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Valley Harvest Marathon - Run10k

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Wolfville, Nova Scotia
14C / 57F
Total Time = 47m 26s
Overall Rank = 66/617
Age Group = M30-39
Age Group Rank = 11/61
Pre-race routine:

Woke up at 5:30 and had just over an hour drive. Picked up my race kit around 7:30. Had two cups of coffee on the drive over. Ate a banana and a whole grain raspberry muffin around 6:00.
Event warmup:

35 mins before race start I did 4 easy laps of the track keeping heard rate under 140. Did a little light stretching. Had a Gatorade prime 15 mins before race start.
  • 47m 26s
  • 10 kms
  • 04m 44s  min/km

Felt good even though I left it all out there. Don't think I could have worked any harder or paced it any better.
What would you do differently?:

Nothing. Paced it great and felt good the whole way. Just on the edge.
Post race
Warm down:

Light jog for a few minutes. Stretching.

What limited your ability to perform faster:

Only having been running again for 4 months.

Event comments:

Will definitely be back next year. Great set up.

Last updated: 2012-08-30 12:00 AM
00:47:26 | 10 kms | 04m 44s  min/km
Age Group: 11/61
Overall: 66/617
Performance: Good
Wanted to go pretty hard to set a PR and go sub 50 min. Ran a first km of 4:30. Heart rate was up around 170 right from the start. Kms 2 and 3 were about a 5 min pace maybe just a little under. HR was high 170s. Kms 4 and 5 I picked up the pace a bit and crossed the halfway point at 27:50. HR was now in the 180s. Tried to maintain good pace over the next 3 Kms, heart rate was mid 180s. Had to run back up a good sized hill at this point. Noticed HR hit 193 near the top. Settled into a nice easy final 2 km pace. HR was high 180s to the finish.
Course: Pretty flat with only one large hill and several other rollers. Felt good on the hills due to recent hill work.
Keeping cool Good Drinking Just right
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] 5

2012-10-08 7:26 AM

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Nova Scotia, Canada
Subject: Valley Harvest Marathon
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