Rob Kaper's Training (Long Run) from Rotterdam to The Hague

Sunday 1 August 2021, 09:05

Rotterdam, NL

W04D7 - Long Run

Van huis naar Jacky met Jacky. Eerste uur zeikregen 🌧️, kleine breaks watertappunt bij km 16 ⛲, open brug bij km 24 🌉 en stoplicht km 26🚦. Snelste 30k, snelste HM dit jaar, eerste bloody nip ooit. 😎

Selfie of Rob Kaper at Training (Long Run) from Rotterdam to The Hague

Training (Long Run) from Rotterdam to The Hague scenery

Details

Distance Recorded (GPS)		30.134m
Time (Watch)		3:06:42
Pace		6:12/km
Shoe		Saucony Endorpin Speed Neon

Badges Earned

Runnerdam

Weather

	Start		Finish
Description		Light rain		Light rain
Temperature	16.4 ℃		18.3 ℃
Feels like	16.5 ℃		18.4 ℃
Wind		SW 4.1 km/h		SW 4.6 km/h
Humidity	94%		84%
Pressure	1009 hPa		1010 hPa
Dew point	15.4 ℃		15.6 ℃
Cloudiness	20%		75%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

Stadsdriehoek
Rubroek
Oude Noorden
Agniesebuurt
Liskwartier
Hillegersberg-Schiebroek

Lansingerland

Berkel en Rodenrijs
Bolwerk
Gouden Singel
Gouden Griffel
Gouden Hart
Gouden Uil
Gouden Harp

Pijnacker-Nootdorp

Pijnacker
Keijzershof
Tuindershof
Delfgauw
Nootdorp
De Hoge Huizen

The Hague

Leidschenveen-Ypenburg
Laak
Centrum

Leidschendam-Voorburg

Leidschendam

Milestones

Distance		Pace	Overall
1K 1.000m	5:40	5:40/km	320 of 1072
1 Mile 1.610m	9:14	5:44/km	342 of 1067
Deci Marathon 4.200m	23:59	5:43/km	289 of 1043
5K 5.000m	28:38	5:44/km	289 of 1009
5 Mile 8.050m	46:20	5:45/km	177 of 709
10K 10.000m	57:24	5:44/km	146 of 601
Quarter Marathon 10.550m	1:00:28	5:44/km	76 of 446
15K 15.000m	1:27:02	5:48/km	72 of 305
10 Mile 16.100m	1:34:39	5:53/km	67 of 252
20K 20.000m	1:57:54	5:54/km	52 of 184
Half Marathon 21.100m	2:04:14	5:53/km	50 of 180
15 Mile 24.150m	2:26:12	6:03/km	19 of 69
25K 25.000m	2:31:47	6:04/km	19 of 68
30K 30.000m	3:05:42	6:11/km	15 of 47

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:40	5:40/km	5:40	5:40/km
2K	2.000m	11:30	5:45/km	5:50	5:50/km
3K	3.000m	17:18	5:46/km	5:48	5:48/km
4K	4.000m	23:00	5:45/km	5:42	5:42/km
5K	5.000m	28:38	5:44/km	5:38	5:38/km
6K	6.000m	34:26	5:44/km	5:48	5:48/km
7K	7.000m	40:19	5:46/km	5:53	5:53/km
8K	8.000m	46:02	5:45/km	5:43	5:43/km
9K	9.000m	51:49	5:45/km	5:47	5:47/km
10K	10.000m	57:24	5:44/km	5:35	5:35/km
11K	11.000m	1:03:00	5:44/km	5:36	5:36/km
12K	12.000m	1:09:00	5:45/km	6:00	6:00/km
13K	13.000m	1:15:11	5:47/km	6:11	6:11/km
14K	14.000m	1:21:15	5:48/km	6:04	6:04/km
15K	15.000m	1:27:02	5:48/km	5:47	5:47/km
16K	16.000m	1:34:02	5:53/km	7:00	7:00/km
17K	17.000m	1:40:07	5:53/km	6:05	6:05/km
18K	18.000m	1:45:57	5:53/km	5:50	5:50/km
19K	19.000m	1:51:51	5:53/km	5:54	5:54/km
20K	20.000m	1:57:54	5:54/km	6:03	6:03/km
21K	21.000m	2:03:39	5:53/km	5:45	5:45/km
22K	22.000m	2:09:32	5:53/km	5:53	5:53/km
23K	23.000m	2:16:05	5:55/km	6:33	6:33/km
24K	24.000m	2:25:13	6:03/km	9:08	9:08/km
25K	25.000m	2:31:47	6:04/km	6:34	6:34/km
26K	26.000m	2:39:31	6:08/km	7:44	7:44/km
27K	27.000m	2:46:26	6:10/km	6:55	6:55/km
28K	28.000m	2:53:06	6:11/km	6:40	6:40/km
29K	29.000m	2:59:18	6:11/km	6:12	6:12/km
30K	30.000m	3:05:42	6:11/km	6:24	6:24/km
	30.134m	3:06:42	6:12/km	1:00	7:28/km

Pace

Average pace for fastest three 30K activities are shown for comparison.

Heart Rate

Minimum: 82 bpm

Average: 159 bpm

Maximum: 179 bpm

Cadence

Elevation / Altitude

Minimum: -3m

Average: 8m

Maximum: 23m