Rob Kaper's Training (Long Run) from Delft to Rotterdam
Wednesday 31 May 2023, 17:43 Delft, NL
W10D3 - Long Run
Kilometers vreten, met tempo en hartslag beiden laag. Was niet te warm, maar zonder drinken mee wel droge bek dus vond dat ik wel een tropical McShake verdiend had. Denk dat ik me over de calorieën niet veel zorgen hoef te maken vandaag.
Details
| Distance Recorded (GPS) | 25.009m | |
| Time (Watch) | 2:48:05 | |
| Pace | 6:43/km | |
| Shoe | Nike Pegasus 39 White/Orange |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Clear sky | Clear sky | |||
| Temperature | 19.6 ℃ | 17.7 ℃ | |||
| Feels like | 19.3 ℃ | 17.4 ℃ | |||
| Wind | NE 5.7 km/h | NE 6.7 km/h | |||
| Humidity | 64% | 71% | |||
| Pressure | 1024 hPa | 1024 hPa | |||
| Dew point | 12.6 ℃ | 12.4 ℃ | |||
| Cloudiness | 6% | 3% | |||
Route
Cities, Municipalities & Boroughs Visited
Delft
Pijnacker-Nootdorp
- Delfgauw
- Pijnacker
Lansingerland
- Berkel en Rodenrijs
Rotterdam
- Overschie
- Hillegersberg-Schiebroek
- Blijdorp
- Blijdorpse Polder
- Delfshaven
- Centrum
- Cool
- Stadsdriehoek
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:00 | 6:00/km | 643 of 1063 | |||
| 1 Mile 1.610m | 9:40 | 6:00/km | 590 of 1058 | |||
| Deci Marathon 4.200m | 27:18 | 6:30/km | 866 of 1037 | |||
| 5K 5.000m | 32:28 | 6:30/km | 837 of 1003 | |||
| 5 Mile 8.050m | 52:57 | 6:35/km | 594 of 706 | |||
| 10K 10.000m | 1:06:11 | 6:37/km | 496 of 598 | |||
| Quarter Marathon 10.550m | 1:10:07 | 6:39/km | 371 of 444 | |||
| 15K 15.000m | 1:40:27 | 6:42/km | 255 of 303 | |||
| 10 Mile 16.100m | 1:48:03 | 6:43/km | 210 of 250 | |||
| 20K 20.000m | 2:14:26 | 6:43/km | 148 of 182 | |||
| Half Marathon 21.100m | 2:21:43 | 6:43/km | 142 of 178 | |||
| 15 Mile 24.150m | 2:42:35 | 6:44/km | 48 of 67 | |||
| 25K 25.000m | 2:48:02 | 6:43/km | 46 of 66 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:00 | 6:00/km | 6:00 | 6:00/km |
| 2K | 2.000m | 12:11 | 6:06/km | 6:11 | 6:11/km |
| 3K | 3.000m | 18:43 | 6:14/km | 6:32 | 6:32/km |
| 4K | 4.000m | 25:59 | 6:30/km | 7:16 | 7:16/km |
| 5K | 5.000m | 32:28 | 6:30/km | 6:29 | 6:29/km |
| 6K | 6.000m | 39:02 | 6:30/km | 6:34 | 6:34/km |
| 7K | 7.000m | 45:58 | 6:34/km | 6:56 | 6:56/km |
| 8K | 8.000m | 52:37 | 6:35/km | 6:39 | 6:39/km |
| 9K | 9.000m | 59:33 | 6:37/km | 6:56 | 6:56/km |
| 10K | 10.000m | 1:06:11 | 6:37/km | 6:38 | 6:38/km |
| 11K | 11.000m | 1:13:26 | 6:41/km | 7:15 | 7:15/km |
| 12K | 12.000m | 1:20:02 | 6:40/km | 6:36 | 6:36/km |
| 13K | 13.000m | 1:26:56 | 6:41/km | 6:54 | 6:54/km |
| 14K | 14.000m | 1:33:42 | 6:42/km | 6:46 | 6:46/km |
| 15K | 15.000m | 1:40:27 | 6:42/km | 6:45 | 6:45/km |
| 16K | 16.000m | 1:47:19 | 6:42/km | 6:52 | 6:52/km |
| 17K | 17.000m | 1:54:08 | 6:43/km | 6:49 | 6:49/km |
| 18K | 18.000m | 2:00:48 | 6:43/km | 6:40 | 6:40/km |
| 19K | 19.000m | 2:07:33 | 6:43/km | 6:45 | 6:45/km |
| 20K | 20.000m | 2:14:26 | 6:43/km | 6:53 | 6:53/km |
| 21K | 21.000m | 2:21:06 | 6:43/km | 6:40 | 6:40/km |
| 22K | 22.000m | 2:27:41 | 6:43/km | 6:35 | 6:35/km |
| 23K | 23.000m | 2:34:31 | 6:43/km | 6:50 | 6:50/km |
| 24K | 24.000m | 2:41:35 | 6:44/km | 7:04 | 7:04/km |
| 25K | 25.000m | 2:48:02 | 6:43/km | 6:27 | 6:27/km |
| 25.009m | 2:48:05 | 6:43/km | 0:3 | 5:33/km |
Pace
Average pace for fastest three 25K activities are shown for comparison.
Heart Rate
Minimum: 84 bpm
Average: 137 bpm
Maximum: 164 bpm
Cadence
Elevation / Altitude
Minimum: -4m
Average: 1m
Maximum: 8m