Road to Camsur 2010: For the AVERAGE PINOY

If you are like me who works 8 hours plus a day, got a wife, kids plus other activities and hobbies but truly interested in joining next years Ironman 70.3 Philippines next year…you may want to check this out.

This program is based on my years of experience in the sport, and my life as an ordinary working-family man in consideration of the many responsibilities (personal and professional) that somehow, the need to accomplish a feat comes close to priority 1-must need to! Moreover, this is in response to the many emails and text messages from friends and readers of my site wanting to join IM Phil with little or no experience in triathlons. For the naysayers and dickheads, I would like to reiterate that I am no expert nor champion but merely an average age-grouper a few pounds overweight with blisters and corn in every crevice of my body.

For starters, I would like to emphasize that this program is meant for those who have a considerable amount of fitness. Meaning, those who can swim, bike and run (not consecutively) in a moderate manner. I highly suggest to consult your doctor or physician before getting into this program or any physical activity for that matter. I cannot guarantee that undergoing this program will give you “uber” supernatural strength and finish the race below cut off time.

As an average pinoy, my limited budget dictates that I do not have the luxury of a heart rate monitor, gps system or cyclometer with cadence. Hence, i am going old school with this training program like the early days of Dave Scott and Molina. If by chance that your are blessed with cash, do partake in proper equipment such as those mentioned earlier. Nothing beats technology nowadays.

Ok here we go…

This training program begins December of this year, wherein this is called the Adaptation phase. Like any well written speech, this given you an eye opener what to expect in the next few months of training. The intensity is fairly low but some may find it a too strenuous to begin with. Ergo, go easy at first. Adpatation will last exactly 4 weeks before 2009 ends.

Guidelines

• PE or Perceived exertion, 1 little effort and 5 being 100% effort.
  
• Swim means pick any of the previous swim programs I have posted in the past.
• Don’t fret if you missed a workout. Its fine, we are human. Just go on and continue the next day
• Leave 1 day for total rest
• Speed is not as important as consistency.
  
• Easy workouts every 4th Week called active recovery
• Listen to your body, DO NOT OVERTRAIN – go easy if you have to.
• This is time based to prevent serious injuries.
• BRICK: Means bike and run immediately – dont forget your shoes
  

Adaptation Week 1-4 Dec 2009

Monday                       Easy Run 30min

Tuesday                       BRICK: Bike 60 min trainer w intervals. PE 4, BRICK: Run 20 min intense PE 4

Wednesday                 Swim, Bike: 60min steady. Light recovery High Cadence

Thursday                     Rest

Friday                           Swim, Run: Easy Run 30min PE 2-3

Saturday                      Bike: Long 90 min PE 3-4

Sunday                         Run: Long Run 60min PE 3

Be safe and train wisely. Next Build Phase.

Merida Scultura 2009

I shouldn’t be writing this piece right now since I’ve got much important things to do today as tomorrow is my company’s National Convention as the Sofitel Hotel in Manila. Honestly, I have had sleepless night thinking and preparing this event to showcase my abilities as Chief Marketing Officer (at least i’d like to think so) of St. Peter Life Plan and Chapels. Anyhow, as focused I am on an effort to impress my the owners and the President of the company, I got distracted as I opened my file on bikes and thus elevated my wonderings towards my first love cycling-triathlons.

Here is a brief write up about my current steed, a Merida Scultura FLX 2009. Nothing is much written about the Merida Scultura based on my research. There are limited write ups on the net and mostly, those reviews are from Europe – most importantly the rating made by the German Tour Magazin on carbon road bike testing. Hence, for those seeking an honest first hand review on the Scultura, read on!

Frame Size: Small

Effective Top Tube (c-c) 53cm

Seat Height (bb-top seat) 71cm

Handle Bar Height 60cm

Handlebar Width 46cm

Crank Length 170mm

Components Shimano Ultegra 2009 Black Ice

Wheeset Mavic Aksium

 

Cosmetics

I believe this where Merida excells. They give their products much attention to detail. The seatpost clamp itself is made from shinny aluminum with with the bolt nut on the opposite side of most bikes facing forward. The clear coat is clear and shinny. I am pressuming that this for paint and carbon protection against the elements. Looking at it in certain angles, the overlay paint is quite thick giving it somewhat a weight penalty of a few grams.

I am a firm believer is subdued elegance. Merida is not a bike that has one. I am a stickler for simple graphics, identical to Macbook pro or any Apple product. The black, red and white letter is a bit too garish for my taste. I was actually contemplating on painting it a solid matt black like a Storck Scenario.

There is enough cable routings that will make you smile that’s if you are a bike builder. The cockpit cables begin on the top tube then slide down to the bottom bracket for easy rear and front derailleur installation.

Ride

To this day I am still thinking of the appropriate word to describe how it feels. The closet i can imagine is like sliding on a thin layer of butter. The carbon is truly show absorbing while retaining the stiffness in all the right places. The BB is not beefy as a Cervelo but the amount of carbon weave on it makes this a wonderful ride.

On long distance rides, you would truly appreciate geometry if you belong to the classic roadie class. Having owned and ridden a Bianchi EV in the past, the Scultura suggests the same ride geometry and feeling of what Marco Pantani used in conquering the Alps. Personally, the Scultura is more of a distance bike than a Criterium bike. The suppleness and vroom vroom factor is truly evident but for drastic turns and sudden weaves gives the bike some difficulty for the rider (perhaps in better hands this can be solved).

Final Notes

I love this bike period. Its got the best value for money that any full carbon bike out there. It surely beats the hell out of other frames based on performance (See Bike Test) and overall assessment. Aside from the garish decals, this bike rocks! I am confident in taking this to my next Ironman soon. But before that, I’ve got an important event to finish very soon…

Best Road Frames by German Tour-Magazin

I thought it would be nice to ad some debate which bike manufacturer offers the best frame in the market regardless of price. This test made by the German Tour-Magazin in 2008 clearly demonstrates the testings done for a number of well known bike frames in the market. Interestingly, this gives me a look into each category based on the characteristics of the frames presented which of course predicts the best option for an upgrade or next purchase.

“As followed the results of the once again highly anticipated annual frame test from German Tour-Magazin. This year the focus has once again exclusively been on carbon frames. In order to ensure a certain consistency, which can be seen as sort of a quality control, Tour has been testing 3 samples of every bike in the test. Only Cannondale and Canyon have been standing out negatively here with Cannondale’s SuperSix showing lateral stiffnesses of 78, 81 resp 75Nm/° in the three samples, with all of these results being significantly lower than the 96Nm/° from the previous test in October 2007. The three Canyon frames showed a variation of 74, 79 and 82Nm/° in lateral stiffness.
Tour has also slightly been altering their rating system with a modified BB stiffness testing rig (which is now also able to measure the stiffness of frames with an integrated BB – BB stiffness however from now on only accounts to 10% to the final result due to the very high standards with all of the tested frames lately). The significance of comfort however has been raised for the determination of the final grade of a frameset: frame comfort still accounts for 10%, just as well as from now also the comfort of the fork (before 7.5%).

The results (Alphabetical Order)

[legend: make, model | price frameset | weight frame/fork/headset | standardized frameset weight | lateral stiffness | fork stiffness | BB stiffness | comfort frame | comfort fork | STW-value]

Bergamont Dolce MGN | 1299Eur | 966/407/74g |1459g | 78Nm/° | 30N/mm | 46N/mm | 246N/mm | 66N/mm | 81Nm/°/kg
Cannondale SuperSix | 2999Eur | 1093/389/77g |1538g | 81Nm/° | 45N/mm | 60N/mm | 232N/mm | 86N/mm | 74Nm/°/kg
Canyon F10 Ultimate CF | 1399Eur | 979/359/71g |1422g | 79Nm/° | 53N/mm | 56N/mm | 213N/mm | 103N/mm | 81Nm/°/kg
Cervelo R3SL (w/ THM Scapula) | 3650Eur | 826/388/58g |1289g | 94Nm/° | 59N/mm | 65N/mm | 202N/mm | 143N/mm | 114Nm/°/kg
Corratec Sannino Squadra Due Duro | 2398Eur | 1280/431/56g |1762g | 104Nm/° | 39N/mm | 56N/mm | 308N/mm | 81N/mm | 81Nm/°/kg
Cube Litening HPC Team Line | 1299Eur | 1056/423/86g |1574g | 104Nm/° | 41N/mm | 58N/mm | 306N/mm | 75N/mm | 98Nm/°/kg
Fat RP Carbon | 899Eur | 1097/420/67g |1609g | 95Nm/° | 40N/mm | 55N/mm | 287N/mm | 75N/mm | 87Nm/°/kg
Focus Izalco | 1799Eur | 1090/410/74g |1563g | 88Nm/° | 39N/mm | 54N/mm | 297N/mm | 76N/mm | 81Nm/°/kg
Giant TCR Advanced | 2599Eur | 1135/387/57g |1586g | 78Nm/° | 42N/mm | 54N/mm | 203N/mm | 72N/mm | 69Nm/°/kg
Hai End Road Plus (w/ THM Scapula SP) | 2639Eur | 975/285/66g |1333g | 92Nm/° | 37N/mm | 52N/mm | 382N/mm | 82N/mm | 94Nm/°/kg
Il Diavolo Victrix | 1299Eur | 1274/458/73g |1810g | 65Nm/° | 40N/mm | 42N/mm | 414N/mm | 85N/mm | 51Nm/°/kg
Isaac Impulse | 2399Eur | 1075/433/70g |1589g | 103Nm/° | 49N/mm | 62N/mm | 213N/mm | 94N/mm | 96Nm/°/kg
KTM Renegade | 1999Eur | 1008/413/71g |1459g | 78Nm/° | 30N/mm | 46N/mm | 246N/mm | 66N/mm | 81Nm/°/kg
Look 595 Ultra Black | 3300Eur | 1150/388/75g |1629g | 78Nm/° | 44N/mm | 53N/mm | 188N/mm | 96N/mm | 68Nm/°/kg
Merida Scultura Evo FLX | 1399Eur | 934/342/78g |1350g | 95Nm/° | 38N/mm | 49N/mm | 297N/mm | 73N/mm | 102Nm/°/kg
Müsing Onraod Only Pro Carbon | 1299Eur | 1118/521/96g |1739g | 93Nm/° | 37N/mm | 53N/mm | 305N/mm | 89N/mm | 83Nm/°/kg
Radon RCS | 799Eur | 1212/466/78g |1745g | 96Nm/° | 41N/mm | 58N/mm | 311N/mm | 78N/mm | 79Nm/°/kg
Red Bull Carbon X-Lite | 1450Eur | 1036/401/86g |1539g | 114Nm/° | 46N/mm | 64N/mm | 247N/mm | 98N/mm | 110Nm/°/kg
Schmolke Civitanova (w/ THM Scapula SP) | 1590Eur | 1032/273/50g |1343g | 102Nm/° | 41N/mm | 59N/mm | 284N/mm | 88N/mm | 99Nm/°/kg
Scott Addict SL | 2600Eur | 796/352/88g |1237g | 91Nm/° | 46N/mm | 51N/mm | 263N/mm | 97N/mm | 114Nm/°/kg
Simplon Pavo | 2299Eur | 928/339/78g |1369g | 96Nm/° | 46N/mm | 56N/mm | 281N/mm | 85N/mm | 103Nm/°/kg
Specialized S-Works Tarmac SL2 | 2499Eur | 997/402/62g |1460g | 94Nm/° | 49N/mm | 60N/mm | 190N/mm | 110N/mm | 94Nm/°/kg
Storck Fascenario 0.7 | 4398Eur | 886/264/43g |1203g | 101Nm/° | 43N/mm | 58N/mm | 241N/mm | 83N/mm | 114Nm/°/kg
Wilier Le Roi | 2270Eur | 1149/397/74g |1646g | 78Nm/° | 29N/mm | 48N/mm | 356N/mm | 70N/mm | 68Nm/°/kg

 

Rating:Score Sheet – Highlighted are those available in the Philippines

weight frameset (25%) | lateral stiffness (15%) | fork stiffness (15%) | power transmission (10%) | comfort frame (10%) | comfort fork (10%) | stone-shipping paint (5%) | finish (5%) | manual (2.5%) | warranty (2.5%) || final grade – 1.0 (very good) through 5.0 (poor)
Bergamont Dolce MGN | 2.0 | 3.0 | 5.0 | 3.3 | 2.0 | 1.7 | 2.0 | 2.0 | 1.0 | 3.7 || 2.7
Cannondale SuperSix | 2.3 | 2.7 | 2.3 | 1.0 | 2.0 | 3.7 | 1.0 | 2.0 | 1.0 | 2.3 || 2.2
Canyon F10 Ultimate CF | 2.0 | 3.0 | 1.0 | 1.7 | 1.7 | 5.0 | 2.0 | 1.0 | 1.0 | 1.0 || 2.1
Cervelo R3SL (w/ THM Scapula) | 1.3 | 1.7 | 1.0 | 1.0 | 1.7 | 5.0 | 1.0 | 2.0 | 1.0 | 2.3 || 1,7
Corratec Sannino Squadra Due Duro | 3.0 | 1.0 | 3.3 | 1.7 | 2.7 | 3.3 | 1.0 | 1.0 | 1.0 | 1.0 || 2.3
Cube Litening HPC Team Line | 2.3 | 1.0 | 3.0 | 1.3 | 2.7 | 2.7 | 2.0 | 3.0 | 1.0 | 2.3 || 2.2
Fat RP Carbon | 2.7 | 1.3 | 3.3 | 2.0 | 2.3 | 2.7 | 1.0 | 3.0 | 1.0 | 3.7 || 2.4
Focus Izalco | 2.3 | 2.0 | 3.3 | 2.0 | 2.7 | 2.7 | 3.0 | 1.0 | 1.0 | 3.7 || 2.4
Giant TCR Advanced | 2.3 | 3.0 | 3.0 | 2.0 | 1.7 | 2.3 | 2.0 | 1.0 | 1.0 | 2.3 || 2.3
Hai End Road Plus (w/ THM Scapula SP) | 1.7 | 1.7 | 3.7 | 2.3 | 3.7 | 3.3 | 1.0 | 2.0 | 1.0 | 3.7 || 2.4
Il Diavolo Victrix | 3.3 | 4.3 | 3.3 | 4.0 | 4.0 | 3.7 | 2.0 | 3.0 | 3.0 | 2.3 || 3.5
Isaac Impulse | 2.3 | 1.0 | 1.7 | 1.0 | 1.7 | 4.7 | 2.0 | 3.0 | 1.0 | 2.3 || 2.1
KTM Renegade | 2.0 | 3.3 | 2.3 | 2.7 | 1.7 | 5.0 | 1.0 | 1.0 | 1.0 | 5.0 || 2.5
Look 595 Ultra Black | 2.7 | 3.0 | 2.7 | 2.3 | 1.3 | 5.0 | 2.0 | 1.0 | 1.0 | 2.3 || 2.6
Merida Scultura Evo FLX | 1.7 | 1.3 | 3.7 | 3.0 | 2.7 | 2.3 | 3.0 | 2.0 | 1.0 | 2.3 || 2.3
Müsing Onraod Only Pro Carbon | 3.0 | 1.7 | 3.7 | 2.3 | 2.7 | 4.0 | 3.0 | 1.0 | 1.0 | 5.0 || 2.8
Radon RCS | 3.0 | 1.3 | 3.0 | 1.3 | 2.7 | 3.0 | 3.0 | 3.0 | 1.0 | 5.0 || 2.6
Red Bull Carbon X-Lite | 2.3 | 1.0 | 2.3 | 1.0 | 2.0 | 5.0 | 1.0 | 1.0 | 1.0 | 1.0 || 2.0
Schmolke Civitanova (w/ THM Scapula SP) | 1.7 | 1.0 | 3.0 | 1.3 | 2.3 | 4.0 | 1.0 | 3.0 | 1.0 | 3.7 || 2.1
Scott Addict SL | 1.3 | 1.7 | 2.3 | 2.7 | 2.3 | 5.0 | 2.0 | 1.0 | 1.0 | 2.3 || 2.2
Simplon Pavo | 1.7 | 1.3 | 2.3 | 1.7 | 2.7 | 3.7 | 2.0 | 1.0 | 1.0 | 2.3 || 2.0
Specialized S-Works Tarmac SL2 | 2.0 | 1.7 | 1.7 | 1.0 | 1.3 | 5.0 | 3.0 | 1.0 | 1.0 | 2.3 || 2.0
Storck Fascenario 0.7 | 1.3 | 1.0 | 2.7 | 1.3 | 2.0 | 3.3 | 2.0 | 1.0 | 1.0 | 3.7 || 1.8
Wilier Le Roi | 2.7 | 3.0 | 5.0 | 3.0 | 3.3 | 2.0 | 1.0 | 1.0 | 3.0 | 5.0 || 3.0

STW: Intelligent construction
1. Storck Fascenario 0.7 114 – Scott Addict SL 114
4. Red Bull Carbon X-Lite 110
5. Simplon Pavo 103
6. Merida Scultura Evo FLX 102
7. Schmolke Citanova 99
8. Cube Litening HPC Team Issue 98
9. Isaac Impulse 96
10. Hai End Road Plus 94 – Specialized S-Works Tarmac SL2 94
12. Fat RP Carbon 87
13. Müsing Onroad Only Pro Carbon 83
14. Canyon F10 Ultimate CF 81 – Bergamont Dolce MGN 81 – Focus Izalco 81 – Corratec Sannino Squadra Due Duro 81
18. Radon RCS 79
19. KTM Renegade 76
20. Cannondale SuperSix 74
21. Giant TCR Advanced 69
22. Look 595 Ultra 68 – Wilier Le Roi 68
24. Il Viavolo Victrix 51

Comfort:
1. Giant TCR Advanced 1.5
2. Fat RP Carbon 2.5
3. Merida Scultura Evo FLX 2.5
4. Storck Fascenario 0.7 2.65
5. Cube Litening HPC Team Issue 2.7 – Focus Izalco 2.7
7. Cannondale SuperSix 2.85 – Radon RCS 2.85
9. Corratec Sannino Squadra Due Duro 3.0 – Simplon Pavo 3.0
11. Look 595 Ultra 3.15 – Schmolke Citanova 3.15 – Specialized S-Works Tarmac SL2 3.15
14. Isaac Impulse 3.2
15. Canyon F10 Utimate CF 3.35 – Cérvelo R3SL 3.35 – KTM Renegade 3.35 – Müsing Onroad Only Pro Carbon 3.35
19. Hai End Road Plus 3.5 – Red Bull Carbon X-Lite 3.5 – Scott Addict SL 114
22. Il Viavolo Victrix 3.85

Not listed: Bergamont Dolce MGN 1.85, Wilier Le Roi 2.65 due to insufficient fork stiffnesses.

Weight
1. Storck Fascenario 0.7 1203g
2. Scott Addict SL 1237g
3. Cérvelo R3SL 1289g
4. Hai End Road Plus 1333g
5. Schmolke Citanova 1343g
6. Merida Scultura Evo FLX 1350g
7. Simplon Pavo 1369g
8. Canyon F10 Ultimate CF 1422g
9. Bergamont Dolce MGN 1459g
10. Specialized S-Works Tarmac SL2 1460g
11. KTM Renegade 1497g
12. Cannondale SuperSix 1538g
13. Red Bull Carbon X-Lite 1539g
14. Focus Izalco 1563g
15. Cube Litening HPC Team Issue 1574g
16. Giant TCR Advanced 1586g
17. Isaac Impulse 1589g
18. Fat RP Carbon 1609g
19. Look 595 Ultra 1629g
20. Wilier Le Roi 1646g
21. Müsing Onroad Only Pro Carbon 1739g
22. Radon RCS 1745g
23. Corratec Sannino Squadra Due Duro 1762g
24. Il Viavolo Victrix 1810g

Final rating frameset
1. Cérvelo R3SL 1.7 – why am i not surprised
2. Storck Fascenario 0.7 1.8
3. Red Bull Carbon X-Lite 2.0
4. Simplon Pavo 2.0
5. Specialized S-Works Tarmac SL2 2.0
6. Schmolke Citanova 2.1
7. Isaac Impulse 2.1
8. Canyon F10 Ultimate CF 2.1
9. Scott Addict SL 2.2
10. Cube Litening HPC Team Issue 2.2
11. Cannondale SuperSix 2.2
12. Merida Scultura Evo FLX 2.3 – best bang for the buck?
13. Hai End Road Plus 2.3
14. Fat RP Carbon 2.3
15. Corratec Sannino Squadra Due Duro 2.3
16. Giant TCR Advanced 2.3
17. Focus Izalco 2.4
18. KTM Renegade 2.5
19. Radon RCS 2.6
20. Look 595 Ultra 2.6
21. Bergamont Dolce MGN 2.7
22. Müsing Onroad Only Pro Carbon 2.8
23. Wilier Le Roi 3.0
24. Il Viavolo Victrix 3.5

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

My Training Rig

I love Merida bikes. Unlike the higher top end ones from popular brand names, Merida offers the same or even more performance than those known by many. Merida is Taiwanese brand in the same league as Giant – the purveryors of carbon frame and components production in the world.

Left is my own personal rig for training. This is Merida FLX Carbon/Alluminum mix that is according to Merida a mid-end feature in thier current line up. Geometry wise, this frame reminds me of Bianchi that I have tried and tested before. The slope is gradual and gentle. The stiffness is quite apprent from the get go while offering shock dampening while on the road. What’s nice about Merida is, it has better features and small enhancements not found in higher end bikes. Sometimes, its the small details that count.

My cousin the Bike Builder

Christmas is just around the corner and like most , I am one of those waiting for their bonuses. How to spend one’s Christmas bonus and salary is all a private thing, but needless to say, saving and spending should go hand to hand. For this year, I am more excited to give myself a custom carbon frame handmade by my cousin PJ. Pj is my first cousin and my only true friend when I was growing up. However, due to forces above us, his family decided to leave for the US for good. Fast forward  20 years and he is now a successful IT specialist and a bike builder. His works are very elegant similar to Parlee designs coupled with the finest carbon materials in the planet.

What I like most about his work is his custom and personal touch to his builds. Having been into cycling for years I have not come across a Filipino who can make a spectacular world class job than Pj.

Excited and waiting for my custom rig….and my Christmas bonus.

Intermediate Swimming Programs

This the next installment for those clamoring for intermediate swimmers and those wanting to try the next step after gaining some fitness in the last few months. I am assuming that you have competed a standard to half ironman distance event and could swim at almost anaerobic threshold for 15min-20 min in a given time.

The objective is to be able to mix up various speeds during a stroke – primarily to overtake a competitor, power in the tide, or swim for your next personal best. To do so, i would encourage athletes to purchase some basic tools and equipment to be part of your daily swimming program.

Recommended Tools and Equipment

1. Swim Paddles – a medium size would fit most swimmers from all levels. Anything bigger could damage your shoulders (anterior deltoids) and elbows if one is not fit enough. There are various types of paddles from the half-moon to full forearms, which i highly discourage mainly due to the specific swim stroke we are training for.
2. Fins – short fins are the best. I advise not getting those for scuba diving which are long and heaving. Short fits encourage rapid kicking at high velocity training. Long fins produce slow kicks that are not beneficial for swim races.
3. Rubber Cords or Bungee Cords – rubber cords are used when one visits the doctor for blood sampling. This is used to tie the arm to get the best vain for needle injection. I suggest to get a medium gauge for added resistance and longevity.
4. Pull Buoy – nothing fancy here just our basic old fashion pull buoys made out of styrofoam.
5. Kickboard – again, simple and basic

Swim Program 1:

200 free warm-up (any stroke)

20 x 100 (even number at 80%-90% effort, odd number easy stroke with bouy 50%-60%) 15 sec rest in between sets

10 x 100 kick with board and fins (hard), 15 sec rest in between sets

5 x 200 with paddles no bouy, 10 sec rest in between

300 cool down

Total: 4.5K

—

Swim Program 2:

200 warm-up

500 free, 500, free with paddles & bouy, 500 paddles only (all 80% effort, 15 sec rest in between)

100 easy any stroke (loosen up, by this time your arms get a beating)

5 x 150 breakdown into (100 free sprint 90% effort, 50 breast) with 15 sec rest in between

1000m easy swim

200 cool down any stroke

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A great tool for iphone users

I recently got an iphone a week ago and so far navigating between applications is heaven for any user. I basically use my Mac Book Pro for most ,if not all my work in the office and photography. Integrating my new iphone to my laptop has never been this easy merging both professional “to do’s” and my calendar of events to one device. Anyway, along with getting my new iphone, I also got a third party application called Run Keeper Pro (there are actually two versions, the RK and RKPro) The app is generally like the nike + ipod system where the device (in this case the iphone) tracks your current location and beams it up using GPS. Keeping this in mind, RKPro has a set of workouts from a 20 min easy run, to intervals and custom made programs that you can set for your self. Moreover, RKPro enhances your workout by integrating your music to the app and plays it when you need it. The basic settings are km or miles, distance and pace for each workout and of course duration.

Run Keeper Pro: What you see on your screen

After understanding the basic operating procedures, I took it for a test run at Legaspi Village Makati, where i live. I only lasted for 30min as i had to be in the office by 8am today. As expected, the measurements and speed were close to perfect. Each bar graph tracked my progress for each 5 min duration while giving me updates in my pace and distance. What I also find amusing was the female voice over stating my progress! aint that cool or what. Anyhow, more testing to come in the following days. For those iphone users who happen to be runners or cyclists as well, do check out this great app for your next workout.

Mixed Joys for Cobra Ironman 70.3 Philippines

First of all I would like to congratulate all the winners and finishers of this year’s Cobra Half Ironman Philippines in Camsur. As athletes and Filipinos, we owe to Fred Uytensgu in bringing in this much coveted event to Philippine shores. Many like myself have gone to various places around the globe just to participate in an Ironman event. Many have tried to emulate the IRONMAN, as I have done this in the past with ENDURAMAN a full triathlon event held in Subic years ago assisted by a few friends like Justin Jarasa and Eric Imperio. But nothing is compared to the M Dot that many envision as the Holy Grail of endurance sports.

For the athletes, job well done! I envy you in all aspects. Racing and testing oneself is an epitome of being alive. Special attention goes to Nonoy Jopson for being the top finisher in the Elite Male Filipino, Peter Gonzales (2nd place Filipino male elite) and age groupers like Maqui Dayrit, Harvie de Baron, Joey Singan, Ige Lopez, George Carag, Jojo Macalintal, Nona Torres (First Filipino Female to cross the line) , Frank Lacson, Raul Cuevas, Ernie Lopez, Diego Juliano (run relay) and all the rest who I have had the pleasure of racing, training and spending good times in the past.

With load a cheers and a festive mood, last sunday wasn’t as pleasant as expected. Miguel Vasquez an acquaintance, accidentally passed away during the swim portion of the Ironman 70.3. Nothing is to be said about the cause of death for the moment, but all Filipinos Ironmen or not feel the pain of his loss who is well respected in Philippine society. We pray and give respects to his family and friends for his passing.

With the mixed joys that had happened, I do hope that 70.3 Philippines would continue on for the coming years. Congratulations to Terenzo Bozzone and Liza Bentley of winning the overall Pro Elite Mens and Womens Category.

Full Race results here www.ironman703phil.com/

Super Singapore

For a runner, nothing beats Singapore for shopping for shoes and running specific equipment. I recently travelled to this wonderful city to relax and unwind for a couple of days. My wife being more of a runner than I am, decided to go to Queensway Mall to get a glimpse of what the call sneaker mecca of the Southeast. Quensway Mall did not disappoint, there were tons of shoes from New Balance, Nike, Asics, Brooks, Avia, Adidas, Zoot, Newtons, Mizunos and many others. The prices were modest by Philippine standards-meaning a few hundred cheaper or even a thousand or more depending on the sale promo. I wasn’t able to get pics of the stores nor the mall simply because I was amazed with what they had. Abby, was really on an even keel buying a Zoot or a Newton for her 4th pair!

For the Tri-geeks, there were compression shorts, sleeves, bike stuff you name it its there also at reasonable prices. There was one particular store owned by an elderly man aged 64 who runs a 4:03 marathon! He was very courteous and nice to talk to. In case you visit he’s on the second floor.

For Sale Adidas Supernova Sequence

Barely a week old, I am selling my Adidas Supernova Sequence used only twice not exceeding 30min each (honest). The shoe is a size 11 with blue and yellow gold accents and comes with its original box. For those who may ask, I am selling this splendid pair because I am neutral runner and doesn’t fit my foot strike.

Asking Price is P: 3,500.00

Item is located in Makati or Quezon City (place or work). You can get in touch with me at 09209326072.

For Sale