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 | |
| Strava | 7221246624 |
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 | 694 of 921 | |||
| 1 Mile 1.610m | 10:04 | 6:15/km | 683 of 916 | |||
| Deci Marathon 4.200m | 26:38 | 6:20/km | 667 of 901 | |||
| 5K 5.000m | 32:03 | 6:25/km | 693 of 871 | |||
| 5 Mile 8.050m | 51:56 | 6:27/km | 480 of 625 | |||
| 10K 10.000m | 1:15:00 | 7:30/km | 496 of 521 | |||
| Quarter Marathon 10.550m | 1:18:28 | 7:26/km | 371 of 393 | |||
| 15K 15.000m | 1:47:45 | 7:11/km | 241 of 258 | |||
| 10 Mile 16.100m | 1:55:17 | 7:10/km | 196 of 210 | |||
| 20K 20.000m | 2:22:45 | 7:08/km | 137 of 150 | |||
| Half Marathon 21.100m | 2:30:12 | 7:07/km | 131 of 147 | |||
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