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
Pace6:12/km
ShoeSaucony Endorpin Speed Neon
Strava5720267822

Weather

StartFinish
DescriptionHeavy intensity drizzleLight rain
Temperature16.4 ℃18.3 ℃
Feels like16.5 ℃18.4 ℃
WindSW 4.1 km/hSW 4.6 km/h
Humidity94%84%
Pressure1008 hPa1009 hPa
Dew point15.4 ℃15.6 ℃
Cloudiness20%75%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Rubroek
  • Oude Noorden
  • Agniesebuurt
  • Liskwartier
  • Hillegersberg-Schiebroek

Lansingerland

  • Berkel en Rodenrijs
  • Bolwerk
  • Gouden Podium
  • Gouden Griffel
  • Gouden Uil
  • Gouden Harp

Pijnacker-Nootdorp

  • Pijnacker
  • Keijzershof
  • Tuindershof
  • Delfgauw
  • Nootdorp
  • De Hoge Huizen

The Hague

  • Leidschenveen-Ypenburg
  • Laak
  • Centrum

Leidschendam-Voorburg

  • Voorburg

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
5:405:40/km247 of 828
1 Mile
1.610m
9:145:44/km264 of 823
Deci Marathon
4.200m
23:595:43/km222 of 808
5K
5.000m
28:385:44/km220 of 783
5 Mile
8.050m
46:205:45/km137 of 561
10K
10.000m
57:245:44/km111 of 467
Quarter Marathon
10.550m
1:00:285:44/km60 of 355
15K
15.000m
1:27:025:48/km57 of 229
10 Mile
16.100m
1:34:395:53/km54 of 188
20K
20.000m
1:57:545:54/km42 of 136
Half Marathon
21.100m
2:04:145:53/km40 of 133
15 Mile
24.150m
2:26:126:03/km13 of 47
25K
25.000m
2:31:476:04/km13 of 46
30K
30.000m
3:05:426:11/km9 of 27

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m5:405:40/km5:405:40/km
2K2.000m11:305:45/km5:505:50/km
3K3.000m17:185:46/km5:485:48/km
4K4.000m23:005:45/km5:425:42/km
5K5.000m28:385:44/km5:385:38/km
6K6.000m34:265:44/km5:485:48/km
7K7.000m40:195:46/km5:535:53/km
8K8.000m46:025:45/km5:435:43/km
9K9.000m51:495:45/km5:475:47/km
10K10.000m57:245:44/km5:355:35/km
11K11.000m1:03:005:44/km5:365:36/km
12K12.000m1:09:005:45/km6:006:00/km
13K13.000m1:15:115:47/km6:116:11/km
14K14.000m1:21:155:48/km6:046:04/km
15K15.000m1:27:025:48/km5:475:47/km
16K16.000m1:34:025:53/km7:007:00/km
17K17.000m1:40:075:53/km6:056:05/km
18K18.000m1:45:575:53/km5:505:50/km
19K19.000m1:51:515:53/km5:545:54/km
20K20.000m1:57:545:54/km6:036:03/km
21K21.000m2:03:395:53/km5:455:45/km
22K22.000m2:09:325:53/km5:535:53/km
23K23.000m2:16:055:55/km6:336:33/km
24K24.000m2:25:136:03/km9:089:08/km
25K25.000m2:31:476:04/km6:346:34/km
26K26.000m2:39:316:08/km7:447:44/km
27K27.000m2:46:266:10/km6:556:55/km
28K28.000m2:53:066:11/km6:406:40/km
29K29.000m2:59:186:11/km6:126:12/km
30K30.000m3:05:426:11/km6:246:24/km
30.134m3:06:426:12/km1:007:28/km

Pace

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

Heart Rate

Average: 159 bpm
Maximum: 180 bpm
Minimum: 83 bpm

Cadence

Altitude