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
- Marlot
- Westlandhof
- Westerkwartier
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:39 | 6:39/km | 880 of 971 | |||
| 1 Mile 1.610m | 10:26 | 6:29/km | 839 of 966 | |||
| Deci Marathon 4.200m | 27:21 | 6:31/km | 799 of 951 | |||
| 5K 5.000m | 32:33 | 6:31/km | 773 of 920 | |||
| 5 Mile 8.050m | 52:47 | 6:33/km | 541 of 655 | |||
| 10K 10.000m | 1:05:20 | 6:32/km | 446 of 550 | |||
| Quarter Marathon 10.550m | 1:08:56 | 6:32/km | 321 of 408 | |||
| 15K 15.000m | 1:38:21 | 6:33/km | 212 of 274 | |||
| 10 Mile 16.100m | 1:46:30 | 6:37/km | 174 of 224 | |||
| 20K 20.000m | 2:12:24 | 6:37/km | 123 of 161 | |||
| Half Marathon 21.100m | 2:19:45 | 6:37/km | 119 of 157 | |||
| 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: 170 bpm
Cadence
Elevation / Altitude
Minimum: -3m
Average: 0m
Maximum: 5m