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 | 19.5 ℃ | 17.7 ℃ | |||
| Feels like | 19.2 ℃ | 17.4 ℃ | |||
| Wind | NE 5.7 km/h | NE 6.7 km/h | |||
| Humidity | 66% | 71% | |||
| Pressure | 1022 hPa | 1023 hPa | |||
| Dew point | 12.9 ℃ | 12.4 ℃ | |||
| Cloudiness | 6% | 7% | |||
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 | 577 of 945 | |||
| 1 Mile 1.610m | 9:40 | 6:00/km | 526 of 941 | |||
| Deci Marathon 4.200m | 27:18 | 6:30/km | 769 of 925 | |||
| 5K 5.000m | 32:28 | 6:30/km | 747 of 895 | |||
| 5 Mile 8.050m | 52:57 | 6:35/km | 537 of 638 | |||
| 10K 10.000m | 1:06:11 | 6:37/km | 451 of 533 | |||
| Quarter Marathon 10.550m | 1:10:07 | 6:39/km | 337 of 401 | |||
| 15K 15.000m | 1:40:27 | 6:42/km | 227 of 266 | |||
| 10 Mile 16.100m | 1:48:03 | 6:43/km | 183 of 215 | |||
| 20K 20.000m | 2:14:26 | 6:43/km | 127 of 155 | |||
| Half Marathon 21.100m | 2:21:43 | 6:43/km | 121 of 151 | |||
| 15 Mile 24.150m | 2:42:35 | 6:44/km | 40 of 56 | |||
| 25K 25.000m | 2:48:02 | 6:43/km | 38 of 55 | |||
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: 83 bpm
Average: 137 bpm
Maximum: 164 bpm
Cadence
Elevation / Altitude
Minimum: -4m
Average: 1m
Maximum: 7m