Rob Kaper's Training (Long Run) in Zevenaar
Saturday 25 November 2023, 13:33
Zevenaar, NL
21.420m
2:10:47
Long Run
Eerste drie kwartier sterven in de ijskoude regen, daarna werd het droger en warmer met zelfs nog een afsluitend zonnetje. Na de totale offday donderdag valt een 2:10 HM zonder er vol voor te gaan best wel heel erg mee.
Details
| Distance Recorded (GPS) | 21.420m | |
| Time (Watch) | 2:10:47 | |
| Pace | 6:06/km | |
| Shoe | Saucony Endorpin Speed 2 Orange | |
| Performance | 1.12 |
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Light rain | Few clouds | |||
| Temperature | 6.5 ℃ | 6.4 ℃ | |||
| Feels like | 2.4 ℃ | 3.5 ℃ | |||
| Wind | N 7.2 km/h | N 4.1 km/h | |||
| Humidity | 89% | 90% | |||
| Pressure | 1010 hPa | 1011 hPa | |||
| Dew point | 4.8 ℃ | 4.8 ℃ | |||
| Cloudiness | 100% | 20% | |||
Route
Cities, Municipalities & Boroughs Visited
Zevenaar
- Angerlo
Doesburg
Montferland
- Didam
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:37 | 5:37/km | 289 of 1136 | |||
| 1 Mile 1.610m | 9:09 | 5:41/km | 323 of 1131 | |||
| Deci Marathon 4.200m | 24:33 | 5:51/km | 402 of 1103 | |||
| 5K 5.000m | 29:34 | 5:55/km | 441 of 1064 | |||
| 5 Mile 8.050m | 48:06 | 5:59/km | 307 of 739 | |||
| 10K 10.000m | 1:00:42 | 6:04/km | 286 of 625 | |||
| Quarter Marathon 10.550m | 1:04:20 | 6:06/km | 196 of 465 | |||
| 15K 15.000m | 1:31:21 | 6:05/km | 136 of 319 | |||
| 10 Mile 16.100m | 1:38:38 | 6:08/km | 111 of 263 | |||
| 20K 20.000m | 2:02:33 | 6:08/km | 90 of 191 | |||
| Half Marathon 21.100m | 2:08:52 | 6:06/km | 84 of 191 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:37 | 5:37/km | 5:37 | 5:37/km |
| 2K | 2.000m | 11:30 | 5:45/km | 5:53 | 5:53/km |
| 3K | 3.000m | 17:26 | 5:49/km | 5:56 | 5:56/km |
| 4K | 4.000m | 23:24 | 5:51/km | 5:58 | 5:58/km |
| 5K | 5.000m | 29:34 | 5:55/km | 6:10 | 6:10/km |
| 6K | 6.000m | 35:33 | 5:56/km | 5:59 | 5:59/km |
| 7K | 7.000m | 41:39 | 5:57/km | 6:06 | 6:06/km |
| 8K | 8.000m | 47:47 | 5:58/km | 6:08 | 6:08/km |
| 9K | 9.000m | 54:06 | 6:01/km | 6:19 | 6:19/km |
| 10K | 10.000m | 1:00:42 | 6:04/km | 6:36 | 6:36/km |
| 11K | 11.000m | 1:07:04 | 6:06/km | 6:22 | 6:22/km |
| 12K | 12.000m | 1:13:19 | 6:07/km | 6:15 | 6:15/km |
| 13K | 13.000m | 1:19:09 | 6:05/km | 5:50 | 5:50/km |
| 14K | 14.000m | 1:25:22 | 6:06/km | 6:13 | 6:13/km |
| 15K | 15.000m | 1:31:21 | 6:05/km | 5:59 | 5:59/km |
| 16K | 16.000m | 1:38:00 | 6:08/km | 6:39 | 6:39/km |
| 17K | 17.000m | 1:44:22 | 6:08/km | 6:22 | 6:22/km |
| 18K | 18.000m | 1:50:28 | 6:08/km | 6:06 | 6:06/km |
| 19K | 19.000m | 1:56:31 | 6:08/km | 6:03 | 6:03/km |
| 20K | 20.000m | 2:02:33 | 6:08/km | 6:02 | 6:02/km |
| 21K | 21.000m | 2:08:19 | 6:07/km | 5:46 | 5:46/km |
| 21.420m | 2:10:47 | 6:06/km | 2:28 | 5:52/km |
Pace
Average pace for fastest three 21K activities are shown for comparison.
Heart Rate
Minimum: 63 bpm
Average: 145 bpm
Maximum: 174 bpm
Cadence
Elevation / Altitude
Minimum: 3m
Average: 8m
Maximum: 16m