Rob Kaper's Training (Long Run) in Gouda
Sunday 2 July 2023, 13:49 Gouda, NL
W14D7 - Long Run #offday
De bedoeling was ~25K richting huis, maar het werd een complete offday.
De zon beviel me niet, de tegenwind evenmin. Longen leeg, lijf zwaar, de benen op. De miniblessure van gisteren (chip zat te strak aan de veter en schuurde een uur tegen mijn voorhiel) maakte ook nog eens iedere stap pijnlijk, dus bij de sluis al rechtsomkeert gemaakt.
Details
| Distance Recorded (GPS) | 5.855m | |
| Time (Watch) | 42:15 | |
| Pace | 7:13/km | |
| Shoe | Nike Pegasus 39 White/Orange |
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Scattered clouds | Overcast clouds | |||
| Temperature | 19.3 ℃ | 19.5 ℃ | |||
| Feels like | 18.6 ℃ | 18.9 ℃ | |||
| Wind | W 7.7 km/h | W 3.6 km/h | |||
| Humidity | 50% | 51% | |||
| Pressure | 1011 hPa | 1011 hPa | |||
| Dew point | 8.6 ℃ | 9.1 ℃ | |||
| Cloudiness | 40% | 85% | |||
Route
Cities, Municipalities & Boroughs Visited
Gouda
- Weidebloemkwartier
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:17 | 6:17/km | 875 of 1109 | |||
| 1 Mile 1.610m | 10:02 | 6:14/km | 812 of 1104 | |||
| Deci Marathon 4.200m | 28:26 | 6:46/km | 984 of 1076 | |||
| 5K 5.000m | 35:24 | 7:05/km | 988 of 1039 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:17 | 6:17/km | 6:17 | 6:17/km |
| 2K | 2.000m | 12:38 | 6:19/km | 6:21 | 6:21/km |
| 3K | 3.000m | 19:38 | 6:33/km | 7:00 | 7:00/km |
| 4K | 4.000m | 27:10 | 6:48/km | 7:32 | 7:32/km |
| 5K | 5.000m | 35:24 | 7:05/km | 8:14 | 8:14/km |
| 5.855m | 42:15 | 7:13/km | 6:51 | 8:01/km |
Pace
Average pace for fastest three 5K activities are shown for comparison.
Heart Rate
Minimum: 97 bpm
Average: 143 bpm
Maximum: 166 bpm
Cadence
Elevation / Altitude
Minimum: -6m
Average: 0m
Maximum: 4m