Rob Kaper's Training (Long Run) in The Hague
Sunday 29 May 2022, 10:54 The Hague, NL
Langs de Vliet met die griet
Heel rustig want Jacky had haar hartslag in de 180 en mijn benen waren ook gewoon zwaar na twee snelle 10k's in drie dagen. Conditie zit wel weer snor, kwam op post-foto sprintjes na de 145 niet boven.
Inclusief hot choco stop in Leidschendam, detour langs oude huis en half wandel vanaf 21,1 omdat Jacky klaar was.
Details
| Distance Recorded (GPS) | 23.540m | |
| Time (Watch) | 2:51:55 | |
| Pace | 7:18/km | |
| Shoe | Nike Pegasus 39 FlyEase | |
| Strava | 7221246624 |
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Light rain | Light rain | |||
| Temperature | 11.8 ℃ | 12.8 ℃ | |||
| Feels like | 11.1 ℃ | 12.0 ℃ | |||
| Wind | N 5.1 km/h | N 6.2 km/h | |||
| Humidity | 79% | 70% | |||
| Pressure | 1017 hPa | 1016 hPa | |||
| Dew point | 8.3 ℃ | 7.5 ℃ | |||
| Cloudiness | 40% | 75% | |||
Route
Cities, Municipalities & Boroughs Visited
The Hague
- Centrum
- Laak
- Leidschenveen-Ypenburg
- Haagse Hout
- Willemspark
Leidschendam-Voorburg
- Voorburg
- Leidschendam
Wassenaar
- Amons Vlakte
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:13 | 6:13/km | 652 of 855 | |||
| 1 Mile 1.610m | 10:04 | 6:15/km | 641 of 850 | |||
| Deci Marathon 4.200m | 26:38 | 6:20/km | 623 of 835 | |||
| 5K 5.000m | 32:03 | 6:25/km | 646 of 808 | |||
| 5 Mile 8.050m | 51:56 | 6:27/km | 446 of 579 | |||
| 10K 10.000m | 1:15:00 | 7:30/km | 461 of 483 | |||
| Quarter Marathon 10.550m | 1:18:28 | 7:26/km | 351 of 368 | |||
| 15K 15.000m | 1:47:45 | 7:11/km | 225 of 240 | |||
| 10 Mile 16.100m | 1:55:17 | 7:10/km | 184 of 196 | |||
| 20K 20.000m | 2:22:45 | 7:08/km | 129 of 141 | |||
| Half Marathon 21.100m | 2:30:12 | 7:07/km | 123 of 138 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:13 | 6:13/km | 6:13 | 6:13/km |
| 2K | 2.000m | 12:45 | 6:23/km | 6:32 | 6:32/km |
| 3K | 3.000m | 18:55 | 6:18/km | 6:10 | 6:10/km |
| 4K | 4.000m | 25:17 | 6:19/km | 6:22 | 6:22/km |
| 5K | 5.000m | 32:03 | 6:25/km | 6:46 | 6:46/km |
| 6K | 6.000m | 38:36 | 6:26/km | 6:33 | 6:33/km |
| 7K | 7.000m | 45:07 | 6:27/km | 6:31 | 6:31/km |
| 8K | 8.000m | 51:37 | 6:27/km | 6:30 | 6:30/km |
| 9K | 9.000m | 57:49 | 6:25/km | 6:12 | 6:12/km |
| 10K | 10.000m | 1:15:00 | 7:30/km | 17:11 | 17:11/km |
| 11K | 11.000m | 1:21:22 | 7:24/km | 6:22 | 6:22/km |
| 12K | 12.000m | 1:28:44 | 7:24/km | 7:22 | 7:22/km |
| 13K | 13.000m | 1:35:15 | 7:20/km | 6:31 | 6:31/km |
| 14K | 14.000m | 1:41:33 | 7:15/km | 6:18 | 6:18/km |
| 15K | 15.000m | 1:47:45 | 7:11/km | 6:12 | 6:12/km |
| 16K | 16.000m | 1:54:39 | 7:10/km | 6:54 | 6:54/km |
| 17K | 17.000m | 2:03:01 | 7:14/km | 8:22 | 8:22/km |
| 18K | 18.000m | 2:09:26 | 7:11/km | 6:25 | 6:25/km |
| 19K | 19.000m | 2:16:02 | 7:10/km | 6:36 | 6:36/km |
| 20K | 20.000m | 2:22:45 | 7:08/km | 6:43 | 6:43/km |
| 21K | 21.000m | 2:29:42 | 7:08/km | 6:57 | 6:57/km |
| 22K | 22.000m | 2:37:45 | 7:10/km | 8:03 | 8:03/km |
| 23K | 23.000m | 2:46:29 | 7:14/km | 8:44 | 8:44/km |
| 23.540m | 2:51:55 | 7:18/km | 5:26 | 10:04/km |
Pace
Average pace for fastest three 23K activities are shown for comparison.
Heart Rate
Minimum: 64 bpm
Average: 133 bpm
Maximum: 159 bpm
Cadence
Elevation / Altitude
Minimum: -5m
Average: 3m
Maximum: 14m