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 | |
| Strava | 9389253107 |
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 | 802 of 882 | |||
| 1 Mile 1.610m | 10:26 | 6:29/km | 769 of 877 | |||
| Deci Marathon 4.200m | 27:21 | 6:31/km | 730 of 862 | |||
| 5K 5.000m | 32:33 | 6:31/km | 709 of 834 | |||
| 5 Mile 8.050m | 52:47 | 6:33/km | 497 of 596 | |||
| 10K 10.000m | 1:05:20 | 6:32/km | 408 of 498 | |||
| Quarter Marathon 10.550m | 1:08:56 | 6:32/km | 299 of 377 | |||
| 15K 15.000m | 1:38:21 | 6:33/km | 192 of 246 | |||
| 10 Mile 16.100m | 1:46:30 | 6:37/km | 158 of 201 | |||
| 20K 20.000m | 2:12:24 | 6:37/km | 113 of 145 | |||
| Half Marathon 21.100m | 2:19:45 | 6:37/km | 110 of 142 | |||
| 15 Mile 24.150m | 2:43:40 | 6:47/km | 40 of 52 | |||
| 25K 25.000m | 2:50:40 | 6:50/km | 38 of 51 | |||
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