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 | |
| Strava | 9374243214 |
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Scattered clouds | Broken 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 | 1010 hPa | 1010 hPa | |||
| Dew point | 8.6 ℃ | 9.1 ℃ | |||
| Cloudiness | 40% | 84% | |||
Route
Cities, Municipalities & Boroughs Visited
Gouda
- Weidebloemkwartier
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:17 | 6:17/km | 709 of 882 | |||
| 1 Mile 1.610m | 10:02 | 6:14/km | 653 of 877 | |||
| Deci Marathon 4.200m | 28:26 | 6:46/km | 791 of 862 | |||
| 5K 5.000m | 35:24 | 7:05/km | 800 of 834 | |||
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