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 | 705 of 1126 | |||
| 1 Mile 1.610m | 9:39 | 6:00/km | 601 of 1121 | |||
| Deci Marathon 4.200m | 24:31 | 5:50/km | 384 of 1093 | |||
| 5K 5.000m | 29:24 | 5:53/km | 404 of 1054 | |||
| 5 Mile 8.050m | 49:03 | 6:06/km | 374 of 733 | |||
| 10K 10.000m | 1:01:53 | 6:11/km | 341 of 622 | |||
| Quarter Marathon 10.550m | 1:05:23 | 6:12/km | 229 of 463 | |||
| 15K 15.000m | 1:33:50 | 6:15/km | 163 of 318 | |||
| 10 Mile 16.100m | 1:41:01 | 6:16/km | 129 of 262 | |||
| 20K 20.000m | 2:06:48 | 6:20/km | 108 of 190 | |||
| Half Marathon 21.100m | 2:14:16 | 6:22/km | 106 of 190 | |||
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