Rob Kaper's Training (Long Run) from Rotterdam to Delft
Tuesday 4 July 2023, 18:22 Rotterdam, NL
W15D2 - Long Run
Bijeenkomst plus BBQ van werk bij Hoek van Holland, dus van de gelegenheid gebruik gemaakt om mijn long run van zondag in te halen. Geen drinken mee, dat werd na 21 vervelend.
Details
| Distance Recorded (GPS) | 28.507m | |
| Time (Watch) | 3:16:54 | |
| Pace | 6:54/km | |
| Shoe | Nike Pegasus 39 FlyEase |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Overcast clouds | Light rain | |||
| Temperature | 19.0 ℃ | 18.4 ℃ | |||
| Feels like | 18.6 ℃ | 18.0 ℃ | |||
| Wind | SW 1.3 km/h | SW 3.1 km/h | |||
| Humidity | 62% | 63% | |||
| Pressure | 1011 hPa | 1008 hPa | |||
| Dew point | 11.6 ℃ | 11.3 ℃ | |||
| Cloudiness | 97% | 75% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Hook of Holland
Westland
- 's-Gravenzande
- Maasdijk
- Naaldwijk
- De Lier
- Honselersdijk
- Kwintsheul
Midden-Delfland
- Schipluiden
- Den Hoorn
Delft
- Marlot
- Westlandhof
- Westerkwartier
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:39 | 6:39/km | 968 of 1063 | |||
| 1 Mile 1.610m | 10:26 | 6:29/km | 923 of 1058 | |||
| Deci Marathon 4.200m | 27:21 | 6:31/km | 877 of 1037 | |||
| 5K 5.000m | 32:33 | 6:31/km | 844 of 1003 | |||
| 5 Mile 8.050m | 52:47 | 6:33/km | 584 of 706 | |||
| 10K 10.000m | 1:05:20 | 6:32/km | 478 of 598 | |||
| Quarter Marathon 10.550m | 1:08:56 | 6:32/km | 348 of 444 | |||
| 15K 15.000m | 1:38:21 | 6:33/km | 234 of 303 | |||
| 10 Mile 16.100m | 1:46:30 | 6:37/km | 195 of 250 | |||
| 20K 20.000m | 2:12:24 | 6:37/km | 138 of 182 | |||
| Half Marathon 21.100m | 2:19:45 | 6:37/km | 134 of 178 | |||
| 15 Mile 24.150m | 2:43:40 | 6:47/km | 50 of 67 | |||
| 25K 25.000m | 2:50:40 | 6:50/km | 48 of 66 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:39 | 6:39/km | 6:39 | 6:39/km |
| 2K | 2.000m | 12:53 | 6:27/km | 6:14 | 6:14/km |
| 3K | 3.000m | 19:17 | 6:26/km | 6:24 | 6:24/km |
| 4K | 4.000m | 26:03 | 6:31/km | 6:46 | 6:46/km |
| 5K | 5.000m | 32:33 | 6:31/km | 6:30 | 6:30/km |
| 6K | 6.000m | 38:58 | 6:30/km | 6:25 | 6:25/km |
| 7K | 7.000m | 45:33 | 6:30/km | 6:35 | 6:35/km |
| 8K | 8.000m | 52:28 | 6:34/km | 6:55 | 6:55/km |
| 9K | 9.000m | 58:53 | 6:33/km | 6:25 | 6:25/km |
| 10K | 10.000m | 1:05:20 | 6:32/km | 6:27 | 6:27/km |
| 11K | 11.000m | 1:12:00 | 6:33/km | 6:40 | 6:40/km |
| 12K | 12.000m | 1:18:30 | 6:33/km | 6:30 | 6:30/km |
| 13K | 13.000m | 1:24:54 | 6:32/km | 6:24 | 6:24/km |
| 14K | 14.000m | 1:31:30 | 6:32/km | 6:36 | 6:36/km |
| 15K | 15.000m | 1:38:21 | 6:33/km | 6:51 | 6:51/km |
| 16K | 16.000m | 1:45:32 | 6:36/km | 7:11 | 7:11/km |
| 17K | 17.000m | 1:52:26 | 6:37/km | 6:54 | 6:54/km |
| 18K | 18.000m | 1:59:27 | 6:38/km | 7:01 | 7:01/km |
| 19K | 19.000m | 2:05:56 | 6:38/km | 6:29 | 6:29/km |
| 20K | 20.000m | 2:12:24 | 6:37/km | 6:28 | 6:28/km |
| 21K | 21.000m | 2:19:00 | 6:37/km | 6:36 | 6:36/km |
| 22K | 22.000m | 2:27:58 | 6:44/km | 8:58 | 8:58/km |
| 23K | 23.000m | 2:35:28 | 6:46/km | 7:30 | 7:30/km |
| 24K | 24.000m | 2:42:32 | 6:46/km | 7:04 | 7:04/km |
| 25K | 25.000m | 2:50:40 | 6:50/km | 8:08 | 8:08/km |
| 26K | 26.000m | 2:58:43 | 6:52/km | 8:03 | 8:03/km |
| 27K | 27.000m | 3:05:47 | 6:53/km | 7:04 | 7:04/km |
| 28K | 28.000m | 3:13:48 | 6:55/km | 8:01 | 8:01/km |
| 28.507m | 3:16:54 | 6:54/km | 3:06 | 6:07/km |
Pace
Average pace for fastest three 28K activities are shown for comparison.
Heart Rate
Minimum: 77 bpm
Average: 153 bpm
Maximum: 170 bpm
Cadence
Elevation / Altitude
Minimum: -3m
Average: 0m
Maximum: 5m