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Rapid Rabbit - Run5 Mile

View Member's Race Log

spokane valley, Washington
United States
East Valley High School
40F / 4C
Overcast

Total Time = 38m 15s
Overall Rank = /
Age Group =
Age Group Rank = 0/

Pre-race routine:

Up at 7:00 AM for a 10:00 AM start. Whole bagle with honey and coffee for breakfast. Got to race site about 9:45 for check in.

Event warmup:

After check in took off my warmups and went for a run. Started very easy and ended in upper zone 4, max HR during warm up was 158. Got back with about 5 minutes to go. Just stayed loose and tried to keep HR around 115.

Run

38m 13s
5 miles
07m 38s min/mile

Comments:

Was somewhat surprised with this PR. I put no particular focus on it at all. No speedwork since December and really my legs are a bit weary feeling from IM training.

What would you do differently?:

A bit more control for that first mile.

Post race

Warm down:

Just hung at finish line to catch my breath for a few and wandered around. Was in my truck and on my way home to change and go to work at the CDA home show.

What limited your ability to perform faster:

Speed work and a better race plan other than: gun goes off, Dan runs.

Event comments:

THis is a nice little community run. Some pretty fast folks out there since it is a second seeding qualifier for Bloomsday (takes a 32 minute).

Last updated: 2008-03-10 12:00 AM

Running
00:38:13 \| 05 miles \| 07m 38s min/mile
Age Group:	0/
Overall:	0/
Performance:	Good
Zone 1: 00:11 Zone 2: 00:05 Zone 3: 00:22 Zone 4: 27:08 Zone 5: 10:27 Avg HR for race was 165. 1: 6:59 @ 160 2: 7:50 @ 166 3. 7:52 @ 163 4. 7:53 @ 165 5. 7:39 @ 171 Max HR 176 Obviously went out a touch fast.
Course:	This is a pretty flat and fast loop in the Spokane Valley
Keeping cool	Good	Drinking	Just right

Post race
Weight change:	%
Overall:	Average
Mental exertion [1-5]	3
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?	Yes
Post race activities:	Average
Race evaluation [1-5]	3