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Rapid Rabbit - Run5 Mile

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spokane valley, Washington
United States
East Valley High School
40F / 4C
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.
  • 38m 13s
  • 5 miles
  • 07m 38s  min/mile

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
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
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

2008-03-15 8:08 PM

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Subject: Rapid Rabbit

2008-03-16 11:00 AM
in reply to: #1274042

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Bellingham, Washington
Subject: RE: Rapid Rabbit
Nice PR, should tell you that you are on pace with IMCDA training. 
2008-03-17 6:57 AM
in reply to: #1274042

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Coeur D'alene, ID
Subject: RE: Rapid Rabbit
Sweet race Dan!  Congrats on the PR!  Looks like you're training is really working, huh?  Nice.
2008-03-17 8:39 AM
in reply to: #1274042

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Virginia Beach, VA
Subject: RE: Rapid Rabbit
Great race! Congrats on your PR!
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