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 | 581 of 949 | |||
| 1 Mile 1.610m | 9:40 | 6:00/km | 530 of 945 | |||
| Deci Marathon 4.200m | 27:18 | 6:30/km | 773 of 929 | |||
| 5K 5.000m | 32:28 | 6:30/km | 751 of 899 | |||
| 5 Mile 8.050m | 52:57 | 6:35/km | 540 of 641 | |||
| 10K 10.000m | 1:06:11 | 6:37/km | 454 of 536 | |||
| Quarter Marathon 10.550m | 1:10:07 | 6:39/km | 338 of 402 | |||
| 15K 15.000m | 1:40:27 | 6:42/km | 228 of 267 | |||
| 10 Mile 16.100m | 1:48:03 | 6:43/km | 184 of 217 | |||
| 20K 20.000m | 2:14:26 | 6:43/km | 128 of 156 | |||
| Half Marathon 21.100m | 2:21:43 | 6:43/km | 122 of 152 | |||
| 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