Rob Kaper's Training (Long Run) in The Hague

Sunday 12 September 2021, 10:57
The Hague, NL

W10D7 - Long Run

~5km rustig, ~10km HM doeltempo voor Jacky, daarna weer rustig. Jacky had meer de laatste kms meer over, maar het weektotaal stond voor vanochtend dan ook op 11 vs 61 dus dat is niet heel gek. Waterstop op 13km en 17km.
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Details

Distance Recorded (GPS)21.150m
Time (Watch)2:06:40
Pace5:59/km
ShoeSaucony Endorpin Speed Neon

Weather

StartFinish
DescriptionLight rainLight rain
Temperature18.7 ℃20.1 ℃
Feels like18.9 ℃20.2 ℃
WindSW 3.6 km/hSW 2.6 km/h
Humidity85%76%
Pressure1018 hPa1018 hPa
Dew point16.1 ℃15.8 ℃
Cloudiness100%20%

Route

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Cities, Municipalities & Boroughs Visited

The Hague

  • Centrum
  • Oostbroek-Zuid
  • Escamp
  • Melis Stokezijde
  • Loosduinen
  • Ockenrode
  • Segbroek

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
5:525:52/km472 of 996
1 Mile
1.610m
9:255:51/km432 of 991
Deci Marathon
4.200m
25:326:05/km552 of 975
5K
5.000m
30:216:04/km521 of 944
5 Mile
8.050m
47:255:53/km240 of 672
10K
10.000m
58:195:50/km170 of 564
Quarter Marathon
10.550m
1:01:455:51/km105 of 420
15K
15.000m
1:27:515:51/km80 of 282
10 Mile
16.100m
1:36:235:59/km90 of 232
20K
20.000m
1:59:485:59/km69 of 169
Half Marathon
21.100m
2:06:276:00/km68 of 165

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m5:525:52/km5:525:52/km
2K2.000m12:016:01/km6:096:09/km
3K3.000m18:166:05/km6:156:15/km
4K4.000m24:166:04/km6:006:00/km
5K5.000m30:216:04/km6:056:05/km
6K6.000m36:156:03/km5:545:54/km
7K7.000m41:415:57/km5:265:26/km
8K8.000m47:095:54/km5:285:28/km
9K9.000m52:485:52/km5:395:39/km
10K10.000m58:195:50/km5:315:31/km
11K11.000m1:04:105:50/km5:515:51/km
12K12.000m1:09:485:49/km5:385:38/km
13K13.000m1:16:155:52/km6:276:27/km
14K14.000m1:21:475:51/km5:325:32/km
15K15.000m1:27:515:51/km6:046:04/km
16K16.000m1:34:155:53/km6:246:24/km
17K17.000m1:42:036:00/km7:487:48/km
18K18.000m1:48:056:00/km6:026:02/km
19K19.000m1:54:016:00/km5:565:56/km
20K20.000m1:59:485:59/km5:475:47/km
21K21.000m2:05:536:00/km6:056:05/km
21.150m2:06:405:59/km0:475:13/km

Pace

0k....5k....10k....15k....20k..5:005:155:305:456:006:156:306:457:007:157:307:458:00
  • Training (Long Run) in The Hague (split pace)
  • Training (Long Run) in The Hague (average pace)
  • Stevensloop 2024 (17 Mar 2024)
  • Stockholm Halvmarathon 2022 (17 Sep 2022)
  • Helsinki Half Marathon 2024 (8 Jun 2024)

Average pace for fastest three 21K activities are shown for comparison.

Heart Rate

0:000:150:300:451:001:151:301:452:006585105115125135145155165175185195
Minimum: 78 bpm
Average: 158 bpm
Maximum: 187 bpm

Cadence

0:000:150:300:451:001:151:301:452:0070758085

Elevation / Altitude

0:000:150:300:451:001:151:301:452:0001020304050
Minimum: 5m
Average: 10m
Maximum: 20m