Rob Kaper's Training (Long Run) from Rotterdam to Delft
Tuesday 4 July 2023, 18:22
Rotterdam, NL
28.507m
3:16:54
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 | |
| Performance | 0.94 |
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 | 1046 of 1151 | |||
| 1 Mile 1.610m | 10:26 | 6:29/km | 998 of 1146 | |||
| Deci Marathon 4.200m | 27:21 | 6:31/km | 944 of 1118 | |||
| 5K 5.000m | 32:33 | 6:31/km | 904 of 1078 | |||
| 5 Mile 8.050m | 52:47 | 6:33/km | 618 of 746 | |||
| 10K 10.000m | 1:05:20 | 6:32/km | 503 of 632 | |||
| Quarter Marathon 10.550m | 1:08:56 | 6:32/km | 367 of 471 | |||
| 15K 15.000m | 1:38:21 | 6:33/km | 249 of 325 | |||
| 10 Mile 16.100m | 1:46:30 | 6:37/km | 207 of 267 | |||
| 20K 20.000m | 2:12:24 | 6:37/km | 149 of 195 | |||
| Half Marathon 21.100m | 2:19:45 | 6:37/km | 144 of 194 | |||
| 15 Mile 24.150m | 2:43:40 | 6:47/km | 59 of 78 | |||
| 25K 25.000m | 2:50:40 | 6:50/km | 57 of 77 | |||
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