Sunday, 31 March 2024

PPAC-129 5km Road Race [31 March 2024]

Our third 5km race of 2024 set off for a slightly delayed 6:10 am start in tough conditions  with 44 runners finishing between 19 and 41 minutes. We had a great group of runners with various levels, and experience, showcasing real grit and determination.

The race report and full results are below. See you soon for more fun training sessions and athletics events!

Results
Soboros, Muyngim and Markus were the category leaders this week. Five runners with previously recorded times set personal bests (PB), improving on previous times by margins between 7.5s and 4:59, including two runners hitting sub-30 and sub-40 minutes, respectively, for their first time in a PPAC 5km race 👏.

We're always happy to see new runners try out the road 5km race, and regular runners continue to improve, with consistent finishes and PBs across all levels of performance. Several runners hit club milestones with Soboros clocking up a 20th event, and Davide and Michele both running in their 10th event. Several athletes also took part in their fifth event and we welcomed many PPAC first timers – keep on running!

*Note – runners with an asterisk beside the name, please complete registration to appear in the official results – we request that all runners be registered so we can ensure the integrity and safety of our events.


Full Results (detailed)
Race Replay

Analysis and Consistency
Runners produced five sub-1.00 rated pacing performances – impressive given the warmth, humidity and strong headwind coming upstream the Mekong. A further three scored sub-2.00 ratings in what proved to be a challenging morning for maintaining the pace.

The Pacing Consistency rating is designed to give runners an idea of how well they have balanced their efforts across the whole race. Ratings under 1.00 indicate excellent pacing, and the lower the number, the better, in general, for optimal performance in aerobic running events.


Volunteers & Supporters
A special thanks as always to our volunteer officials and helpers on the morning - Craig, Seavleang, Kimkheang, Sivmuyleng, Jack and Neil with vital pre- and post-race support from Yonas, Michele and Meyjou!

We would like to extend our gratitude to all the runners and supporters who made this running event a success and whose support allows PPAC to continue to organise community athletics activities for all.

Phnom Penh Athletics Club is a community-oriented club with the vision of contributing to the development of grassroots athletics and access to sport for all in Cambodia. We welcome community-minded runners, coaches and parents (including non-runners/sportspeople) to get involved and we appreciate your feedback. We look forward to seeing you all next time!

Keep on track of our schedule of 🏃💪⏱ training sessions, 🏁 🏅races and more fun activities 👟🎽 on our Telegram channel!

Connect with us via the following ⬇️

Registration forms
  • New runners (adults) register here
  • Under-18s: Provide a completed and signed (by parents/guardians) U18 registration form to phnompenhathletics@gmail.com or hand to us on the day of the event.

© PPAC 2024
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Sunday, 24 March 2024

PPAC-128 PPAC Athletics Challenge [24 March 2024]

The PPAC Athletics Challenge is a brand new event designed to test athletes' athleticism - everything speed, strength and agility, and more! We designed a fun competition-based format to let athletes showcase their abilities!

The race report and full results are below. See you soon for more fun training sessions and athletics events and challenges!

Results
The PPAC Athletics Challenge was made up of three short events: 40-Yard Dash, 5 Bound Boost and the Agility Hustle, designed to challenge a range of physical abilities and skills required for success in athletics and sport in general. Each event took around 30 minutes, including warmups, rest and briefings from event coordinator Meyjou Heng.
Athletes were grouped by category – U18/Senior and Male/Female. Points were awarded for each event based on category finishing position (1 point for first place, 2 for second place, etc.) with the the overall winner being the athlete scoring the lowest points total over the three events.
There were impressive performances all round, and considering this was a first attempt at many of these challenges for most of the athletes, a fantastic effort from everyone who dashed, bounded and hustled 👏. 

40-Yard Dash
A staple of fitness and performance testing in American Football, and the first event of the PPAC Athletics Challenge, the 40-yard dash is a test of acceleration (explosive power) and sprinting technique. Traditionally run on the grass playing field, we moved it to the track and had up to four athletes line up at a time to take on this challenge. From a static start, the athlete must accelerate as quickly as possible and aim to cross the line in the fastest time – with just 36.6m in which to hit top speed.

To put some perspective on our athletes' performances, top US college football players are hitting anywhere from around 4.50 to 5.25 seconds, in what is one of the world's most competitive and physically exacting sporting theatres.

5 Bound Boost (5 double-leg bounds)
From a standing start the athlete will aim to travel the maximum distance in a straight line with five consecutive double-legged bounds. A great test of speed-strength – an ideal jumping technique will make full use of arms and upper body as well as the legs.
Athletes were each allowed two attempts at this challenge with the best distance achieved counting towards their final result.

What is a great performance for a 5 double-leg bound? For reference, the table below shows a range of typical figures for US college athletes (Division I and II) showing average to elite performance levels:

Male Female
Average Good Elite Average Good Elite
12.0-12.5 12.5-13.6 13.6-15.3 8.4-10.1 10.1-11.7 11.7-13.9

Agility Hustle
In the final event of the challenge, athletes were invited to take on an agility course that would test their turning speed with two 10m shuttle runs, and quickness of lateral movement by running twice through a zig-zag course of eight cones. With athletes covering a total of 60m to complete the course, this would also be a stern test of endurance.
With a 2s time penalty for any mistakes, Sokunvireathboth was unluckily penalised for missing the final cone of the zig-zag skill course, putting him 2nd in his category.

Overall Results
It was a great effort for all the athletes, as everyone who started was able to complete the first PPAC Athletics Challenge! There were impressive performances across the board

With continued practice, dedicated training and experience athletes will improve on all their athletics skills from coordination and agility to speed and power!

Volunteers & Supporters
A special thanks as always to our volunteer officials and helpers on the morning including designing the competition and preparing and setting up the various events, demonstrations and performance tips: Meyjou, Jack, Sokung, Neil, Seavleang, Kimkheang, Sivmuyleng, as well as assistance from all the participants and club regulars.

We would like to extend our gratitude to all the runners and supporters who made this track & field athletics event a success and whose support allows PPAC to continue to organise community athletics activities for all.

Phnom Penh Athletics Club is a community-oriented club with the vision of contributing to the development of grassroots athletics and access to sport for all in Cambodia. We welcome community-minded runners, coaches and parents (including non-runners/sportspeople) to get involved and we appreciate your feedback. We look forward to seeing you all next time!

Keep on track of our schedule of 🏃💪⏱ training sessions, 🏁 🏅races and more fun activities 👟🎽 on our Telegram channel!

Connect with us via the following ⬇️

© PPAC 2024
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Monday, 18 March 2024

PPAC-127 Mile Track Race [17 March 2024]

Our first ever Mile Track Race saw 8 dedicated athletes set off for a prompt 6:25 AM start in cool conditions with all completing the 4 laps (+ 9 metres - total 1609m) in 5-9 minutes. We had a great mix of participants with various levels, age ranges, and backgrounds, showcasing both great commitment and concentration levels to produce good quality performances!

The race report and full results are below. See you soon for more fun training sessions and athletics events and challenges!


Results
There were impressive performances all round, considering this was a first attempt at this event for almost all the runners! In the final results Soboros, Jack and Meyjou were the category leaders this week, and everyone completed the event strongly, setting benchmarks for future attempts at middle distance running 👏.

Analysis and Consistency
In general athletes paced their efforts very well across the four laps, though most set off  faster than they could maintain for the whole race! We also had some quick finishes, with Sihareach and Meyjou who closed the home straight in 17.5 & 18.0s 100m pace respectively! With more practice and experience athletes will learn how to run at the best pace during the whole race to maximise their performance.

We also got times for 1500 meters, and everyone should be able to run a bit faster in a separate 1500 meter race!

Volunteers & Supporters
A special thanks as always to our volunteer officials and helpers on the morning - Neil who handled officiating and timing, Meyjou and Jack, as well as assistance from all the participants and club regulars.

We would like to extend our gratitude to all the runners and supporters who made this running event a success and whose support allows PPAC to continue to organise community athletics activities for all.

Phnom Penh Athletics Club is a community-oriented club with the vision of contributing to the development of grassroots athletics and access to sport for all in Cambodia. We welcome community-minded runners, coaches and parents (including non-runners/sportspeople) to get involved and we appreciate your feedback. We look forward to seeing you all next time!

Keep on track of our schedule of 🏃💪⏱ training sessions, 🏁 🏅races and more fun activities 👟🎽 on our Telegram channel!

Connect with us via the following ⬇️


© PPAC 2024
at No comments:
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