Rob Kaper's Training (Long Run) from The Hague to Delft
Sunday 25 October 2020, 12:30
The Hague, NL
21.151m
2:14:37
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 | |
| Performance | 0.94 |
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 | 718 of 1147 | |||
| 1 Mile 1.610m | 9:39 | 6:00/km | 612 of 1142 | |||
| Deci Marathon 4.200m | 24:31 | 5:50/km | 395 of 1114 | |||
| 5K 5.000m | 29:24 | 5:53/km | 414 of 1074 | |||
| 5 Mile 8.050m | 49:03 | 6:06/km | 378 of 743 | |||
| 10K 10.000m | 1:01:53 | 6:11/km | 344 of 629 | |||
| Quarter Marathon 10.550m | 1:05:23 | 6:12/km | 232 of 468 | |||
| 15K 15.000m | 1:33:50 | 6:15/km | 165 of 322 | |||
| 10 Mile 16.100m | 1:41:01 | 6:16/km | 130 of 265 | |||
| 20K 20.000m | 2:06:48 | 6:20/km | 109 of 193 | |||
| Half Marathon 21.100m | 2:14:16 | 6:22/km | 107 of 192 | |||
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