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 | 667 of 1124 | |||
| 1 Mile 1.610m | 9:40 | 6:00/km | 610 of 1119 | |||
| Deci Marathon 4.200m | 27:18 | 6:30/km | 908 of 1091 | |||
| 5K 5.000m | 32:28 | 6:30/km | 875 of 1053 | |||
| 5 Mile 8.050m | 52:57 | 6:35/km | 614 of 732 | |||
| 10K 10.000m | 1:06:11 | 6:37/km | 514 of 621 | |||
| Quarter Marathon 10.550m | 1:10:07 | 6:39/km | 384 of 462 | |||
| 15K 15.000m | 1:40:27 | 6:42/km | 264 of 317 | |||
| 10 Mile 16.100m | 1:48:03 | 6:43/km | 218 of 262 | |||
| 20K 20.000m | 2:14:26 | 6:43/km | 155 of 190 | |||
| Half Marathon 21.100m | 2:21:43 | 6:43/km | 148 of 190 | |||
| 15 Mile 24.150m | 2:42:35 | 6:44/km | 53 of 74 | |||
| 25K 25.000m | 2:48:02 | 6:43/km | 51 of 73 | |||
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