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Pooja won gold for India in Asia Athletics high jump 23 years after Bobby Aloysius.
The two star athletes cleared modest lengths to finish on the podium in Gumi, South Korea.
Avinash Sable had took silver in the event in the 2019 edition of Asian Athletics Championships.
The Indian quartet of Rupal Chaudhary, Santhosh Kumar, Vishal TK and Subha Venkatesan clocked 3:18.12 to take gold.
Asian Games and Commonwealth Games silver medallist was injured during training.
Abha also equalled the women's shot put national record.
The Indian mixed 4x400m relay quartet clinched the gold with a time of 3 minute and 14.70 seconds while Sarvesh Anil Kushare and Swapna Barman added a silver each in men's high jump and heptathlon respectively.
Shaili Singh won the silver in women’s long jump with a best effort of 6.54m.
Quartermiler Aishwarya Mishra (53.07 seconds) and Tajaswin Shankar were the other medal winning Indians on the day, with a bronze in women's 400m final and gruelling men's decathlon.
Pal clocked 29:33.26 to finish behind runners from Japan and Kazakhstan.
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