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Johnny logged 6934 miles.

Last workout over 6 years ago. Help get them back on track!

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  1. VELO
    Milk station 110 km 04:50 14.1mph pace

    Another hell day, oh!, I mean hill..hehehe..

  2. RUN
    5km tempo 5 km 00:24 07:40 pace

    Quick run. since I cut my swim training short because I could not push through a solid program with all the kids at the pool.

  3. swim
    CCSC 1200 m

    Easy swim at CCSC..Lots of kids, its like im also training for the MILO little olympics..hehehe

    • Johnny F.
      Johnny F.

      hehehe..oh, ako to idol..didto ko dapit nagswim ni casidsid ky xa mn tig correct2 sa ako form ushayah..

      over 6 years ago Like

    • Francis Joseph K.
      Francis Joseph K. Great Performance
      Great Performance:

      Sakto lagi ko. murag ikaw gyod to nakitan nako padong pool na nag summit na finisher's shirt ug nagdala ug gym bag na dako. :D

      over 6 years ago

  4. VELO
    Easy ride to Milk station 104.96 km 04:22 14.9mph pace

    Gotta love hills..hehe

  5. swim
    CCSC swim workout 2000 m

    200 WU - 4:10
    200 steady - 4:00
    100m easy - 1:55
    200m steady 4:10
    200m steady 4:07
    200m steady 4:14
    200m one arm pull (L/R)
    50x10 catch up drill
    200 cooldown

  6. RUN
    2km cool down 2 km 00:17 14:01 pace

    Easy cool down

  7. RUN
    CCSC 10km 10 km 00:50 08:06 pace

    Ran with king on his first run after cobra IM 70.3.. Nice to run with fast guys, matakdan ko..hehe

  8. swim
    Easy swim 02:00

    Another day at the pool.. still trying to get the right form. no program for this week.. just swimming like a kid!hehe

  9. VELO
    Ride to carmen 96 km 03:47 15.8mph pace

    Started around 3pm and arrived at Cebu around 7pm, good thing holiday traffic was not that bad.

  10. swim
    Back to basics 03:00

    Back to basics again.. still trying to correct my form over again..

  11. swim
    Drills 00:02:00

    training is focused on form correction..

  12. RUN
    Quick run after swimming 5.01 km 00:23 07:17 pace

    Since I still have 30mins left, Decided to do a quick run just to finish off the night.

  13. swim
    CCSC swim drills 1400 m

    200m warm-up
    500m (25m freestyle/25m catch up drill x 10)
    200m side kicks
    300m single arm pull 3R3L
    200m cooldown

  14. RUN
    good 2nd set 5km tempo 5 km 00:28 08:57 pace

    Paced with a fellow triathlete on his easy run..

  15. RUN
    good CCSC Tempo 5km x 2 1st set 5 km 00:25 08:03 pace

    Back to usual training.. 5km x 2 with my new heart rate monitor strap from doc Willie E. ..
    I've used HRM sometime before but only now that I used it seriously for training.. tried to stick wi... read more

  16. VELO
    Recovery ride to Ayala heights 34.5 km 02:32 8.5mph pace

    Easy pace going up the crazy uphill climb going to Ayala Heights.

  17. swim
    Recovery swim 01:00

    No programs..Went easy and relax..

  18. RUN
    Recovery run 4 km 00:24 09:51 pace

    Easy pace..Legs are still sore but I just wanted to loosen it up.

  19. RUN
    IM 70.3 Phils - Run leg 21 km 02:18 10:33 pace

    Not a good run for me. Maybe I need to work on this for a year for next year's 70.3.

  20. VELO
    IM 70.3 Phils - Bike leg 90 km 02:49 19.9mph pace

    The headwinds going to talisay was really strong. Couldn't help but stay on my aerobic pace and take the advantage of the tailwind on my way back to Cebu. My bottle cage also got loose, so all... read more