2023-04-17T06:11:06Z https://yabu.me chompk https://yabu.me/npub1ahzssp8t6fpy2u6hwnc9z3lt969z5esjq2df0dsy5pm7a4pk779q08mct2 https://nostr.build/i/nostr.build_183fa20ff4dc7f24004cd20abcb94d7bcd9b42f5a226efac2b68ea70d6a3b852.jpeg https://nostr.build/i/nostr.build_183fa20ff4dc7f24004cd20abcb94d7bcd9b42f5a226efac2b68ea70d6a3b852.jpeg https://yabu.me/nevent1qqsdhwsug6hquqplhm5udendaqxcfecwm2nwew43zuezgtjnucmxc6czyrku2zqya0fyy3tn2a60q528avhg52nxzgpf49akqjs80mk5xmmc5k696p9 21/05/2023<br/>Race day: 10 mile @1:13:57<br/>- finish strong<br/>- kt tape and shin sock help me relieve pain <br/>- first time aerobic overreaching 5.0<br/>- felt good to practice catching water, can out run many people with good water catch<br/>- good running economy management<br/>- very good race experience! 2023-05-21T07:55:07Z https://yabu.me/nevent1qqsgx907z6ywpzmqgvecmndew22hr0drtkgj99jwhxs44c75mamscngzyrku2zqya0fyy3tn2a60q528avhg52nxzgpf49akqjs80mk5xmmc5adgh8v 20/05/2023<br/>Another rest day, prepare for race<br/>- sleep at 17:00<br/>- not a quality sleep, but it’s good enough<br/>- slight pain on ship, hope for the best on race day 2023-05-21T07:53:27Z https://yabu.me/nevent1qqspux45pkrslufnflrcw2w3t6g6ahzqzsddudy9tdnqkjkag98m2gqzyrku2zqya0fyy3tn2a60q528avhg52nxzgpf49akqjs80mk5xmmc5v6yf03 18-19/05/2023<br/>Rest day<br/>- no foam rolling so it’s quite painful on my shin sprint and front shin<br/>- hope I can maintain my performance before the race day 2023-05-19T09:53:52Z https://yabu.me/nevent1qqsp54kakxnqzdl52tg2hfj926d4sxfmv26mmjd0s7k9f5q4k8cp6zqzyrku2zqya0fyy3tn2a60q528avhg52nxzgpf49akqjs80mk5xmmc5vpdkm6 17/05/2023<br/>Easy 10k<br/>- try 600m sprint for 3:20, finish strong, feels like can do better<br/>- low hr run at avg 138 -&gt; looking good!<br/>- still got slight pain on shin sprint 2023-05-17T00:49:41Z https://yabu.me/nevent1qqs2hselgcxhk76gl7pwvw29aza2u9ldekuuw0dzas3hq23px22ce4szyrku2zqya0fyy3tn2a60q528avhg52nxzgpf49akqjs80mk5xmmc5zm27v0 16/05/2023<br/>Long run continuous 16.09K (10 mile)<br/>- still pain on shin sprint on early stage<br/>- avg 5:15 pace but finish strong<br/>- can felt myself building up aerobic base strongly<br/>- HR looking good<br/>- confidence on 1:20 hour time at race 2023-05-17T00:48:27Z https://yabu.me/nevent1qqs09wkc0uscdaem9hgx8xr4nrhucrwlu6hym8xpm6v7x0957z6j28szyrku2zqya0fyy3tn2a60q528avhg52nxzgpf49akqjs80mk5xmmc5pmdsty 14-15/05/2023<br/>Rest &amp; recovery<br/>- buy foam roll<br/>- stretch focus on inner shin<br/>- feeling better 2023-05-17T00:45:16Z https://yabu.me/nevent1qqsqer768akchhzmuavy27pfnmy4vnx02e0xkht4h45s964k4yhjzcqzyrku2zqya0fyy3tn2a60q528avhg52nxzgpf49akqjs80mk5xmmc5fvdyxl 13/05/2023<br/>*long run 15k*<br/>W/ Kok<br/>- easy run<br/>- 500m sprint @3:55<br/>- 1k sprint @3:40<br/>- start with slight pain on right shin sprint<br/>- getting better as run goes 2023-05-13T10:33:08Z https://yabu.me/nevent1qqsqcagtuk3sca3ljw64nt97ml0fp2cw6sv47c7gzk867knmc8lk93qzyrku2zqya0fyy3tn2a60q528avhg52nxzgpf49akqjs80mk5xmmc5p54aaq 12/05/2023<br/>Rest day<br/>- hackathon-like week wtf 2023-05-13T10:31:05Z https://yabu.me/nevent1qqsyqtcc6uh8t7ke0cssepsxznzcp5pkqw5t8yd6nz5ms8s5snxg5vqzyrku2zqya0fyy3tn2a60q528avhg52nxzgpf49akqjs80mk5xmmc5dkvsku 11/05/2023<br/>*rest day*<br/>- work work work 2023-05-13T10:30:45Z https://yabu.me/nevent1qqstmlcp8zdnlltaxxf36suffns4cyrmn7qg6kqfqwll2029r98fdvczyrku2zqya0fyy3tn2a60q528avhg52nxzgpf49akqjs80mk5xmmc54pflwv 10/05/2023<br/>Long run 16k<br/>- easy pace ~6:10 avg<br/>- last km sprint 3:30<br/>- pain on right leg chin<br/>- finish strong! 2023-05-10T02:57:19Z https://yabu.me/nevent1qqspmzey70028mvgastlg0usz3xem4qghnes9q7z2dhjupzk4vhgglgzyrku2zqya0fyy3tn2a60q528avhg52nxzgpf49akqjs80mk5xmmc56du6mv 09/08/2023<br/>Tempo 10k elevation run<br/>- strong at pace 4:45<br/>- feels like I can do more, finished strong<br/>- can felt my aerobic base building<br/>- slight pain on right legs -&gt; gotta start eating whey protein for better recovery<br/>- elevation is now not that much painful to me<br/>- getting early run is super comfy 2023-05-09T01:21:10Z https://yabu.me/nevent1qqsxezj2c5k4sja8vktfthtuq00dhmu5gxxdvd3pjn77gtusp3389sczyrku2zqya0fyy3tn2a60q528avhg52nxzgpf49akqjs80mk5xmmc55tv4ne 08/05/2023<br/>Rest day<br/>- work work work 2023-05-08T02:23:45Z https://yabu.me/nevent1qqs9sfnphyje6ejl0wc2u989sr8g4vrazuzgaewxcypu2zuex23zsvqzyrku2zqya0fyy3tn2a60q528avhg52nxzgpf49akqjs80mk5xmmc5ahwul9 07/05/2023<br/>Rest day<br/>- sleep, work, repeat 2023-05-07T11:38:47Z https://yabu.me/nevent1qqs8p2xarzntknf7pz3e4hx8h3wyjvruf4vasvep8clgrp5dq9k2daczyrku2zqya0fyy3tn2a60q528avhg52nxzgpf49akqjs80mk5xmmc5v9h7jg 06/05/2023<br/>Long Run 15K<br/>- pace avg 5:05<br/>- start fast, but positive split<br/>- super hot, but windy<br/>- quite exhaustive but think i can progress further<br/>- slight pain on right leg<br/>- lychee + guava after run is the best 2023-05-06T03:03:17Z https://yabu.me/nevent1qqswnasarxadw4yyh3spc6dchxtahx3yf0kddja5n7qlhg6f52xjt0czyrku2zqya0fyy3tn2a60q528avhg52nxzgpf49akqjs80mk5xmmc5qm9ge2 05/05/2023<br/>Rest day<br/>- good sleep, no struggle during early sleep<br/>- short splint around 1k (pace 5) on a BKK foot walk<br/>- 1k walk otw back<br/>- small pain on quad, but could be fine tmr 2023-05-05T14:20:11Z https://yabu.me/nevent1qqsgtvyw78az8kpy2nadqf07ztwq4kavl3d53296fsecan8raq0pdtczyrku2zqya0fyy3tn2a60q528avhg52nxzgpf49akqjs80mk5xmmc5fjrxxl 04/05/2023<br/>Rest day<br/>- having a bad sleep, struggle getting well-sleep<br/>- muscle pain getting better 2023-05-04T05:21:59Z https://yabu.me/nevent1qqsq8zlzu8aakeh3stjgwkzcqwlwd84qn0n97c2m2r88wdqhgc5kjpszyrku2zqya0fyy3tn2a60q528avhg52nxzgpf49akqjs80mk5xmmc5d388g3 03/05/2023<br/>**easy 10k**<br/>- continuous 10k<br/>- low HR ~130 on first 4K at pace 6:30-7:00<br/>- faster at around 5:30 w/ ~155 HR for 6K<br/>- quad pain getting better<br/>- have a talk w/ p’wang abt training plan<br/>- thanks p’wang for the ride + p’wang’s mon for the water 2023-05-03T05:00:39Z https://yabu.me/nevent1qqs08r6mmkgy2m8axz9l8d5t4c6ht2p3qpr5ggf8pdm4ktsncy0aaxgzyrku2zqya0fyy3tn2a60q528avhg52nxzgpf49akqjs80mk5xmmc5pmvy9e 02/03/2023<br/>**Elevation run**<br/>- Tempo 10k continuous<br/>- 49 minutes, avg 4:50 pace<br/>- Total elevation gain 129m<br/>My legs getting more heavy when running up hills<br/>Harder to maintain my running form<br/>Feels like I can go faster but incline just always killing me<br/>Cadence improving at around 170<br/>Ground contact time increased when I try to focus on pacing<br/>Gotta adapt more to incline running<br/><br/>Tomorrow is my easy run day for recovering exhaustion from running inclined 2023-05-02T04:38:40Z https://yabu.me/nevent1qqstpslrtaz9j94s8ahnvqnyyvnrsc33w3an5khpwx3f0eh7wn2gdpczyrku2zqya0fyy3tn2a60q528avhg52nxzgpf49akqjs80mk5xmmc5pxwzcl Thinking what memos should i post here, maybe my running diary 2023-04-30T15:56:04Z https://yabu.me/nevent1qqsgus7wp8ky240eakcpqkrvuh8d2rx70g3dcrlhu5jmxvr92ltme9czyrku2zqya0fyy3tn2a60q528avhg52nxzgpf49akqjs80mk5xmmc5s0jhcg Haven’t been using this for a very long time 2023-04-30T15:55:47Z