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.

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 hPa1019 hPa
Dew point16.1 ℃15.8 ℃
Cloudiness100%20%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

The Hague

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

Westland

  • Poeldijk

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
5:525:52/km448 of 949
1 Mile
1.610m
9:255:51/km413 of 945
Deci Marathon
4.200m
25:326:05/km528 of 929
5K
5.000m
30:216:04/km495 of 899
5 Mile
8.050m
47:255:53/km227 of 641
10K
10.000m
58:195:50/km160 of 536
Quarter Marathon
10.550m
1:01:455:51/km100 of 402
15K
15.000m
1:27:515:51/km76 of 267
10 Mile
16.100m
1:36:235:59/km85 of 217
20K
20.000m
1:59:485:59/km67 of 156
Half Marathon
21.100m
2:06:276:00/km65 of 152

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

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

Heart Rate

Minimum: 78 bpm
Average: 158 bpm
Maximum: 186 bpm

Cadence

Elevation / Altitude

Minimum: 5m
Average: 10m
Maximum: 20m