Rob Kaper's Training (Long Run) in The Hague
Sunday 29 May 2022, 10:54
The Hague, NL
23.540m
2:51:55
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 | |
| Performance | 1.02 |
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 | 1017 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 | 847 of 1137 | |||
| 1 Mile 1.610m | 10:04 | 6:15/km | 838 of 1132 | |||
| Deci Marathon 4.200m | 26:38 | 6:20/km | 818 of 1104 | |||
| 5K 5.000m | 32:03 | 6:25/km | 840 of 1065 | |||
| 5 Mile 8.050m | 51:56 | 6:27/km | 568 of 740 | |||
| 10K 10.000m | 1:15:00 | 7:30/km | 590 of 626 | |||
| Quarter Marathon 10.550m | 1:18:28 | 7:26/km | 440 of 466 | |||
| 15K 15.000m | 1:47:45 | 7:11/km | 297 of 320 | |||
| 10 Mile 16.100m | 1:55:17 | 7:10/km | 245 of 264 | |||
| 20K 20.000m | 2:22:45 | 7:08/km | 176 of 192 | |||
| Half Marathon 21.100m | 2:30:12 | 7:07/km | 169 of 191 | |||
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