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The Cookie Run - Run10k

View Member's Race Log
Ottawa, Ontario
5C / 41F
Total Time = 10h 00m
Overall Rank = 118/137
Age Group = 40-44
Age Group Rank = 16/17
Event warmup:

500m light run from event registration to the start line, light stretching paying particular attention to my lower legs. A few quick pace runs to get HR up.
  • 1h 02m 38s
  • 10 kms
  • 06m 16s  min/km

Great day for a run. Temp was perfect. I made sure that I did not take off too fast at the start and was feel great at the top of the hill. My Garmin was not set up correctly so I was not able to see my pace but I was monitoring my HR fairly closely and taking my effort levels from that. My goal for this race was to complete under 70 minutes but when I climbed the hill for the second time I was feel great and picked the pace up a bit.
What would you do differently?:

Not a lot as my results where better than I had anticipated. Given the focus of my training I was well prepered for this race. I would probably have finished under 1hr if I had added some speed work to my training but this race is outside of my normal season so the type of training I had done to date was focused on endurance and not speed work.
Post race
Warm down:

Light jog back to the school, extra stretch for my hamstrings and calves

What limited your ability to perform faster:

My base. I need to concentrate more on establishing a solid aerobic base

Event comments:

This is a small community race to assist the local Girl Guide organisation in fund raising. The race is very well organised although we did get off to a late start. This is a race that I would do again next year.

Last updated: 2007-10-25 12:00 AM
01:02:38 | 10 kms | 06m 16s  min/km
Age Group: 16/17
Overall: 118/137
Performance: Good
Distance, Pace, Avg HR, Max Hr 1K - 6:38, 158, 166 2K - 6:28, 163, 167 3K - 6:25, 163, 167 4K - 6:03, 163, 167 5K - 6:15, 163, 167 6K - 6:19. 168, 175 7K - 6:01, 167, 171 8K - 5:55, 167, 170 9K - 5:34, 167, 170 10K - 5:42, 169, 172
Course: This a a two lap course around the National Research Centre in Ottawa. The course starts with a small climb for the first 100m and then is fairly level until the 3.5k mark where there is a 100m descent. The course is run on tarmac roads.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4

2007-11-03 5:13 PM

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Subject: The Cookie Run
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