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. 😎
Details
Distance Recorded (GPS) | 30.134m | |
Time (Watch) | 3:06:42 | |
Pace | 6:12/km | |
Shoe | Saucony Endorpin Speed Neon |
Badges Earned
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Heavy intensity drizzle | 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 | 1008 hPa | 1009 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 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
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 5:40 | 5:40/km | 288 of 949 | |||
1 Mile 1.610m | 9:14 | 5:44/km | 309 of 945 | |||
Deci Marathon 4.200m | 23:59 | 5:43/km | 261 of 929 | |||
5K 5.000m | 28:38 | 5:44/km | 261 of 899 | |||
5 Mile 8.050m | 46:20 | 5:45/km | 163 of 641 | |||
10K 10.000m | 57:24 | 5:44/km | 135 of 536 | |||
Quarter Marathon 10.550m | 1:00:28 | 5:44/km | 70 of 402 | |||
15K 15.000m | 1:27:02 | 5:48/km | 67 of 267 | |||
10 Mile 16.100m | 1:34:39 | 5:53/km | 63 of 217 | |||
20K 20.000m | 1:57:54 | 5:54/km | 50 of 156 | |||
Half Marathon 21.100m | 2:04:14 | 5:53/km | 48 of 152 | |||
15 Mile 24.150m | 2:26:12 | 6:03/km | 18 of 56 | |||
25K 25.000m | 2:31:47 | 6:04/km | 18 of 55 | |||
30K 30.000m | 3:05:42 | 6:11/km | 14 of 36 |
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: 83 bpm
Average: 159 bpm
Maximum: 180 bpm
Cadence
Elevation / Altitude
Minimum: -3m
Average: 8m
Maximum: 24m