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HAP Lemay 10K - Run10k

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Maxwell AFB, Alabama
United States
Air Command and Staff College
38F / 3C
Total Time = 49m 56s
Overall Rank = 43/109
Age Group = Over 40
Age Group Rank = 5/26
Pre-race routine:

Had a couple cups of coffee and a bowl of steel cut oatmeal with peanut butter and clover honey for breakfast!
Event warmup:

Light stretching
  • 49m 56s
  • 10 kms
  • 04m 59s  min/km

Started off faster than I planned but felt REALLY comfortable so went with it! Was able to negative split the miles except for one that was uphill and dead into the wind.
What would you do differently?:

Run faster!
Post race
Warm down:

Slow jog then fast walk. Had a banana and some EnduroxR4 on the ride home!

What limited your ability to perform faster:

The will to run faster!

Event comments:

Very happy with my first attempt at racing this distance!

Last updated: 2011-02-01 12:00 AM
00:49:56 | 10 kms | 04m 59s  min/km
Age Group: 5/26
Overall: 43/109
Performance: Good
Split Time Distance Avg Pace 1 00:08:21 1.00 08:21 2 00:08:30 1.00 08:30 3 00:08:19 1.00 08:19 4 00:08:11 1.00 08:11 5 00:07:54 1.00 07:54 6 00:07:47 1.00 07:47 7 00:00:51 0.12 06:54 Summary 00:49:56 6.12 08:09 HR Data Avg HR: 153 bpm Max HR: 188 bpm * False spike in middle of run
Course: On Maxwell AFB
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
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

2011-02-07 8:29 AM

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Prattville, AL
Subject: HAP Lemay 10K
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