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 | 1009 hPa | |||
| Dew point | 11.6 ℃ | 11.3 ℃ | |||
| Cloudiness | 99% | 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
- Westlandhof
- Marlot
- Westerkwartier
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:39 | 6:39/km | 870 of 960 | |||
| 1 Mile 1.610m | 10:26 | 6:29/km | 830 of 955 | |||
| Deci Marathon 4.200m | 27:21 | 6:31/km | 791 of 940 | |||
| 5K 5.000m | 32:33 | 6:31/km | 766 of 910 | |||
| 5 Mile 8.050m | 52:47 | 6:33/km | 534 of 646 | |||
| 10K 10.000m | 1:05:20 | 6:32/km | 440 of 542 | |||
| Quarter Marathon 10.550m | 1:08:56 | 6:32/km | 319 of 405 | |||
| 15K 15.000m | 1:38:21 | 6:33/km | 210 of 270 | |||
| 10 Mile 16.100m | 1:46:30 | 6:37/km | 172 of 221 | |||
| 20K 20.000m | 2:12:24 | 6:37/km | 121 of 158 | |||
| Half Marathon 21.100m | 2:19:45 | 6:37/km | 117 of 154 | |||
| 15 Mile 24.150m | 2:43:40 | 6:47/km | 42 of 57 | |||
| 25K 25.000m | 2:50:40 | 6:50/km | 40 of 56 | |||
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: 172 bpm
Cadence
Elevation / Altitude
Minimum: -3m
Average: 0m
Maximum: 5m