Federal Cup 5k - Run5k


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Lakewood, Colorado
United States
70F / 21C
Sunny
 		Total Time = 23m 15s
Overall Rank = 34/145
Age Group = 30-39
Age Group Rank = 10/
Pre-race routine:

Woke up made a smoothie and finished packing for the day.
Event warmup:

Rode my bike to the event 7.7 miles in about 30 minutes. Signed in etc, found the rest of the team, stretched and prepped to run. (About 40 minutes from when I arrived until race time
Run
  • 23m 15s
  • 3.11 miles
  • 07m 29s  min/mile
Comments:

Went out too hard although I hit my target for the first mile. It probably came at too high a price. Wanted to stop and walk on several occassions. I didn't hit my goal, but I did better my best training time by 35-45 seconds.
What would you do differently?:

Prepare better the week leading up. Follow the HR plan for the race
Post race
Warm down:

Layed down!! Stretched a little. Socialized. Then started fueling up for the bike ride.

What limited your ability to perform faster:

Need a better base and wiser training. Maybe more speed work. Couldn't really push myself anymore than I did

Event comments:

Overall a good day and nice environment - especially for a "C" race




Last updated: 2006-05-03 12:00 AM
Running
00:23:15 | 03.11 miles | 07m 29s  min/mile
Age Group: 10/
Overall: 34/145
Performance: Average
7:30 - 7:25 - 7:55 and 23seconds from the last marker in. HR went over 170 in the first 1/2 mile stayed up there and then was 180-185 for the last 2 miles or so
Course: Fairly flat on the Fed Center Grounds. Topo said 100 ft elevation gain in the first mile and back down with a slight rise to the finish.
Keeping cool Average Drinking Not enough
Post race
Weight change: %0
Overall: Below average
Mental exertion [1-5] 4
Physical exertion [1-5] 3
Good race? Ok
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4