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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
  • 38m 13s
  • 5 miles
  • 07m 38s  min/mile
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
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: Average
Race evaluation [1-5] 5

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2015-04-20 1:16 AM

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