chompk

AI nerd, interop geeks

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Last Notes

2023-05-21 07:55:07

21/05/2023
Race day: 10 mile @1:13:57
- finish strong
- kt tape and shin sock help me relieve pain
- first time aerobic overreaching 5.0
- felt good to practice catching water, can out run many people with good water catch
- good running economy management
- very good race experience!

2023-05-21 07:53:27

20/05/2023
Another rest day, prepare for race
- sleep at 17:00
- not a quality sleep, but it’s good enough
- slight pain on ship, hope for the best on race day

2023-05-19 09:53:52

18-19/05/2023
Rest day
- no foam rolling so it’s quite painful on my shin sprint and front shin
- hope I can maintain my performance before the race day

2023-05-17 00:49:41

17/05/2023
Easy 10k
- try 600m sprint for 3:20, finish strong, feels like can do better
- low hr run at avg 138 -> looking good!
- still got slight pain on shin sprint

2023-05-17 00:48:27

16/05/2023
Long run continuous 16.09K (10 mile)
- still pain on shin sprint on early stage
- avg 5:15 pace but finish strong
- can felt myself building up aerobic base strongly
- HR looking good
- confidence on 1:20 hour time at race

2023-05-17 00:45:16

14-15/05/2023
Rest & recovery
- buy foam roll
- stretch focus on inner shin
- feeling better

2023-05-13 10:33:08

13/05/2023
*long run 15k*
W/ Kok
- easy run
- 500m sprint @3:55
- 1k sprint @3:40
- start with slight pain on right shin sprint
- getting better as run goes

2023-05-13 10:31:05

12/05/2023
Rest day
- hackathon-like week wtf

2023-05-13 10:30:45

11/05/2023
*rest day*
- work work work

2023-05-10 02:57:19

10/05/2023
Long run 16k
- easy pace ~6:10 avg
- last km sprint 3:30
- pain on right leg chin
- finish strong!

2023-05-09 01:21:10

09/08/2023
Tempo 10k elevation run
- strong at pace 4:45
- feels like I can do more, finished strong
- can felt my aerobic base building
- slight pain on right legs -> gotta start eating whey protein for better recovery
- elevation is now not that much painful to me
- getting early run is super comfy

2023-05-08 02:23:45

08/05/2023
Rest day
- work work work

2023-05-07 11:38:47

07/05/2023
Rest day
- sleep, work, repeat

2023-05-06 03:03:17

06/05/2023
Long Run 15K
- pace avg 5:05
- start fast, but positive split
- super hot, but windy
- quite exhaustive but think i can progress further
- slight pain on right leg
- lychee + guava after run is the best

2023-05-05 14:20:11

05/05/2023
Rest day
- good sleep, no struggle during early sleep
- short splint around 1k (pace 5) on a BKK foot walk
- 1k walk otw back
- small pain on quad, but could be fine tmr

2023-05-04 05:21:59

04/05/2023
Rest day
- having a bad sleep, struggle getting well-sleep
- muscle pain getting better

2023-05-03 05:00:39

03/05/2023
**easy 10k**
- continuous 10k
- low HR ~130 on first 4K at pace 6:30-7:00
- faster at around 5:30 w/ ~155 HR for 6K
- quad pain getting better
- have a talk w/ p’wang abt training plan
- thanks p’wang for the ride + p’wang’s mon for the water

2023-05-02 04:38:40

02/03/2023
**Elevation run**
- Tempo 10k continuous
- 49 minutes, avg 4:50 pace
- Total elevation gain 129m
My legs getting more heavy when running up hills
Harder to maintain my running form
Feels like I can go faster but incline just always killing me
Cadence improving at around 170
Ground contact time increased when I try to focus on pacing
Gotta adapt more to incline running
Tomorrow is my easy run day for recovering exhaustion from running inclined

2023-04-30 15:56:04

Thinking what memos should i post here, maybe my running diary

2023-04-30 15:55:47

Haven’t been using this for a very long time

2023-02-12 09:58:07

gm y’all