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 | |
| Strava | 9177584130 |
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 | 546 of 882 | |||
| 1 Mile 1.610m | 9:40 | 6:00/km | 493 of 877 | |||
| Deci Marathon 4.200m | 27:18 | 6:30/km | 720 of 862 | |||
| 5K 5.000m | 32:28 | 6:30/km | 702 of 834 | |||
| 5 Mile 8.050m | 52:57 | 6:35/km | 503 of 596 | |||
| 10K 10.000m | 1:06:11 | 6:37/km | 423 of 498 | |||
| Quarter Marathon 10.550m | 1:10:07 | 6:39/km | 319 of 377 | |||
| 15K 15.000m | 1:40:27 | 6:42/km | 210 of 246 | |||
| 10 Mile 16.100m | 1:48:03 | 6:43/km | 171 of 201 | |||
| 20K 20.000m | 2:14:26 | 6:43/km | 120 of 145 | |||
| Half Marathon 21.100m | 2:21:43 | 6:43/km | 115 of 142 | |||
| 15 Mile 24.150m | 2:42:35 | 6:44/km | 38 of 52 | |||
| 25K 25.000m | 2:48:02 | 6:43/km | 36 of 51 | |||
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