Women's Run - Run5k


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Kelowna, British Columbia
Canada
15F / -9C
Sunny
 		Total Time = 08m
Overall Rank = 18/143
Age Group = 45-49
Age Group Rank = 3/20
Pre-race routine:

Up at 6am, ate yogurt, banana, and oatmeal. No coffee, water only. Left the house at 7:10, registered, ate 1 shot block and drank from water. Bathroom.
Event warmup:

aerobic warmup lead by group.
Run
  • 26m 26s
  • 5 kms
  • 05m 17s  min/km
Comments:

Wasn't sure if I'd go out hard but my legs felt good so I went for it.
What would you do differently?:

Start even nearer the front so I don't have to weave past people. Take my fuel belt to carry water so I don't have to stop and walk to drink. Wear sleeveless shirt if it's 15 or over.
Post race
Warm down:

walked a lot, stretched a lot. Ate some watermelon and 5 shot blocks. Drank a bottle of water.

What limited your ability to perform faster:

Need to start doing speedwork.

Event comments:

I'll do this again.

Update: Qudas pretty sore the next day.




Last updated: 2008-02-29 12:00 AM
Running
00:26:26 | 05 kms | 05m 17s  min/km
Age Group: 3/20
Overall: 18/143
Performance: Good
km1 - 5:22 (1% grade) km2 - 5:41 (1% grade) km3 - 5:10 (-1%) km4 - 5:10 (-1%) km5 - 5:13 flattish Avg HR - 171 bpm Max HR - 185 bpm Avg speed - 11.2 kmh.
Course: mostly flat - slight uphill grade for first 2km. (1%?)
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5