Rob Kaper's Training (Long Run) in The Hague
Sunday 29 May 2022, 10:54 The Hague, NL
Langs de Vliet met die griet
Heel rustig want Jacky had haar hartslag in de 180 en mijn benen waren ook gewoon zwaar na twee snelle 10k's in drie dagen. Conditie zit wel weer snor, kwam op post-foto sprintjes na de 145 niet boven.
Inclusief hot choco stop in Leidschendam, detour langs oude huis en half wandel vanaf 21,1 omdat Jacky klaar was.
Details
| Distance Recorded (GPS) | 23.540m | |
| Time (Watch) | 2:51:55 | |
| Pace | 7:18/km | |
| Shoe | Nike Pegasus 39 FlyEase |
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Light rain | Light rain | |||
| Temperature | 11.8 ℃ | 12.8 ℃ | |||
| Feels like | 11.1 ℃ | 12.0 ℃ | |||
| Wind | N 5.1 km/h | N 6.2 km/h | |||
| Humidity | 79% | 70% | |||
| Pressure | 1017 hPa | 1016 hPa | |||
| Dew point | 8.3 ℃ | 7.5 ℃ | |||
| Cloudiness | 40% | 75% | |||
Route
Cities, Municipalities & Boroughs Visited
The Hague
- Centrum
- Laak
- Leidschenveen-Ypenburg
- Haagse Hout
- Willemspark
Leidschendam-Voorburg
- Voorburg
- Leidschendam
Wassenaar
- Amons Vlakte
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:13 | 6:13/km | 726 of 960 | |||
| 1 Mile 1.610m | 10:04 | 6:15/km | 715 of 955 | |||
| Deci Marathon 4.200m | 26:38 | 6:20/km | 698 of 940 | |||
| 5K 5.000m | 32:03 | 6:25/km | 724 of 910 | |||
| 5 Mile 8.050m | 51:56 | 6:27/km | 496 of 646 | |||
| 10K 10.000m | 1:15:00 | 7:30/km | 515 of 542 | |||
| Quarter Marathon 10.550m | 1:18:28 | 7:26/km | 381 of 405 | |||
| 15K 15.000m | 1:47:45 | 7:11/km | 251 of 270 | |||
| 10 Mile 16.100m | 1:55:17 | 7:10/km | 205 of 221 | |||
| 20K 20.000m | 2:22:45 | 7:08/km | 144 of 158 | |||
| Half Marathon 21.100m | 2:30:12 | 7:07/km | 137 of 154 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:13 | 6:13/km | 6:13 | 6:13/km |
| 2K | 2.000m | 12:45 | 6:23/km | 6:32 | 6:32/km |
| 3K | 3.000m | 18:55 | 6:18/km | 6:10 | 6:10/km |
| 4K | 4.000m | 25:17 | 6:19/km | 6:22 | 6:22/km |
| 5K | 5.000m | 32:03 | 6:25/km | 6:46 | 6:46/km |
| 6K | 6.000m | 38:36 | 6:26/km | 6:33 | 6:33/km |
| 7K | 7.000m | 45:07 | 6:27/km | 6:31 | 6:31/km |
| 8K | 8.000m | 51:37 | 6:27/km | 6:30 | 6:30/km |
| 9K | 9.000m | 57:49 | 6:25/km | 6:12 | 6:12/km |
| 10K | 10.000m | 1:15:00 | 7:30/km | 17:11 | 17:11/km |
| 11K | 11.000m | 1:21:22 | 7:24/km | 6:22 | 6:22/km |
| 12K | 12.000m | 1:28:44 | 7:24/km | 7:22 | 7:22/km |
| 13K | 13.000m | 1:35:15 | 7:20/km | 6:31 | 6:31/km |
| 14K | 14.000m | 1:41:33 | 7:15/km | 6:18 | 6:18/km |
| 15K | 15.000m | 1:47:45 | 7:11/km | 6:12 | 6:12/km |
| 16K | 16.000m | 1:54:39 | 7:10/km | 6:54 | 6:54/km |
| 17K | 17.000m | 2:03:01 | 7:14/km | 8:22 | 8:22/km |
| 18K | 18.000m | 2:09:26 | 7:11/km | 6:25 | 6:25/km |
| 19K | 19.000m | 2:16:02 | 7:10/km | 6:36 | 6:36/km |
| 20K | 20.000m | 2:22:45 | 7:08/km | 6:43 | 6:43/km |
| 21K | 21.000m | 2:29:42 | 7:08/km | 6:57 | 6:57/km |
| 22K | 22.000m | 2:37:45 | 7:10/km | 8:03 | 8:03/km |
| 23K | 23.000m | 2:46:29 | 7:14/km | 8:44 | 8:44/km |
| 23.540m | 2:51:55 | 7:18/km | 5:26 | 10:04/km |
Pace
Average pace for fastest three 23K activities are shown for comparison.
Heart Rate
Minimum: 64 bpm
Average: 133 bpm
Maximum: 159 bpm
Cadence
Elevation / Altitude
Minimum: -5m
Average: 3m
Maximum: 14m