Rob Kaper's Training (Long Run) from The Hague to Delft
Sunday 25 October 2020, 12:30 The Hague, NL
Den Haag - Scheveningen - Delft
Eerste tien DH-DH gezellig met Jacky, daarna alleen door om er een long run van te maken. Laatste kms vonden de benen niet leuk, maar goed, voor de regen in de trein en nieuwe schoenen ook goedgekeurd voor het langere werk.
Details
| Distance Recorded (GPS) | 21.151m | |
| Time (Watch) | 2:14:37 | |
| Pace | 6:22/km | |
| Shoe | Saucony Endorpin Speed |
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Broken clouds | Light rain | |||
| Temperature | 12.7 ℃ | 12.9 ℃ | |||
| Feels like | 12.2 ℃ | 12.4 ℃ | |||
| Wind | SW 8.0 km/h | SW 5.7 km/h | |||
| Humidity | 87% | 83% | |||
| Pressure | 1000 hPa | 999 hPa | |||
| Dew point | 10.6 ℃ | 10.1 ℃ | |||
| Cloudiness | 75% | 75% | |||
Route
Cities, Municipalities & Boroughs Visited
The Hague
- Centrum
- Scheveningen
- Laak
- Leidschenveen-Ypenburg
Leidschendam-Voorburg
- Voorburg
Rijswijk
Delft
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:03 | 6:03/km | 676 of 1063 | |||
| 1 Mile 1.610m | 9:39 | 6:00/km | 580 of 1058 | |||
| Deci Marathon 4.200m | 24:31 | 5:50/km | 369 of 1037 | |||
| 5K 5.000m | 29:24 | 5:53/km | 385 of 1003 | |||
| 5 Mile 8.050m | 49:03 | 6:06/km | 364 of 706 | |||
| 10K 10.000m | 1:01:53 | 6:11/km | 332 of 598 | |||
| Quarter Marathon 10.550m | 1:05:23 | 6:12/km | 224 of 444 | |||
| 15K 15.000m | 1:33:50 | 6:15/km | 158 of 303 | |||
| 10 Mile 16.100m | 1:41:01 | 6:16/km | 125 of 250 | |||
| 20K 20.000m | 2:06:48 | 6:20/km | 105 of 182 | |||
| Half Marathon 21.100m | 2:14:16 | 6:22/km | 103 of 178 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:03 | 6:03/km | 6:03 | 6:03/km |
| 2K | 2.000m | 11:52 | 5:56/km | 5:49 | 5:49/km |
| 3K | 3.000m | 17:30 | 5:50/km | 5:38 | 5:38/km |
| 4K | 4.000m | 23:22 | 5:51/km | 5:52 | 5:52/km |
| 5K | 5.000m | 29:24 | 5:53/km | 6:02 | 6:02/km |
| 6K | 6.000m | 35:44 | 5:57/km | 6:20 | 6:20/km |
| 7K | 7.000m | 42:24 | 6:03/km | 6:40 | 6:40/km |
| 8K | 8.000m | 48:43 | 6:05/km | 6:19 | 6:19/km |
| 9K | 9.000m | 55:14 | 6:08/km | 6:31 | 6:31/km |
| 10K | 10.000m | 1:01:53 | 6:11/km | 6:39 | 6:39/km |
| 11K | 11.000m | 1:07:56 | 6:11/km | 6:03 | 6:03/km |
| 12K | 12.000m | 1:13:55 | 6:10/km | 5:59 | 5:59/km |
| 13K | 13.000m | 1:20:49 | 6:13/km | 6:54 | 6:54/km |
| 14K | 14.000m | 1:27:16 | 6:14/km | 6:27 | 6:27/km |
| 15K | 15.000m | 1:33:50 | 6:15/km | 6:34 | 6:34/km |
| 16K | 16.000m | 1:40:23 | 6:16/km | 6:33 | 6:33/km |
| 17K | 17.000m | 1:46:48 | 6:17/km | 6:25 | 6:25/km |
| 18K | 18.000m | 1:53:10 | 6:17/km | 6:22 | 6:22/km |
| 19K | 19.000m | 1:59:55 | 6:19/km | 6:45 | 6:45/km |
| 20K | 20.000m | 2:06:48 | 6:20/km | 6:53 | 6:53/km |
| 21K | 21.000m | 2:13:37 | 6:22/km | 6:49 | 6:49/km |
| 21.151m | 2:14:37 | 6:22/km | 1:00 | 6:37/km |
Pace
Average pace for fastest three 21K activities are shown for comparison.
Heart Rate
Minimum: 79 bpm
Average: 166 bpm
Maximum: 179 bpm
Cadence
Elevation / Altitude
Minimum: 3m
Average: 7m
Maximum: 18m