2014

1. Fat Ass 2014 [January 4-5, 2014] made only 3 loops (did 26km @ ayala porac Pampanga to miyamit the morning of January 4 with friends/teammates)

http://jon-ultra.blogspot.com/2013/12/2014-fat-ass-guidelines_10.html

https://www.facebook.com/pages/FAT-ASS-Philippines/134972926551970

2. Corregidor International half marathon [January 12, 2014] 21km 2:25 time, 6:55 min/km

http://www.pinoyfitness.com/2014/01/race-cation-at-the-rock-corregidor-half-marathon/

http://www.results.runningmate.ph/index.php/event/result/145

3. Luneta to Tagaytay Midnight Ultramarathon 60km [Feb. 8-9, 2014] DNF at km 51

4. Bataan Death March 102km Ultramarathon [Mar. 1-2, 2014] driver/support crew

5. Pinoy Fitness Sub1 10km Challenge [Mar. 30, 2014]

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2013

1 Yellow Cab Tri-Clark DIY Team Time Trial 45km [April 14, 2013] (got dropped) 1:40 tm 27av km/hr

2 Swimbikerun.ph Duaman 3km run/20km bike/3km run  [April 21, 2013] tm: 1:17:33

3 Yellow Cab Tri-Clark DIY duathlon enduro 2.5km run/14km bike/2.5km run/14km bike/2.5km run [May 12, 2013] tm 1:50:37

4 Unilab Active Health Duathlon 6km run/40km bike/4km run [September 8, 2013] time 2:24 official

5 Rescue Run 2013 [November 16, 2013] 10km time 58:58

6 BGC Cycling Philippines [November 17, 2013] 40km Challenge 1:11

7 Tri NOAH [November 30, 2013] 1.5km swim 39:59/40km bike 1:33/ 10km run 1:11:59 total: 3:25

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2012

1.Todo Responde Run [January 14, 2012] 10km 58mins

http://www.barefootdaves.com/2012/01/todo-responde-run-2012.html

http://www.littlerunningteacher.com/todo-responde-run-race-to-1-5m-for-sendong-victims-and-baby-raphael/

http://eatprayrun.org/realizationunityabreakthrough/

2.Swimbikerun.ph Anniversary Bike Ride Alabang [January 7, 2012]

3.Quest 825 – Bikezilla Fun Tri [January 29, 2012]

4.Condura Skyway Marathon: Run for the Mangroves [February 5, 2012] 42km guntime 5:44:17 chiptime 5:37:12

http://www.conduraskywaymarathon.com/wp-content/uploads/2012/02/42k-raceresults.pdf

http://www.gadgetsmagazine.com.ph/news/condura-skyway-marathon-2012-run-for-the-mangroves.html

5.Discovery Channel: Vertical Run 10km [February 12, 2012] guntime 1:13:38 chiptime 1:03:22

http://strider.ph/bib/11/177/

http://strider.ph/records/11/3/

http://runningfatboy.blogspot.com/2012/02/discovery-channels-vertical-run-2012.html

6.PCL Time Trial Challenge 40km TTT [March 18, 2012] finishtime: 1:10:30.34

http://groups.yahoo.com/group/PhilippineCyclingNetwork/message/62405

7.10th FCAAF Springfest Oishi Bike Challenge Criterium [March 25, 2012] Age Cat. B 45mins + 2 laps (completed)

http://www.pinoymtbiker.org/forum/showthread.php?t=75911

8.Pico de Loro Invitational Triathlon [March 31, 2012] 1.2km swim/35km bike/ 8km run 2:30 finishtime

http://www.picotri.com/

9.De La Salle Green & White Run [April 1, 2012] 10miler or 16km 1:48:33 tm/6:47 pace

http://www.results.runningmate.ph/index.php/event/result/67

10.Earth Run 2012 [April 15, 2012] 21km 2:07:26 guntime/ 2:06:25 chiptime

http://www.pinoyfitness.com/2012/04/earth-run-2012-results-discussion-and-photos/

http://strider.ph/records/10/5/

http://strider.ph/bib/10/9474/

11.Natgeo Earth Day Run 2012 [April 22, 2012] 21km 2:10:46 guntime/ 2:10:30 chiptime

http://www.takbo.ph/2012/04/natgeo-earth-day-run-2012-results-and-photos/

http://strider.ph/bib/11/800/

12.K-Swiss ITU Subit 2012 [May 6, 2012] standard distance 36:48 swim/ 1:36 bike/ 1:29:03 run/ total 3:41:50

http://www.swimbikerun.ph/tag/subit-2012-results/

http://www.enduremultisport.com/2012/subit-2012-race-result/

13.Tour 711 [May 13, 2012] 100km SCTEX Road Race chiptime: 3:31:25/ guntime: 3:41:05

http://www.pinoyfitness.com/2012/05/711-tour-700-2012-results-discussion/

14.Powerade Duathlon Leg 2 [May 27, 2012] run: 29:45 bike: 58:16 run: 17:26 total: 1:45:27

http://pinoytriathlon.blogspot.com/2012/05/powerade-duathlon-2012-leg-2-daang-hari.html

15.Merrell Adventure Run 21km Trail [June 2, 2012] 4:32 time on soleus gps

http://www.pinoyfitness.com/2012/06/merrell-adventure-run-2012-results-discussion/

16.World Vision Run 21km [June 24, 2012] 2:12:57 time

http://jazzrunner.wordpress.com/2012/06/26/race-recap-world-vision-run/

17.Tri United 2 [July 1, 2012] swim: 53:09 bike: 2:13 run: 3:35 Total time: 6:42:37

http://www.pinoyfitness.com/2012/07/unilab-tri-united-2-race-results-and-discussions/

18.Cobra Ironman 70.3 Cebu [August 5, 2012] swim 1.9km 46:07/T1 6:27/bike only 30km/Dnf

http://www.swimbikerun.ph/2012/08/2012-ironman-70-3-philippines-cebu-race-results-and-review/

19.WWF Reverse the Bad [September 9, 2012] 12km tm 1:05:11

http://www.pinoyfitness.com/2012/09/wwf-reverse-run-reverse-the-bad-results-discussion/

20.Rudy Project Triathlon(duathlon) 6km-30km-3km [October 7, 2012] 1:46:50 gun/1:45:44 chiptime

http://www.pinoyfitness.com/2012/10/rudy-project-challenge-2012-results-discussion-and-photos/

21.Livestrong Day 2012 @ Circulo Verde [October 21, 2012] 16km run, 21km Challenge bikeride

http://livestrongdayph.com/?page_id=118

22.United Colors of  88 Run [November 10, 2012] 21.88km tm 2:24

http://www.pinoyfitness.com/2012/11/united-colors-of-88-run-results-discussion/

http://strider.ph/records/44/1/

http://strider.ph/bib/44/21035/

23.Tetra Pak Run 21km [November 18, 2012] 2:14:43 guntime, 2:13:54

http://www.pinoyfitness.com/2012/11/tetra-pak-rfr-recycle-feed-run-2012-results-discussion/

24.Michelle Estuar’s 2nd Fund Racing [Nov. 30, 2012] 16km 1hour 36mins

http://www.pinoyfitness.com/2012/11/michelle-estuars-2nd-fund-racing-ultralympics-2012-results-discussion/

25.Corregidor International Half-Marathon [Dec. 1, 2012] 21km tm 2:45:31 min/km 7:52

http://www.pinoyfitness.com/2012/12/3rd-corregidor-international-half-marathon-2012-results-discussion/

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2011

1. Fat Ass 12 hours [January 8 and 9, 2011] 21 loops/46.2km

http://jon-ultra.blogspot.com/2011/01/fat-ass-results.html

http://bugobugo85.wordpress.com/2011/01/10/the-longest-day2011-fat-ass/

http://argonautquest.wordpress.com/2011/01/11/on-being-the-fat-ass-king/

http://runnerforchrist.wordpress.com/2011/01/11/fat-ass-24-hrs-run-from-the-usual-to-the-magical/

http://baldrunner.com/2011/01/10/run-report-2011-fat-ass/

2. PCL: Tour of Jala Jala [January 23, 2011] 172 place/ 719 race no./ 4:03:30.17 official time(99km on garmin)

http://www.gingerbreadrunning.com/2011/01/gingerbreadtalk-on-im-china-6-week.html

3.Pilipinas Akyathlon: The Philippine Skyrace [January 29, 2011] 23.4km/ 5:25:50 official time

http://connect.garmin.com/activity/66178268

http://www.philskyrunning.com/yahoo_site_admin/assets/docs/Pilipinas_Akyathlon_Benguet_-_RACE_RESULTS.2960832.pdf

http://www.philskyrunning.com/news

http://www.lakas.com.ph/2011/02/my-first-skyrace-pilipinas-akyathlon/

http://runningmistress.blogspot.com/2011/01/trail-runs-pilipinas-akyathlon-january.html

 4.Condura Skyway Marathon 2011 [Feb. 6, 2011] 42km guntime 6:11:15/chiptime 6:10:11

http://www.conduraskywaymarathon.com/wp-content/uploads/2011/02/Final-42KM.pdf

http://jambalayamuzika.blogspot.com/2011/02/from-condura-run-to-condura-skyway.html

http://runningscientist.blogspot.com/2011/02/condura-skyway-marathon-photos-my-9th.html

http://runningshield.blogspot.com/2011/02/condura-skyway-marathon-part-1.html

http://daytripped-running.blogspot.com/2011/02/condura-2011-42km-

http://thebullrunner.com/2011/02/09/condura-skyway-marathon-2011/

http://jazzrunner.wordpress.com/2011/02/08/going-bananas-a-volunteers-perspective/

5.IRun for Life 10km [Feb. 13, 2011] 1:01 garmin time

http://connect.garmin.com/activity/67956294

http://www.facebook.com/pages/RUNforBJ/172465429465636?ref=ts

6. Run United 2011 runrio trilogy 1 [March 6, 2011] 21km finishtime 1:54:34 chiptime

http://our-journey-2-life.blogspot.com/2011/03/2011-runrio-trilogy-leg-1-unilab-run_06.html

http://thebullrunner.com/2011/03/06/how-was-your-run-united-1/

7.Tour of Clark stage 3 [March 13, 2011] 118kms 4:33 garmin time

http://connect.garmin.com/activity/73152861

8.Globe Run for Home 2011 [March 27, 2011] 21km 1:54:39 chiptime

http://cdn.bazumedia.com/iframe/globe2011-results.html

http://therunningmom.wordpress.com/2011/03/15/run-for-free-at-the-globe-r4h-race/

http://therunningmom.wordpress.com/2011/03/17/and-the-winner-is/

http://therunningmom.wordpress.com/2011/03/15/globe-run-for-home/

9.Natgeo Earth Day Run 2011 [April 10, 2011] 21km 335(rank) 2:10:54 guntime 2:10:36 chiptime

http://www.runningsportshub.com/2011/04/natgeo-earth-day-run-2011-race-results-and-photos/

http://www.barefootdaves.com/2011/03/natgeo-earth-day-run-2011.html

10.Pico de Loro invitational triathlon [April 16, 2011] 1.2km swim 21:32, bike 35km 1:35:14, run 8km 44:28 total time: 2:41:14

http://swimbikerun.ph/wp/2011/04/pico-de-loro-invitational-triathlon-race-results-and-review/

http://www.philstar.com/SportsArticle.aspx?articleId=677539&publicationSubCategoryId=69

http://www.youtube.com/watch?v=IEjxM9tA4cA

11.Subic International Triathlon [May 1, 2011] Olympic distance 3:01

swim:33:28/bike:1:32:44/run:55:02/total: 3:01:14 official time

http://www.triathlon.org.ph/eventinfo/2011/forms/subic_itu_tri_race_info.pdf

http://us.search.yahoo.com/404handler?src=toolbar&fr=slv502-tyc8&type=&url=javascript%3A_em.setCkHl%281%29%3B+_em.setCkVt%28+45700286695c8115d76aed3925b54dedd77a96d112-504072294dedd77a+%29%3B+_em.setCkV%28+0f7b172d1e3c9c9575ecc3382dac4dedd77a96d1d2-362223584dedd77a+%29%3B+_em.hlCallback%282%29%3B

12.Goldilocks run [May 15, 2011] 10km 49mins. (run ardee dacio’s bib)

http://kulitrunner.wordpress.com/2011/05/15/goldilocks-45th-anniversary-run-race-results-out-now/

13.PCL tour of subic [May  21-22, 2011] stage 1: ITT 40:20 stage 2: 1:37:47 stage 3: 3:55:16

http://connect.garmin.com/activity/90751888

http://connect.garmin.com/activity/90751882

http://connect.garmin.com/activity/90751871

http://www.pinoybikebrothers.org/t267p20-pcl-tour-of-subic

14.AKTV run [June 5, 2011] 21km 2:14 time on garmin

http://connect.garmin.com/activity/90750468

http://runrio.com/2011/05/aktv-run/

15.Valley Trail Challenge Nuvali 50km [June 18, 2011] 57km (28.5km per loop) DNF, needed only 1 loop.

http://connect.garmin.com/activity/93634777

http://runnerforchrist.wordpress.com/2011/06/24/pictures-at-nuvali-58k-ultra-marathon/

http://themeekrunner.wordpress.com/2011/06/24/valley-trail-challenge-28-5km-18jun11/

16.Ironman 70.3 Jeju, Korea [July 3, 2011] 7:10 finishtime (swim 41:09/bike 3:37:30/run 2:38:41/ 7:10:45)

http://swimbikerun.ph/wp/2011/07/ironman-korea-filipino-finishers/

http://ironman.com/events/ironman/korea/emma-bishop-recaps-the-days-action-in-korea#axzz1RQIhzJ3A

17.Immuvit Metafit Cycling Clinic [July 9, 2011]

http://www.facebook.com/media/set/?set=a.238460509512397.66175.194540943904354&type=1

http://www.facebook.com/ImmuvitPH#!/photo.php?fbid=235690729789375&set=a.195769247114857.48834.194540943904354&type=1&theater

18.Tri United Matabungkay [July 17, 2011] 5:24:57 finishtime

http://sportytechie.com/2011/tri-united-at-matabungkay-2011-the-second-tri/

http://therunningmom.wordpress.com/2011/07/19/does-a-second-matters/

http://swimbikerun.ph/wp/2011/07/tri-united-lives-up-to-expectations-race-results-and-review/

19.Ironman 70.3 Philippines Camsur [August 14, 2011] 7:21:43 finishtime swim: 53:48 T1: 6:21 bike: 3:06:56 T2: 4:38 run: 3:10:01

http://swimbikerun.ph/2011/08/ironman-70-3-philippines-race-results-and-review/

http://live.ironmanlive.com/Event/Ironman_703_Philippines

20.PCL Immuvit Tour of Clark [September 3 & 4, 2011] Stage 1: TTT 47.4km/18th place/1:20:51 time/35.29kph/ *I got left behind/Stage 2: circuit race 63km 81st place/2:42:57 time/ Stage 3: Road race 118km 74th place/4:16:12 time

Overall GC Standing: 44th place/8:20 time

http://www.youtube.com/watch?v=1ChA2F1ZnkE&feature=channel_video_title

http://connect.garmin.com/activity/114310216

http://connect.garmin.com/activity/114310203

http://connect.garmin.com/activity/114310189

21.Powerade Duathlon Leg 2 [September 10, 2011] 6km run 28:35 /30km 57:10  bike / 3km run 16:52 totaltime: 1:42:37 official time

http://connect.garmin.com/activity/114306430

http://connect.garmin.com/activity/114306435

http://connect.garmin.com/activity/114306437

22.Whiterock Triathlon 2011 [October 1, 2011] 6:59:29 finishtime/ swim: 1:07:45/ T1: 9:13/ Bike TA: 1:42:05/ bike: 3:05:23/ T2: 16:59/ run: 2:20:06

http://www.facebook.com/pages/Whiterock-Triathlon-2011/185797374812898

http://www.philstar.com/SportsArticle.aspx?articleId=737936&publicationSubCategoryId=69&keyword

http://www.sotalbo.com/2011/10/whiterock-triathlon-2011/

23.Bike United [October 21, 22, 23, 2011] stage 1: 90km roadrace 4:10:52 time/ stage 2: 85km roadrace 3:42:58 time/ stage 3: 20km TTT 33:41 time/ stage 4: 40km ITT 1:14:29 time/ individual GC 9:08:19 total time

http://www.philstar.com/SportsArticle.aspx?articleId=740729&publicationSubCategoryId=69&keyword

24.Race for Life [Nov. 12, 2011] 10km 47:12 official time

http://igivetolife.com/race/results/10km

25.Men’s Health Urbanathlon [Nov. 13, 2011] 15km 1:32:46 official time

http://www.takbo.ph/wp-content/uploads/downloads/2011/11/MH_Urbanathlon_15k_overall.pdf

26.2011 Powerade Duathlon Leg 3 [Nov. 19, 2011] 10km run/40km bike/ 5km run 1:00:27/ 1:35:10/ 37:29/ total: 3:13:05

http://sportytechie.com/2011/powerade-duathlon-2011-leg-3/

27.PCL Immuvit Race Against Time: Tour of Clark [Nov. 26 & 27, 2011] stage 1: ITT 9.2 km 20:41.34 tm/ stage 2: circuit race 72.4 km 2:47:07 tm/ stage 3: 105km sctex  3:57:56/ GC total time 7:05:44

http://groups.yahoo.com/group/PhilippineCyclingNetwork/message/62054

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Brick Workouts CTS Style

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70.3 Nutrition

158 pounds/ 5’11”/30 yrs. old

swim 53 mins.   619 calories/ bike 3:10    2583 calories/ run 2:20 1567 calories

total calories burned: 4769/ total calories needed(minimum): 2384.5

3-4 before the race: 1436-1616/ per hour: 200-252

small meals- March 15-19/ eat all you can(carb load) – March 20/ March 21 breakfast -normal

Race Day:

breakfast(3-4 hrs)anything/normal meal 600/powerbar(2 hrs. before) 230/ 500ml sporst drink 125

500ml sports drink (1 hr. before) 125/ energy gel(15mins. before) 100/ 1 cap saltstick(15mins. before)

Swim

after swim (T1): energy gel 100/sports drink(200ml) 50/ 1cap saltstick(optional)

Bike(1 bottle/500ml sports drink) 125

1st 45mins in the bike(gel) 100; powerbar 1/4 57.5

2nd 45mins in the bike(gel) 100; powerbar 1/4 57.5; 1 cap saltstick

3rd 45mins in the bike(gel) 100; powerbar 1/4 57.5

4th 45mins in the bike(gel) 100; powerbar 1/4 57.5; 1 cap saltstick

after bike(T2)

energy gel 100; sports drink(200ml) 50

Run (focus more on water)

1st 40mins in the run (gel) 100; 1 cap saltstick

2nd 40mins in the run (gel) 100: 1 cap saltstick(optional)

3rd 40mins in the run (gel) 100; power gel chewable 100

drink at every stop (1 cup max per stop)

total calories: 2635

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Race Pace Calculator

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