Rob Kaper's Lansingerland Run 2023

Lansingerland Run 30K

Doel: onder de 3:10, heel misschien onder de 3:05. Het werd 3:08:06, maar het horloge telde dan ook 30,45km. Na de 20 wat ingezakt, laatste vijf wel kunnen herpakken, redelijk vlak. Iets sneller dan vorig jaar. Redelijk tevreden, marathon over 8 weekies. 😱

Details

Distance		30K 30.000m
Historic Effort		Former 5th Best!
Distance Recorded (GPS)		30.460m
BIB		2181
Time (Chip)		3:08:06
Time (Gun)		3:09:54
Time (Watch)		3:08:10
Pace		6:16/km
Shoe		Saucony Endorpin Pro 2
Rank	478 of 547	87% |
Official result		athlinks.com
Strava		8587493511

Weather

		Start		Finish
Description			Light rain		Scattered clouds
Temperature		8.9 ℃		8.1 ℃
Feels like		6.1 ℃		5.2 ℃
Wind			W 5.1 km/h		W 5.0 km/h
Humidity		90%		90%
Pressure		1024 hPa		1025 hPa
Dew point		7.3 ℃		6.5 ℃
Cloudiness		100%		40%

Route

Cities, Municipalities & Boroughs Visited

Lansingerland

• Gouden Hart
• Gouden Harp
• Berkel en Rodenrijs
• Gouden Podium
• Gouden Singel

Pijnacker-Nootdorp

• Pijnacker
• Tolhek
• Keijzershof
• Delfgauw

Other Lansingerland Run Appearances

Date	Event City	Distance	Time
18 Feb 2024	Lansingerland Run 2024 Lansingerland NL	30K 30.000m	3:14:13
20 Mar 2022	Lansingerland Run 2022 Lansingerland NL	30K 30.000m	3:08:44

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:55		5:55/km		448 of 851
1 Mile 1.610m		9:37		5:58/km		458 of 846
Deci Marathon 4.200m		25:52		6:10/km		517 of 831
5K 5.000m		30:53		6:11/km		504 of 804
5 Mile 8.050m		49:52		6:12/km		339 of 576
10K 10.000m		1:02:00		6:12/km		273 of 480
Quarter Marathon 10.550m		1:05:26		6:12/km		187 of 366
15K 15.000m		1:33:15		6:13/km		120 of 239
10 Mile 16.100m		1:40:06		6:13/km		95 of 195
20K 20.000m		2:04:40		6:14/km		78 of 141
Half Marathon 21.100m		2:11:57		6:15/km		76 of 138
15 Mile 24.150m		2:31:40		6:17/km		22 of 49
25K 25.000m		2:37:12		6:17/km		21 of 48
30K 30.000m		3:08:06		6:16/km	8 of 16	13 of 29

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:55	5:55/km	5:55	5:55/km
2K	2.000m	12:04	6:02/km	6:09	6:09/km
3K	3.000m	18:20	6:07/km	6:16	6:16/km
4K	4.000m	24:34	6:09/km	6:14	6:14/km
5K	5.000m	30:53	6:11/km	6:19	6:19/km
6K	6.000m	37:08	6:11/km	6:15	6:15/km
7K	7.000m	43:25	6:12/km	6:17	6:17/km
8K	8.000m	49:33	6:12/km	6:08	6:08/km
9K	9.000m	55:47	6:12/km	6:14	6:14/km
10K	10.000m	1:02:00	6:12/km	6:13	6:13/km
11K	11.000m	1:08:11	6:12/km	6:11	6:11/km
12K	12.000m	1:14:40	6:13/km	6:29	6:29/km
13K	13.000m	1:20:45	6:13/km	6:05	6:05/km
14K	14.000m	1:27:01	6:13/km	6:16	6:16/km
15K	15.000m	1:33:15	6:13/km	6:14	6:14/km
16K	16.000m	1:39:30	6:13/km	6:15	6:15/km
17K	17.000m	1:45:43	6:13/km	6:13	6:13/km
18K	18.000m	1:52:01	6:13/km	6:18	6:18/km
19K	19.000m	1:58:18	6:14/km	6:17	6:17/km
20K	20.000m	2:04:40	6:14/km	6:22	6:22/km
21K	21.000m	2:11:18	6:15/km	6:38	6:38/km
22K	22.000m	2:17:37	6:15/km	6:19	6:19/km
23K	23.000m	2:24:15	6:16/km	6:38	6:38/km
24K	24.000m	2:30:41	6:17/km	6:26	6:26/km
25K	25.000m	2:37:12	6:17/km	6:31	6:31/km
26K	26.000m	2:44:00	6:18/km	6:48	6:48/km
27K	27.000m	2:50:08	6:18/km	6:08	6:08/km
28K	28.000m	2:56:13	6:18/km	6:05	6:05/km
29K	29.000m	3:02:22	6:17/km	6:09	6:09/km
30K	30.000m	3:08:10	6:16/km	5:48	5:48/km

Distances are adjusted by factor 0,985 to match recorded distance (30.460m) with event distance (30.000m).

Pace

Average pace for fastest three 30K activities are shown for comparison.

Heart Rate

Minimum: 66 bpm

Average: 157 bpm

Maximum: 180 bpm

Cadence

Elevation / Altitude

Minimum: -11m

Average: -6m

Maximum: 1m