Rob Kaper's Training (Easy Run) from Delft to The Hague

W12D6 - Easy Run

Nog even wat kilometertjes wegtikken. Beetje heuveltraining in Rijswijk, veel stoplichten. Viel een beetje tegen, maar was dan ook op nuchtere maag.

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Details

Distance Recorded (GPS)		11.696m
Time (Watch)		1:15:08
Pace		6:25/km
Shoe		Saucony Endorpin Shift Neon

Weather

		Start		Finish
Description			Light rain		Light rain
Temperature		13.8 ℃		15.1 ℃
Feels like		13.6 ℃		14.8 ℃
Wind			SW 2.6 km/h		SW 6.2 km/h
Humidity		90%		83%
Pressure		1011 hPa		1013 hPa
Dew point		12.2 ℃		12.2 ℃
Cloudiness		75%		40%

Route

Cities, Municipalities & Boroughs Visited

Delft

Rijswijk

• Havenkwartier

The Hague

• Laak
• Centrum
• Het Fort

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:52		5:52/km		504 of 1063
1 Mile 1.610m		10:20		6:25/km		896 of 1058
Deci Marathon 4.200m		26:07		6:13/km		676 of 1037
5K 5.000m		31:12		6:14/km		669 of 1003
5 Mile 8.050m		51:38		6:25/km		528 of 706
10K 10.000m		1:04:46		6:29/km		462 of 598
Quarter Marathon 10.550m		1:08:10		6:28/km		325 of 444

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:52	5:52/km	5:52	5:52/km
2K	2.000m	12:41	6:21/km	6:49	6:49/km
3K	3.000m	18:42	6:14/km	6:01	6:01/km
4K	4.000m	24:49	6:12/km	6:07	6:07/km
5K	5.000m	31:12	6:14/km	6:23	6:23/km
6K	6.000m	37:21	6:14/km	6:09	6:09/km
7K	7.000m	44:59	6:26/km	7:38	7:38/km
8K	8.000m	51:21	6:25/km	6:22	6:22/km
9K	9.000m	58:34	6:30/km	7:13	7:13/km
10K	10.000m	1:04:46	6:29/km	6:12	6:12/km
11K	11.000m	1:10:55	6:27/km	6:09	6:09/km
	11.696m	1:15:08	6:25/km	4:13	6:04/km

Pace

Average pace for fastest three 11K activities are shown for comparison.

Heart Rate

Minimum: 83 bpm

Average: 152 bpm

Maximum: 171 bpm

Cadence

Elevation / Altitude

Minimum: -3m

Average: 1m

Maximum: 14m