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Heart & Soul 5k - Run5k

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Winston-Salem, North Carolina
United States
WFUBMC Cardiac and Pulmonary Rehabilitation
62F / 17C
Total Time = 21m 15s
Overall Rank = 8/339
Age Group = M30-34
Age Group Rank = 1/6
Pre-race routine:

Get up, eat the usual, drive to the race.
Event warmup:

Did a little over a 1.5 mile slow run.
  • 21m 15s
  • 3.11 miles
  • 06m 50s  min/mile

A new PR for me by a few seconds. I was hoping to get into the 20's on this one but knew that it would be a really tough course to do it on. Almost got it.
What would you do differently?:

Nothing. I had a great race.
Post race
Warm down:

None. Waited around for the awards ceremony (my wife placed 3rd in her age group so we both placed today).

What limited your ability to perform faster: I could definitely spend more time training. Other than that nothing.

Event comments:

Need a clear indication where the bathrooms are.

Last updated: 2010-04-24 12:00 AM
00:21:15 | 03.11 miles | 06m 50s  min/mile
Age Group: 1/6
Overall: 8/339
Performance: Good
Mile 1 - 6:29 Mile 2 - 6:59 Mile 3 - 7:16
Course: Start on WFU track then out through the university to Reynolda Village then back. The first mile of the course is fast with quite a bit of downhill with one long uphill grade. Second mile climbs for a little less than 1/2 mile and then downhill from turn around. Third mile is the opposite of the first with quite a bit uphill and one long downhill grade.
Keeping cool Good Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
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] 4

2010-04-26 6:49 AM

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Colfax, NC
Subject: Heart & Soul 5k
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