MultiSportPH_February

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BIKE

TRA INING PR O G R A M

BIKE PROGRAM FOR SUBIT (PART ONE OF TWO) BY COACH VINNY TONGSON All workouts should start with at least 10-15 minutes of warm-up at about a cadence of 80rpm and end with a cool down of easy spinning for at least 10 minutes. Dynamic stretching/warm-up before riding your bike is recommended.

WEEK 1 AND 2 session 1(technique day): Focus on form and high cadence(at least 90 rpm). Duration: 1-1.5 hrs. Heart rate should not exceed 85 percent of maximum heart rate.

session 2: Done on a hilly course but still focus on high cadence(at least 90 rpm). Heart rate is about 80-85 percent.

session 3: Endurance ride with high cadence. Heart rate should not exceed 80 percent of maximum heart rate.

Duration: 2 hrs. (1st week); 2.5 hrs (2nd week)

Duration: 2.5 hours. (1st week); 3 hrs (2nd week)

RUN

TRAINING PR O G R A M

EVENTS 3RD QUEZON CITY INTERNATIONAL MARATHON About 15,000 runners pounded the roads of Quezon City in the third annual Quezon City International Marathon held in Quezon City last December 4, 2011. The runners passed through challenging and picturesque routes that included Commonwealth Avenue, University of the Philippines, and La Mesa Water Dam and Eco Park. The race included 5K, 10K, 21K, and 42K categories. Here are the results:

12.4.2011

EVENTS

42K RANK

BIB

NAME

CHIP TIME

1

999

Cosmers Kimbei

2

104

Alex Melly

02:29:31

3

413

John Kiprop

02:33:02

02:29:27

21K RANK

BIB

NAME

CHIP TIME

1

2588

Samson Tuwei

01:11:54

2

3040

James Mibei

01:14:30

3

3033

Alquin Bolivar

01:15:15

NAME

CHIP TIME

10K RANK

BIB

1

6415

Philip Ronoh

00:34:07

2

7486

Bernardo Desamito Jr.

00:35:30

3

5104

Genovevo Azarcon Jr.

00:37:37

BIB

NAME

CHIP TIME

00:16:11

5K

RUN WORKOUTS FOR SUBIT

RANK

1

12337

Roger Denolo

2

13146

Kimbert Sarmiento

00:16:12

BY COACH ALVIN ALINDOGAN

3

10029

Nelson Eligiran

00:16:27

1ST WEEK

1st workout: Easy 5k to sweat it out 2nd workout: Add only 20% to previous run, 6-7K 3rd workout: 7-8K on weekends. Wear training shoes thick enough to protect your legs and feet. If you are doing a swim and bike, 3 times a week of running is good enough to overcome pressure.

2ND WEEK

1st workout: Easy 5K run and a speed work of 8x200m with rest intervals of 40 seconds every set. If your fastest split is 45 seconds, maintain speed to 50-52 seconds/set. 2nd workout: Consistent 10K run, smooth and slightly leaning forward motion. 3rd workout: Run 4K medium speed, slow down for another 1K, get ready for another fast 4K, cool down for next 1K, then run another 3K just half your maximum strength (50%)

3RD WEEK

1st workout: Warm-up 4K run, rest 2 minutes ready for a 10x200m speed work. Do a negative sprint run. Start fast but controlled strength to finish or sprint negative splits. 2nd workout: Run a smooth but enduring 12K. 3rd workout: Make your weekend run a cross-country run. Select a trail and hilly rolling place to toughen your run. 7-10K is a must.

4TH WEEK

If you’re just starting to train for SUBIT and you’ll be racing a standard distance (1.5k swim, 40k bike, 10k run) or a shorter one, start an easy work out as:

1st workout: Tempo run. Divide your 10-12K run into a smooth 3K, then another faster 4K, walk for a minute, then do a fast 3K then run fastest at the last 2K to complete your day’s workout. 2nd workout: Easy 10-12K run to sweat it out. 3rd workout: Weekend run. Join a 10K fun run or weekend race. Log your time and do your rest.

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EVENTS PSE BULL RUN 2012: TAKBO PARA SA EKONOMIYA

01.08.2012

1/4 SUBFORM

Part of its advocacy campaign to raise awareness on the Philippine stock market, the Philippine Stock Exchange held the PSE Bull Run 2012: Takbo Para Sa Ekonomiya last January 8 at the Bonifacio Global City in Taguig with 6,000 participants. Now on its eighth year, the Bull Run had four other competitive categories, the 16K, 10K, 5K and 3K events. The winners are:

21K RANK

BIB #

NAME

CHIP TIME

1

9495

Joseph Odhuno