Rob Kaper's Training (Long Run) in Delft
Wednesday 18 August 2021, 10:17 Delft, NL
W07D3(7) - Long Run
Met Jacky naar de Floriade. Naar voren geschoven van zondag om toch een beetje te taperen voor ik kapot ga in Boedapest.
Details
| Distance Recorded (GPS) | 22.819m | |
| Time (Watch) | 2:14:12 | |
| Pace | 5:53/km | |
| Shoe | Saucony Endorpin Speed Neon | |
| Strava | 5811816093 |
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Light intensity drizzle | Broken clouds | |||
| Temperature | 17.8 ℃ | 18.4 ℃ | |||
| Feels like | 18.0 ℃ | 18.5 ℃ | |||
| Wind | W 3.1 km/h | W 5.1 km/h | |||
| Humidity | 88% | 82% | |||
| Pressure | 1014 hPa | 1015 hPa | |||
| Dew point | 15.8 ℃ | 15.3 ℃ | |||
| Cloudiness | 75% | 75% | |||
Route
Cities, Municipalities & Boroughs Visited
Delft
The Hague
- Leidschenveen-Ypenburg
Pijnacker-Nootdorp
- Delfgauw
- Nootdorp
- Pijnacker
Zoetermeer
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:05 | 6:05/km | 578 of 853 | |||
| 1 Mile 1.610m | 9:35 | 5:57/km | 442 of 848 | |||
| Deci Marathon 4.200m | 25:05 | 5:58/km | 385 of 833 | |||
| 5K 5.000m | 29:56 | 5:59/km | 388 of 806 | |||
| 5 Mile 8.050m | 47:51 | 5:57/km | 229 of 578 | |||
| 10K 10.000m | 58:58 | 5:54/km | 172 of 482 | |||
| Quarter Marathon 10.550m | 1:02:17 | 5:54/km | 108 of 368 | |||
| 15K 15.000m | 1:28:22 | 5:53/km | 79 of 240 | |||
| 10 Mile 16.100m | 1:34:48 | 5:53/km | 63 of 196 | |||
| 20K 20.000m | 1:57:41 | 5:53/km | 45 of 141 | |||
| Half Marathon 21.100m | 2:03:50 | 5:52/km | 42 of 138 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:05 | 6:05/km | 6:05 | 6:05/km |
| 2K | 2.000m | 11:59 | 6:00/km | 5:54 | 5:54/km |
| 3K | 3.000m | 18:06 | 6:02/km | 6:07 | 6:07/km |
| 4K | 4.000m | 23:54 | 5:59/km | 5:48 | 5:48/km |
| 5K | 5.000m | 29:56 | 5:59/km | 6:02 | 6:02/km |
| 6K | 6.000m | 35:47 | 5:58/km | 5:51 | 5:51/km |
| 7K | 7.000m | 41:42 | 5:57/km | 5:55 | 5:55/km |
| 8K | 8.000m | 47:33 | 5:57/km | 5:51 | 5:51/km |
| 9K | 9.000m | 53:18 | 5:55/km | 5:45 | 5:45/km |
| 10K | 10.000m | 58:58 | 5:54/km | 5:40 | 5:40/km |
| 11K | 11.000m | 1:04:52 | 5:54/km | 5:54 | 5:54/km |
| 12K | 12.000m | 1:10:48 | 5:54/km | 5:56 | 5:56/km |
| 13K | 13.000m | 1:16:35 | 5:53/km | 5:47 | 5:47/km |
| 14K | 14.000m | 1:22:22 | 5:53/km | 5:47 | 5:47/km |
| 15K | 15.000m | 1:28:22 | 5:53/km | 6:00 | 6:00/km |
| 16K | 16.000m | 1:34:13 | 5:53/km | 5:51 | 5:51/km |
| 17K | 17.000m | 1:40:06 | 5:53/km | 5:53 | 5:53/km |
| 18K | 18.000m | 1:46:01 | 5:53/km | 5:55 | 5:55/km |
| 19K | 19.000m | 1:51:52 | 5:53/km | 5:51 | 5:51/km |
| 20K | 20.000m | 1:57:41 | 5:53/km | 5:49 | 5:49/km |
| 21K | 21.000m | 2:03:09 | 5:52/km | 5:28 | 5:28/km |
| 22K | 22.000m | 2:09:19 | 5:53/km | 6:10 | 6:10/km |
| 22.819m | 2:14:12 | 5:53/km | 4:53 | 5:58/km |
Pace
Average pace for fastest three 22K activities are shown for comparison.
Heart Rate
Minimum: 78 bpm
Average: 159 bpm
Maximum: 183 bpm
Cadence
Elevation / Altitude
Minimum: -7m
Average: -2m
Maximum: 9m