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Training Log Archive: dkonotopetz

In the 30 days ending Apr 30, 2013:

activity # timemileskm+m
  Running20 12:25:00 88.05(8:28) 141.71(5:15) 353
  Snorkeling1 4:30:00
  Hiking1 4:10:14 6.21(40:16) 10.0(25:01) 1500
  Surfing1 4:00:00
  Scuba Diving2 1:38:00
  Total25 26:43:14 94.27 151.71 1853

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Tuesday Apr 30, 2013 #

6 PM

Running 25:51 [3] 5.13 km (5:02 / km) +4m 5:01 / km
shoes: Asics Gel-Nimbus 11 2009

Warm-up, Phetkasem Soi 77/4, Phetkasem 77 Yaek 1, Phetkasem 77 Yaek 4-7, Phetkasem 69 Yaek 6-1, east along the canal, Liap Khlong Phasi Charaoen Fang Nua 8, Phetkasem 77 Yaek 3-18, Phetkasem 77 Yaek 1-16, Phetkasem 77 Yaek 1, Phetkasem 77 Yaek 1, Petkasem Soi 77, Phetkasem Rd., down Phetkasem Soi 77/2 and back.

Monday Apr 29, 2013 #

Running 22:35 [3] 4.32 km (5:14 / km) +12m 5:09 / km
shoes: Asics Gel-Nimbus 11 2009

West on Phetasem Rd. to Phetkasem Soi 81 and then east on Phetkasem Rd. to Big C.

Sunday Apr 28, 2013 #

1 PM

Running 59:15 [2] 10.3 km (5:45 / km) +92m 5:30 / km
shoes: Asics Gel-Speedstar 6 2012

Koh Samet, Thailand. From Had Sai Kaew along the main road to the south end of the island view point and back.

Saturday Apr 27, 2013 #

6 PM

Running 55:13 [2] 10.06 km (5:29 / km) +66m 5:19 / km
shoes: Asics Gel-Speedstar 6 2012

Koh Samet, Thailand.

Friday Apr 26, 2013 #

10 PM

Running 30:20 [2] 5.51 km (5:30 / km) +36m 5:20 / km
shoes: Asics Gel-Speedstar 6 2012

Koh Samet, Thailand.

Thursday Apr 25, 2013 #

6 PM

Running 1:04:44 [3] 12.96 km (5:00 / km) +10m 4:59 / km
shoes: Asics Gel-Speedstar 6 2012

Phetkasem Soi 77/3, Phetkasem Soi 77/4, Phetkasem 77 Yaek 2, Phetkasem 77 Yaek 2-5, Phetkasem 77 Yaek 4-7, Sawatdikan 3, Sawatdikan 1 Soi 1, Thanon Liap Khlong Phasi Charoen Fang Nuea, Inthapat 13, Wat Muang Phetkasem Soi 63 and Phetkasem Rd. 7 days in a row...

Wednesday Apr 24, 2013 #

5 PM

Running warm up/down 25:51 [1] 4.66 km (5:33 / km) +5m 5:31 / km
shoes: Asics Gel-Speedstar 6 2012

Warm-up, Phetkasem Soi 77/4, Phetkasem 77 Yaek 1, Phetkasem 77 Yaek 4-7, Phetkasem 69 Yaek 6-1, east along the canal, Liap Khlong Phasi Charaoen Fang Nua 8, Phetkasem 77 Yaek 3-18, Phetkasem 77 Yaek 1-16, Phetkasem 77 Yaek 1, Phetkasem 77 Yaek 1, Petkasem Soi 77 and Phetkasem Rd. to South-East Asia University.
6 PM

Running intervals 49:56 [4] 10.68 km (4:41 / km) +18m 4:38 / km
shoes: Asics Gel-Speedstar 6 2012

Pyramid intervals at South-East Asia University. 18 laps total. 2:34 fast, 3:11 slow (1 lap - 610 meters each), 5:01 fast, 6:19 slow (2 laps- 1.2 km each.), 7:48 fast, 9:33 slow (3 laps- 1.83 km. each), 4:54 fast, 6:21 slow(2 laps- 1.2 km. each), 2:26 fast, 3:11 slow(1 lap- 610 meters each).

Running warm up/down 1:34 [1] 0.27 km (5:48 / km) +5m 5:19 / km
shoes: Asics Gel-Speedstar 6 2012

Warm-down back.

Tuesday Apr 23, 2013 #

5 PM

Running 44:20 [1] 8.15 km (5:26 / km) +10m 5:24 / km
shoes: Asics Gel-Nimbus 13 2012

Phetkasem Rd., Soi Witthayalai Asia Akhane, west along the canal to Phetkasem Soi 112, east along the canal, Buddamonthon Sai 3 Rd. to Big C and Phetkasem Rd.

Monday Apr 22, 2013 #

7 PM

Running 31:12 [3] 6.02 km (5:11 / km) +10m 5:08 / km
shoes: Asics Gel-Nimbus 13 2012

East on Phetkasem Rd., Phetkasem Soi 69, Phetkasem 67/1 Yeak 12 to the far Big C and Phetkasem Rd.

Sunday Apr 21, 2013 #

5 PM

Running long 1:43:08 [3] 19.48 km (5:18 / km) +29m 5:15 / km
shoes: Asics Gel-Nimbus 13 2012

West on Phetkasem Rd., Phetkasem Soi 81, Thanon Bangbon 5, Thanon Ekkachai, Thanon Bangbon 3, Phetkasem Soi 69 and Phetkasem Rd. It was very hot when I started, maybe too hot. Had to take 5 short walking breaks, 2 because of rabid dogs and 3 to get gels and water down. I took one gel at 7 km. and one at 12 km. Lots of strange looks from locals, as I went out into the sticks. One little girl (maybe 2 or 3) just stood on the sidewalk pointed at me and laughed. Maybe she thought I was crazy to be running in the heat. 38°C/48°C humidex cooling off to 36°C/43°C humidex with a nice 15 km./hr. wind.

Saturday Apr 20, 2013 #

4 PM

Running 8:53 [3] 1.7 km (5:14 / km)
shoes: Nike Air Pagasus 28 2012

From Sala Daeng, Silom Rd. and Thanon Ratchadamri Rd. to Central World.

Route: http://www.gmap-pedometer.com?r=5898538

Friday Apr 19, 2013 #

7 PM

Running 41:56 [3] 8.09 km (5:11 / km) +10m 5:09 / km
shoes: Asics Gel-Nimbus 13 2012

West on Phetkasem Road, south on Phutthamonthon Sai 4 to the u-turn and back. Hit two provinces Bangkok and Samut Sakhon.

Friday Apr 12, 2013 #

Surfing 4:00:00 [3]

My first time surfing in my life! Wow what fun and hard work paddling, getting battered by waves and getting up on the surf board. I was having some difficulty for the first hour of so and then I got some help from a nice Australian lady. It really helped because I could get up on the surf board after that! Legian/Kuta, Bali, Indonesia.
8 AM

Running 15:17 [3] 3.0 km (5:06 / km) +8m 5:02 / km
shoes: Asics Gel-Nimbus 13 2012

Ubud, Bali, Indonesia.

Thursday Apr 11, 2013 #

6 AM

Running 31:34 [1] 5.57 km (5:40 / km) +4m 5:39 / km
shoes: Asics Gel-Nimbus 13 2012

Gili Air, Lombok, Indonesia. One counter-clockwise lap of the island.

Route: http://www.gmap-pedometer.com/?r=5896053
10 AM

Running 7:00 [3] 1.5 km (4:40 / km) +4m 4:36 / km
shoes: Asics Gel-Nimbus 13 2012

Gili Meno, Lombok, Indonesia.

Wednesday Apr 10, 2013 #

7 AM

Running 29:17 [3] 5.68 km (5:09 / km)
shoes: Asics Gel-Nimbus 13 2012

Gili Meno, Lombok, Indonesia. One clockwise lap of the island. Some sandy sections.

Route: http://www.gmap-pedometer.com/?r=5896039
9 AM

Snorkeling 4:30:00 [2]

Snorkling on the west side of Gili Meno, Lombok, Indonesia and swimming to Gili Trawanagan and back to Gili Meno.

Route: http://www.gmap-pedometer.com/?r=5896062

Tuesday Apr 9, 2013 #

7 AM

Running 37:10 [3] 7.33 km (5:04 / km)
shoes: Asics Gel-Nimbus 13 2012

Gili Trawanagan, Lombok, Indonesia. One clockwise lap of the island.

Route: http://www.gmap-pedometer.com/?r=5896020
12 PM

Scuba Diving 57:00 [1]

Shark Point, Lombok, Gili Trawangan, Indonesia. UNfortunately I did not see a shark, but I saw lots of other cool things. Saw 3 painted spiny lobsters, 5 green turtles, Luhl's stingray, 4 pacific lionfish, banded snake eel, bluespotted pufferfish, shaded batfish, titan triggerfish, clown triggerfish, brown marbled grouper, oriential sweetlips and bluefin trevally. Sweet dive with so much coral and life, ended on 10 bars...woops.

Monday Apr 8, 2013 #

3 PM

Scuba Diving 41:00 [1]

Deep Turbo, Lombok, Gili Trawangan, Indonesia. Saw 4 green turtles, bluespotted pufferfish, mray eel, shaded fish (batfish), titan triggerfish, clown triggerfish and bluefin trevally. Wow!

Sunday Apr 7, 2013 #

3 AM

Hiking 4:10:14 [3] 10.0 km (25:01 / km) +1500m 14:18 / km
shoes: Asics Gel-Nimbus 13 2012

Hiking Mount Batur, Bali, Indonesia. My dad and I got picked-up from our hotel in Kuta, Bali, Indonesia and then we were drove to the parking lot for Mount Batur. There we were greeted our guide, a 19 year old dude. We started climbing shortly after 3:00 am. It took us only 1:43:13 to climb to the top of the 1,717 meter volcano. We saw the amazing sunrise, walked around the main creator and then descended the volcano. Total time walking (with some stops) was 4:40:14.
10 PM

Running 16:00 [2] 3.0 km (5:20 / km) +8m 5:16 / km
shoes: Asics Gel-Nimbus 13 2012

Running back to the guesthouse in Kuta, Bali, Indonesia.

Thursday Apr 4, 2013 #

6 AM

Running 43:54 [2] 8.3 km (5:17 / km) +22m 5:13 / km
shoes: Asics Gel-Nimbus 13 2012

Around Springfield Village Resort, Hua Hin, Thailand.

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