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

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. 😎

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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

+–

⇧

i

⤢

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	Time			Pace	Official	Overall
1K 1.000m		5:40		5:40/km		303 of 996
1 Mile 1.610m		9:14		5:44/km		325 of 991
Deci Marathon 4.200m		23:59		5:43/km		276 of 975
5K 5.000m		28:38		5:44/km		277 of 944
5 Mile 8.050m		46:20		5:45/km		174 of 672
10K 10.000m		57:24		5:44/km		143 of 564
Quarter Marathon 10.550m		1:00:28		5:44/km		74 of 420
15K 15.000m		1:27:02		5:48/km		70 of 282
10 Mile 16.100m		1:34:39		5:53/km		66 of 232
20K 20.000m		1:57:54		5:54/km		52 of 169
Half Marathon 21.100m		2:04:14		5:53/km		50 of 165
15 Mile 24.150m		2:26:12		6:03/km		19 of 61
25K 25.000m		2:31:47		6:04/km		19 of 60
30K 30.000m		3:05:42		6:11/km		15 of 38

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

• Training (Long Run) from Rotterdam to The Hague (split pace)
• Training (Long Run) from Rotterdam to The Hague (average pace)
• Antwerp Marathon 2023 (22 Oct 2023)
• Halve Marathon Capelle 2021 (3 Oct 2021)
• Osaka Marathon 2025 (24 Feb 2025)

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