Run > Race

Hot Chocolate 15km Race, National Harbor, Washington DC.

Tough race - surprisingly hilly. Lea, John Slater, Andy Wardle and Martin Peters ran it too. In general a pretty well organised race. Good amount of rest stops, packet pick up and post race was run very well. The race was meant to start at 8am, although we did not actually get going until about 8.50, due to issues with participant shuttle bus drop off location affecting the course, plus the race finished on a 5km course, which started first, therefore the 15km race was delayed until the 5km course finished. The wait would be so bad, but it was very cold - about 34F at 8am!

I started in coral A (near front) with John & Lea. It was a fast start - down hill for two miles, before coming back uphill, followed by a long steepish downhill, followed bu a longish uphill. It was uphill to the finish!

The variation in elevation accounts for the up and down split times.

Ankle was ok, I put on KT tape for the race. Left calf was not to bad; did feel it during the race, but more afterwards.Wore Helly Hansen top with Cow Town half shirt over. 'X' Lycra shorts and Ron Hill over shorts, plus calf socks. Wore the Mizuno heat gloves. Had two gels, one at about 3.5 miles, and one at about 8 miles.

Everyone beat their goals, Slats came in at 1hr 3, Andy and Lea at about 1hr 11 and Martin at 1hr 19.l
Split Summary

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1) - 1m - 5:59(5:59/m) - 186bpm avge - 214bpm max - 7cal

2) - 1m - 6:11(6:11/m) - 203bpm avge - 254bpm max - 7cal

3) - 1m - 6:25(6:25/m) - 176bpm avge - 192bpm max - 8cal

4) - 1m - 6:59(6:59/m) - 183bpm avge - 198bpm max - 9cal

5) - 1m - 7:13(7:13/m) - 175bpm avge - 200bpm max - 9cal

6) - 1m - 6:05(6:05/m) - 167bpm avge - 180bpm max - 66cal

7) - 1m - 7:38(7:38/m) - 168bpm avge - 192bpm max - 80cal

8) - 1m - 6:41(6:41/m) - 165bpm avge - 177bpm max - 99cal

9) - 1m - 7:14(7:14/m) - 204bpm avge - 233bpm max - 113cal

10) - 0.15m - 1:03(7:10/m) - 230bpm avge - 239bpm max - 16cal

Heart Rate Zone Summary

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HR Zone: undefined: 100%

Pace Zone Summary

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Pace Zone: 5:00-5:19/mile: 1.3%

Pace Zone: 5:20-5:39/mile: 5.8%

Pace Zone: 5:40-5:59/mile: 10.3%

Pace Zone: 6:00-6:19/mile: 16.1%

Pace Zone: 6:20-6:39/mile: 15.5%

Pace Zone: 6:40-6:59/mile: 14.4%

Pace Zone: 7:00-7:19/mile: 12.6%

Pace Zone: 7:20-7:39/mile: 9.5%

Pace Zone: 7:40-7:59/mile: 5.3%

Pace Zone: 8:00-8:19/mile: 3.6%

Pace Zone: 8:20-8:39/mile: 1.1%