Rob Kaper's Training (Long Run) in The Hague
Sunday 12 September 2021, 10:57
The Hague, NL
21.150m
2:06:40
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 | |
| Pace | 5:59/km | |
| Shoe | Saucony Endorpin Speed Neon | |
| Performance | 1.05 |
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Light rain | Light rain | |||
| Temperature | 18.7 ℃ | 20.1 ℃ | |||
| Feels like | 18.9 ℃ | 20.2 ℃ | |||
| Wind | SW 3.6 km/h | SW 2.6 km/h | |||
| Humidity | 85% | 76% | |||
| Pressure | 1018 hPa | 1018 hPa | |||
| Dew point | 16.1 ℃ | 15.8 ℃ | |||
| Cloudiness | 100% | 20% | |||
Route
Cities, Municipalities & Boroughs Visited
The Hague
- Centrum
- Oostbroek-Zuid
- Escamp
- Melis Stokezijde
- Loosduinen
- Ockenrode
- Segbroek
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:52 | 5:52/km | 518 of 1137 | |||
| 1 Mile 1.610m | 9:25 | 5:51/km | 475 of 1132 | |||
| Deci Marathon 4.200m | 25:32 | 6:05/km | 612 of 1104 | |||
| 5K 5.000m | 30:21 | 6:04/km | 579 of 1065 | |||
| 5 Mile 8.050m | 47:25 | 5:53/km | 253 of 740 | |||
| 10K 10.000m | 58:19 | 5:50/km | 178 of 626 | |||
| Quarter Marathon 10.550m | 1:01:45 | 5:51/km | 110 of 466 | |||
| 15K 15.000m | 1:27:51 | 5:51/km | 85 of 320 | |||
| 10 Mile 16.100m | 1:36:23 | 5:59/km | 94 of 264 | |||
| 20K 20.000m | 1:59:48 | 5:59/km | 71 of 192 | |||
| Half Marathon 21.100m | 2:06:27 | 6:00/km | 70 of 191 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:52 | 5:52/km | 5:52 | 5:52/km |
| 2K | 2.000m | 12:01 | 6:01/km | 6:09 | 6:09/km |
| 3K | 3.000m | 18:16 | 6:05/km | 6:15 | 6:15/km |
| 4K | 4.000m | 24:16 | 6:04/km | 6:00 | 6:00/km |
| 5K | 5.000m | 30:21 | 6:04/km | 6:05 | 6:05/km |
| 6K | 6.000m | 36:15 | 6:03/km | 5:54 | 5:54/km |
| 7K | 7.000m | 41:41 | 5:57/km | 5:26 | 5:26/km |
| 8K | 8.000m | 47:09 | 5:54/km | 5:28 | 5:28/km |
| 9K | 9.000m | 52:48 | 5:52/km | 5:39 | 5:39/km |
| 10K | 10.000m | 58:19 | 5:50/km | 5:31 | 5:31/km |
| 11K | 11.000m | 1:04:10 | 5:50/km | 5:51 | 5:51/km |
| 12K | 12.000m | 1:09:48 | 5:49/km | 5:38 | 5:38/km |
| 13K | 13.000m | 1:16:15 | 5:52/km | 6:27 | 6:27/km |
| 14K | 14.000m | 1:21:47 | 5:51/km | 5:32 | 5:32/km |
| 15K | 15.000m | 1:27:51 | 5:51/km | 6:04 | 6:04/km |
| 16K | 16.000m | 1:34:15 | 5:53/km | 6:24 | 6:24/km |
| 17K | 17.000m | 1:42:03 | 6:00/km | 7:48 | 7:48/km |
| 18K | 18.000m | 1:48:05 | 6:00/km | 6:02 | 6:02/km |
| 19K | 19.000m | 1:54:01 | 6:00/km | 5:56 | 5:56/km |
| 20K | 20.000m | 1:59:48 | 5:59/km | 5:47 | 5:47/km |
| 21K | 21.000m | 2:05:53 | 6:00/km | 6:05 | 6:05/km |
| 21.150m | 2:06:40 | 5:59/km | 0:47 | 5:13/km |
Pace
Average pace for fastest three 21K activities are shown for comparison.
Heart Rate
Minimum: 78 bpm
Average: 158 bpm
Maximum: 187 bpm
Cadence
Elevation / Altitude
Minimum: 5m
Average: 10m
Maximum: 20m