Rob Kaper's Training (Long Run) in Gouda
Sunday 21 November 2021, 13:57 Gouda, NL
Long Run
Had 16 gepland, maar per ongeluk 2km extra gepakt bij Haastrecht dus 18 maar dan kun je net zo goed wat omlopen richting en rond station Gouda voor 21.
Druppels bij station heen én terug, maar precies droog gehad tussen het lopen.
Details
| Distance Recorded (GPS) | 21.120m | |
| Time (Watch) | 2:14:10 | |
| Pace | 6:21/km | |
| Shoe | Saucony Endorpin Shift Neon | |
| Strava | 6288710746 |
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Heavy intensity rain | Light rain | |||
| Temperature | 10.1 ℃ | 8.3 ℃ | |||
| Feels like | 9.2 ℃ | 5.3 ℃ | |||
| Wind | N 7.2 km/h | N 5.7 km/h | |||
| Humidity | 80% | 84% | |||
| Pressure | 1012 hPa | 1013 hPa | |||
| Dew point | 6.8 ℃ | 5.8 ℃ | |||
| Cloudiness | 75% | 75% | |||
Route
Cities, Municipalities & Boroughs Visited
Gouda
Krimpenerwaard
- Haastrecht
Bodegraven-Reeuwijk
- Reeuwijk
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:48 | 6:48/km | 795 of 855 | |||
| 1 Mile 1.610m | 10:42 | 6:39/km | 786 of 850 | |||
| Deci Marathon 4.200m | 26:32 | 6:19/km | 607 of 835 | |||
| 5K 5.000m | 31:17 | 6:15/km | 551 of 808 | |||
| 5 Mile 8.050m | 50:59 | 6:20/km | 403 of 579 | |||
| 10K 10.000m | 1:02:53 | 6:17/km | 316 of 483 | |||
| Quarter Marathon 10.550m | 1:06:22 | 6:17/km | 226 of 368 | |||
| 15K 15.000m | 1:34:42 | 6:19/km | 142 of 240 | |||
| 10 Mile 16.100m | 1:41:33 | 6:18/km | 111 of 196 | |||
| 20K 20.000m | 2:07:16 | 6:22/km | 90 of 141 | |||
| Half Marathon 21.100m | 2:14:03 | 6:21/km | 86 of 138 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:48 | 6:48/km | 6:48 | 6:48/km |
| 2K | 2.000m | 13:04 | 6:32/km | 6:16 | 6:16/km |
| 3K | 3.000m | 19:14 | 6:25/km | 6:10 | 6:10/km |
| 4K | 4.000m | 25:25 | 6:21/km | 6:11 | 6:11/km |
| 5K | 5.000m | 31:17 | 6:15/km | 5:52 | 5:52/km |
| 6K | 6.000m | 37:42 | 6:17/km | 6:25 | 6:25/km |
| 7K | 7.000m | 44:32 | 6:22/km | 6:50 | 6:50/km |
| 8K | 8.000m | 50:43 | 6:20/km | 6:11 | 6:11/km |
| 9K | 9.000m | 56:55 | 6:19/km | 6:12 | 6:12/km |
| 10K | 10.000m | 1:02:53 | 6:17/km | 5:58 | 5:58/km |
| 11K | 11.000m | 1:09:13 | 6:18/km | 6:20 | 6:20/km |
| 12K | 12.000m | 1:15:31 | 6:18/km | 6:18 | 6:18/km |
| 13K | 13.000m | 1:22:08 | 6:19/km | 6:37 | 6:37/km |
| 14K | 14.000m | 1:28:46 | 6:20/km | 6:38 | 6:38/km |
| 15K | 15.000m | 1:34:42 | 6:19/km | 5:56 | 5:56/km |
| 16K | 16.000m | 1:40:55 | 6:18/km | 6:13 | 6:13/km |
| 17K | 17.000m | 1:48:28 | 6:23/km | 7:33 | 7:33/km |
| 18K | 18.000m | 1:54:37 | 6:22/km | 6:09 | 6:09/km |
| 19K | 19.000m | 2:01:07 | 6:22/km | 6:30 | 6:30/km |
| 20K | 20.000m | 2:07:16 | 6:22/km | 6:09 | 6:09/km |
| 21K | 21.000m | 2:13:30 | 6:21/km | 6:14 | 6:14/km |
| 21.120m | 2:14:10 | 6:21/km | 0:40 | 5:33/km |
Pace
Average pace for fastest three 21K activities are shown for comparison.
Heart Rate
Minimum: 68 bpm
Average: 156 bpm
Maximum: 190 bpm
Cadence
Elevation / Altitude
Minimum: -7m
Average: 0m
Maximum: 14m