St James 5 miler - Run5 Mile

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St James , New York
United States
St James fire dept
70F / 21C
Sunny

Total Time = 38m 13s
Overall Rank = 23/200
Age Group = 40-44
Age Group Rank = 4/14

Pre-race routine:

Worked 12hr at hospital right before race. Drank a pot of coffee and went to start line

Event warmup:

Ran 1/2 mile doing pick ups

Run

Comments:

Tough beautiful course

What would you do differently?:

Getting ready for lake placid. Trying to do races with challenging hills

Post race

Warm down:

Firefighters sponsored. Beer and more beer

What limited your ability to perform faster:

I think I did well at my first attempt at this course but I should have done a recon.

Event comments:

Great fun challenging race. Will do again

Last updated: 2015-04-20 12:00 AM

Running
00:38:13 \| 05 miles \| 07m 38s min/mile
Age Group:	4/14
Overall:	23/200
Performance:	Good
Distance 5.00 mi Distance Calories 665 C Calories Heart Rate bpm % of Max Zones 180 bpm Avg HR 189 bpm Max HR 4.0 Training Effect Timing Pace Speed 38:13 Time 38:13 Moving Time 38:13 Elapsed Time 7:39 min/mi Avg Pace 7:39 min/mi Avg Moving Pace 4:47 min/mi Best Pace Elevation 404 ft Elev Gain 377 ft Elev Loss -15 ft Min Elev 180 ft Max Elev Running Dynamics 184 spm Avg Cadence 224 spm Max Cadence 7.0 cm Avg Vertical Oscillation 242 ms Avg Ground Contact Time 1.12 m Avg Stride Length
Course:	Hills, hills and one monster 7-10% grade hill that was over a mile long.
Keeping cool	Good	Drinking	Not enough