Hellas Winterloop - Run5k


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Utrecht, utrecht
Netherlands
Sunny
 		Total Time = 27m 38s
Overall Rank = /
Age Group =
Age Group Rank = 0/
Pre-race routine:

No good preparation due to Illness. However wanted to enter this race to have a base race time to base new goals on.

For the rest my regular breakfast of yoghurt with cerial and a bottle of water for hydration.

Was fortunate that I normally have a run workout around the same time as the race. So it felt as part of normal routine.
Event warmup:

Ok so Lesson 1:
Show up on time. Just got 400m of warmup run in and 30sec of stretching when to official started counting 5,4,3.....
Run
  • 27m 38s
  • 5 kms
  • 05m 32s  min/km
Comments:

Very happy with the result considiring:
- It was my first race
- During a 4.8K training 2 weeks before I did 27'30
- It is a PR
- I was Ill in the week to the race
- I had fun and learned quite a bit

So things I learned:
- Show earlier. registrating 5 min before the start led to a very poor warm up
- Don't get caught up by the atmosphere of a race. I felt I started way to fast which but my heartrate into red way to fast.
- I can run at max heartrate for a decent amount of time
What would you do differently?:

Show up earlier
Pace myself better
Post race
Warm down:

Quite poor as I needed to get back quickly. So not much more than an walk around the trak and some stretching of the calfs.

What limited your ability to perform faster:

- Illness in the week to the race
- body weight
- poor warm up


Event comments:

Fun local race with friendly atmosphere




Last updated: 2011-02-20 12:00 AM
Running
00:27:38 | 05 kms | 05m 32s  min/km
Age Group: 0/
Overall: 0/
Performance: Good
1KM: 5'06'', Av heartrate: 153bpm 2KM: 5'27'', Av heartrate: 163bpm 3KM: 5'28'', Av heartrate: 166bpm 4KM: 5'49'', Av heartrate: 170bpm 5KM: 5'48'', Av heartrate: 171bpm Total: 5'32'', Av heartrate: 165bpm
Course: A flat out and back course on good pavement with low traffic. Final 100m to Finish over grass.
Keeping cool Average Drinking
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 5
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities:
Race evaluation [1-5] 4