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
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 | 568 of 933 | |||
1 Mile 1.610m | 9:40 | 6:00/km | 517 of 928 | |||
Deci Marathon 4.200m | 27:18 | 6:30/km | 758 of 913 | |||
5K 5.000m | 32:28 | 6:30/km | 737 of 883 | |||
5 Mile 8.050m | 52:57 | 6:35/km | 531 of 632 | |||
10K 10.000m | 1:06:11 | 6:37/km | 446 of 528 | |||
Quarter Marathon 10.550m | 1:10:07 | 6:39/km | 333 of 397 | |||
15K 15.000m | 1:40:27 | 6:42/km | 223 of 261 | |||
10 Mile 16.100m | 1:48:03 | 6:43/km | 181 of 213 | |||
20K 20.000m | 2:14:26 | 6:43/km | 125 of 153 | |||
Half Marathon 21.100m | 2:21:43 | 6:43/km | 120 of 150 | |||
15 Mile 24.150m | 2:42:35 | 6:44/km | 39 of 55 | |||
25K 25.000m | 2:48:02 | 6:43/km | 37 of 54 |
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