||
| 25K 25.000m | 2:43:58 | 6:34/km | 42 of 68 | |||
| 30K 30.000m | 3:17:36 | 6:35/km | 30 of 47 | |||
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