Miles:
2655 total / 679 in 2013
Goal:

2013 goals -BDM 102 ultramarathon (DNF, KM76) -be a duathlete -improve my PR for 3K (14:30) and 16K (1:34) -2200 kms for the year while having fun. =)

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  • 49 miles
  • 06:54 time
  • 5669 calories
  • 7 workouts
  •  
  • This Week time period

Entries

  1. Ron C.'s Photo Ron
    FIT
    good strength training

    -2nd workout of the day
    -upper, core, and agility ladder workout
    -the thing is, i still have problems with what and how much i eat. but im getting there. :) cheers!:)

    about 8 hours ago
  2. Ron C.'s Photo Ron
    RUN
    good crispy pata brick 4.01 km 00:24 09:33 pace

    -part two of brick
    -rolling route. and twas hot!
    -consumed 250ml water during the run, 500ml gatorade after.
    -ate my home made egg and beef wrap after.
    -i'm on a 5day work vacation, and this i... read more

    about 14 hours ago
  3. Ron C.'s Photo Ron
    VELO
    good crispy pata brick 27 km 01:38 10.3mph pace

    -part 1 of brick
    -started at noon time
    -rode near city boundaries (three cities in one ride)
    -drank 500ml gatorade after

    about 14 hours ago
  4. Ron C.'s Photo Ron
    walk
    good leisure merienda walk 3 km 00:38 20:23 pace

    walked to and from the bananaque (sugar glazed banana) store. followed it up by doing 40 push ups when i got home:)

    about 14 hours ago
  5. Ron C.'s Photo Ron
    FIT
    good quick workout

    -2nd workout of the day
    -15 squatsx2, 10x hanging leg raises in bet sets
    -box step 10x per leg, 2 sets, ab machine in bet 15x
    -lunges 10x/leg 2 sets, ab machine in bet 15x
    -side planks with 10x sid... read more

    2 days ago
  6. Ron C.'s Photo Ron
    VELO
    good caloocan-qc-caloocan 21 km 01:04 12.2mph pace

    -first workout of the day
    -10min easy, 10 min tempo. repeat.

    2 days ago
    • Arjay A.
      Arjay A. Great Performance
      Arjay A. Great Performance:

      wow. just wow.

      1 day ago

  7. Ron C.'s Photo Ron
    RUN
    blah slimmerun 23.27 km 03:10 13:08 pace

    worst run ever. hit our desired pace up to.the 16th km. ran-walked the last kms.

    2 days ago
    • Arjay A.
      Arjay A. Feel Better
      Arjay A. Feel Better:

      what happened?

      1 day ago

    • Ron C.
      Ron C.
      Ron C.

      walang tubig bro. well, vitwater lang. seryoso, bumili ako ng tubig. nung pabalik lalo.

      about 8 hours ago • Like

  8. Ron C.'s Photo Ron
    RUN
    great BGC 2 km 00:11:05 08:55 pace

    -2nd workout for the day
    -warm up before our drills
    -20 squats, 100m sprint repeat 4x; 10lunges per leg, 100m sprint, repeat 4x
    -ran with a young triathlete officemate who had a balloon for lungs a... read more

    6 days ago
    • Arjay A.
      Arjay A. Great Performance
      Arjay A. Great Performance:

      great workouts.

      6 days ago

  9. Ron C.'s Photo Ron
    FIT
    great 00:30

    -first workout of the day
    -alternate leg lunges with weights, hanging leg raises, and some weird core exercise, repeat 3x with one minute rest in between
    -did back strength training

    6 days ago
  10. Ron C.'s Photo Ron
    RUN
    great BGC 8.01 km 00:51 10:18 pace

    -2nd workout of the day
    -"anything goes" 5K tempo run (5:21,4:56,6:03,5:15,5:55)
    -cool down 3K
    -went back to work afterwards
    -used K-Swiss Kruz, consumed 220ml water.
    -Cheers!

    7 days ago
  11. Ron C.'s Photo Ron
    VELO
    great Caloocan-QC-Caloocan 28 km 01:32 11.3mph pace

    -wasn't raining this morning, so I gave it a go. =)
    -first workout for the day
    -had coffee with my dad after =)
    -cheers!

    8 days ago
  12. Ron C.'s Photo Ron
    VELO
    alright Caloocan 8.6 km 00:32 10.0mph pace

    -had to cut my night ride short because of the rain. didn't want to risk it.

    8 days ago
  13. Ron C.'s Photo Ron
    RUN
    great UP 22 km 02:50 12:26 pace

    -weekend LSD with best bud Shan S.
    -arrived earlier, so I did a 5K tempo run
    -easy run for the next 17. practiced run-walk intervals.
    -had a chat with coach mac regarding bikes. and piolo. =)
    -use... read more

    11 days ago
  14. Ron C.'s Photo Ron
    RUN
    great BGC 3 km 00:20 10:43 pace

    -easy run.
    -had drills after

    14 days ago
  15. Ron C.'s Photo Ron
    RUN
    great BGC 6.22 km 00:38 09:52 pace

    -800mtempo run with 200m hill sprints (repeat 5x), with 200m recovery walk every KM.
    -consumed 240ml water during the run, one banana with nutella spread after.
    -break in of my 2xu tri-shorts.
    Ch... read more

    14 days ago
  16. Ron C.'s Photo Ron
    RUN
    great UP 10.01 km 01:23 13:20 pace

    -first 6K with pickups on the 2nd, 4th and 6th km.
    -100m x 6 all out hill sprints, walked down every interval
    -easy 3k afterwards
    -consumed 500ml water during the run. had macaroni salad after (m... read more

    16 days ago
  17. Ron C.'s Photo Ron
    VELO
    great 30.83 km 01:28 13.1mph pace

    weeekend ride with best bud shan. we're planning to join a duathlon this year. slowly but surely, we will ge there. :)

    19 days ago
  18. Ron C.'s Photo Ron
    RUN
    blah BGC 10.02 km 01:06 10:36 pace

    -Holiday run.
    -Tempo first 2KM, hill repeats next 6, then moderate on the last 2. cool down walk afterwards.
    -Legs STILL sore from Monday's workout.
    -Congratulations to Bullverine , one of my ... read more

    21 days ago
  19. Ron C.'s Photo Ron
    walk
    great Q 00:40

    recovery walk. legs still sore from monday's workout.

    23 days ago
  20. Ron C.'s Photo Ron
    walk
    00:40

    wasn't hungry so i spent my meal break walking.

    23 days ago