The club's sixth 3km/3000m distance race of 2024 began at 6:05 in great weather and with perfect course conditions on our Boeung Trabek road course. 14 runners joined us for this regular 3km distance club meet and final qualifying event before the PPAC Showdown.
The race report and full results are below.
See you soon for more fun training sessions and athletics events and we
look forward to seeing you for the PPAC Showdown on 8th December, stay
tuned to our Telegram channel and Facebook page for the official
announcements and MORE opportunities to qualify for the 5000m Showdown.
Everyone is welcome to join our events and weekly training sessions. Get
in touch to find out more about the best training sessions for you!
Race Report
Adam took the lead with a good pace from the starting gun and was
followed by a fast pack including Hugo, Vincent, Virakboth,
Den and Ty. However, Adam would gradually increase the pace with a
strong negative split to take out the win and deliver one of the fastest
3km times of the year! Fortunately, the chase pack were wise enough to
hold their pace and not get caught up in the excitement. Hugo (2nd)
demonstrated excellent pacing and was rewarded by a 11s PB and his best
PPAC performance to date. Vincent followed closely behind, also
with consistent pacing to claim 3rd place and wipe 47s from his PB.
This
race continued a trend we have noticed in analysis, that the most
consistent pacing is closely correlated with the top athletes and PB
performances. All athletes can expect to achieve faster times as they
approach more even, consistent pacing. We encourage athletes to take a
look at the 'Analysis & Pacing Consistency' table and see their
predicted Optimal Time and consider using that as a pacing guide for the
next 3km! Indeed, Hugo credits his PB in this race to his application of
the analysis from the last race – "I did use the optimal pace prediction,
it helped me today for sure ... This race was much better for me ... I
kept a good pace, the same for the 3km and I had energy at the end for a
sprint 200m".
The PBs continued to fall with Rain and
Bora setting new 3km PBs by 14s and 59s respectively, and Ty
achieved a PPAC Points PB in a first 3km race.
The battle for
position was not only at the front of the field – there were competitive
efforts from Bora, Narom and Sovanndeth. None of the
three were willing to give the others an inch as they were separated by
only seconds at the halfway split. Bora eventually crossed the line less
than half a second ahead of Narom for an exciting finish!
We
were happy to see Alex and Sodaneth reach their first PPAC
finish line, after DNF'ing in our last 5km. Sodaneth was rewarded with 1st
place female for her brave finish! We always love to see athletes
improving. For some, that means shaving fractions of seconds off PB times
and for others it might just be finishing a race for the first time!
Anyone who is trying their best and pushing themselves is always welcome
at any PPAC event!
Analysis and Consistency
Two runners, Vincent and Hugo,
recorded a sub-0.10 and sub-0.50 ratings respectively, which are very high
ratings for optimally executed race pacing, but overall, more even pacing
for the rest of the field could lead to athletes hitting much closer to
their potential.
The Pacing Consistency rating is designed to give runners an idea of how
well they have balanced their efforts across the whole race. The most evenly
paced runs with ratings below 1.00 indicate excellent pacing, and the lower
the number, the better, in general, for optimal performance in aerobic
running events like the 3, 5 and 10km.
In the table below you can compare your pace between the first and second
halves of the race, as well the time difference between the splits, and
along with the pacing consistency rating, see how it all contributes to your
overall finish time. We also suggest an optimal pacing strategy and
potential improved finish time (at equivalent fitness level) based on your
recorded splits.
A special thanks as always to our volunteer officials and helpers on the morning - Jack, Sivmuyleng and Kimkheang, as well as our dedicated weekly training session leaders including Craig.
We would like to extend our gratitude to all the runners and supporters who made this running event a success and whose support allows us to continue to organise community athletics activities for all. If you would like to contribute via donation, please find our QR here.
Keep on track of our schedule of 🏃💪⏱ training sessions, 🏁🏅races and more fun activities 👟🎽 on our Telegram channel!
Connect with us via the following ⬇️
- Message us on FB or email at phnompenhathletics@gmail.com
- Join our group on Facebook for more info & follow our page
- All results & event reports on the PPAC blog
- Join our Strava club 🏃♂️🏃♀️
- Watch our athletics videos on our Youtube channel
- 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
