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Training Log: dkonotopetz

In the last 7 days:

activity # timemileskm+m
  Running2 50:33 7.02(7:12) 11.3(4:28) 4
  Stationary Bike1 20:00 2.63(7:37) 4.23(4:44)
  Strength1 17:00
  Total3 1:27:33 9.65 15.53 4
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Monday May 29 #

6 PM

Stationary Bike 20:00 [1] 4.23 km (4:44 / km)

Level 3.

Strength 17:00 [2]

Sunday May 28 #

5 AM

Running warm up/down 7:00 [2] 1.3 km (5:23 / km)

Warm-up.
6 AM

Running race 43:33 [5] 10.0 km (4:21 / km) +4m 4:21 / km
shoes: Nike Zoom Elite 8 2015

Another hot early morning in the big mango. +26 degrees and 100% humidity at 5:30 am. making it feel like +40 degrees. I made my way to starting block A and moved near the front of the pack. The horn went off and the mass of runners moved quickly off the start line. There was some pushing at the beginning and I almost fell. I settled into a comfortable pace and I hit the 4 km. mark in 16:34 and 5 km. in 20:17. At the 4 km. mark I experienced a minor stitch on my left side, but it quickly went away. From around the 8-9 km. marks I experienced some chest and nose discomfort potentially from running next to idling traffic resulting in pollution. I picked up the pace and tried to finish strong. I passed 2 people in the final 200 meters and finished 67th/ 2780 in the 30-39 age group and 175th/9,509 overall. I felt much stronger than last weekend and I didn't have any problems with my right calf. This was the best organized 10 km. race that I have run in Thailand. From the expo to the long well stocked water stations to the finish line organization at the National Stadium. It was excellent!

Route: http://www.gmap-pedometer.com/?r=7081394
Results: http://my5.raceresult.com/75282/?lang=en#0_48D845

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