30/04/07
bishan stadium
1500-1730
abit hot today..
breakfast- ceral and milk
lunch- rice, vegi, egg and orange juice
after training- H2O, banana, bread
dinner- ban mian, yogurt
schedule: 6x60m[9.19, 9.81, 9.30, 9.80, 9.83, 9.51]
4x150m[ 24.93, 25.37, 26.39, 25.36 ]
rate: ####.5
reflections: super tiring today, my whole shoulder like can break down loL..
leg also super tired.. but the schedule is fun.. i like! (:
+ AMEN
Wednesday, March 07, 2007
4:03 PM
07/03/07
venue: turf city
time: 1445-1715
weather: fine
nutrition:
breakfast- bread, milk and ceral
lunch- chicken and egg bowl.. green apple juice with jelly and honeydew
after trainin- bread and orange juice
dinner- noodle, fishball and longbeans..
schedule: run one round for warm up, than do one round fast de..
rate: ###
reflections: not that well done.. could have done better.. maybe cause was affected by the first round of warm up than like that.. the up slope part was not good enough.. my legs got tired quickly.. so must strengthen on my legs.. yarh..
+ AMEN
Sunday, January 21, 2007
12:54 AM
17/01/07
venue: macritchie
time: 1445-1730
weather: fine
nutrition:
breakfast- milk with ceral
recess- bread and watermelon
lunch- rice, chicken, vegetables.. and fishball
schedule: 4.3km, 2x500m up and down slope..
rate: ####
reflections: the 4.3km road, was quite okay cause didn't put in 100% effort..
and by the time i did the slope, was really tired.. plus, had to go up and down
continuously.. yarh..
+ AMEN
12:42 AM
12/01/07
venue: school
time: 1450-1750
weather: cooling.. was raining..
nutrition:
forgot.. :D
schedule: power hurdle- 5x slow jump, continuously jump/leg than 20 min stairs..
rate: #####
reflections: the power hurdle quite okay.. but the stairs almost killed me..
my legs quite weak.. so must train more on that..
+ AMEN
Saturday, January 13, 2007
12:14 AM
10/01/07
venue: macritchie
time: 1445-1500
weather: fine.. cooling.. got rain abit
nutrition:
breakfast- bread, milk
recess- bread
lunch- wan tan mee, honey dew..
schedule: 4.3km time trial [21.14]
rate: ####1/2
reflections:
quite tiring.. but did my best.. so after all, it's okay i guess
+ AMEN
Monday, December 25, 2006
11:25 PM
26/12/06
vnue: bishan stadium
time: 0830-1130
weather: cooling.. raining
no. of hours slept: 81/2
nutrition:
breakfast- bread
after training- chicken sandwhich, banana
lunch- rice, vegetables, potato, fish and apple
schedule: 3x3 stairs (rest 3 min) 7x leg hop, 1x one leg hop/ leg, 2x zombie hop
rate: #####
reflections: stairs was very tiring, my thighs and knees getting tired after a few stairs
so quite weak in stairs/slopes... and the rest was okay...
+ AMEN
Thursday, December 21, 2006
9:32 PM
22/12/06
venue: school
time: 0800-1100
weather: fine..
nutrition:
breakfast- corn bread and milk
after training- 100 plus lime
lunch- fish burger, milo and apple
dinner- not sure yet...
schedule: 3km[warm up..], exercises.. [power hurdles- 5x walkin over hurdles/leg-5x launchers hurdles- 5x jumping over hurdles at different height], 10x 150m [ at 70 m got red cone, than must turn and run to blue cone than turn back..]
rate: ####
reflections: today's training quite fun, especially the hurdles one... and it is quite important
how we do it because it let us know the correct way of running? the 150m quite tiring and cause
the track quite slippery, it's not very easy to turn fast.. yarh...
+ AMEN
Wednesday, December 20, 2006
11:18 PM
20/12/06
venue: school
time: 0800-1100
weather: fine
hours slept: 7
nutrition:
breakfast- milk with ceral
lunch- guo tiao fishball and sloppy
dinner- rice with fried chicken, chicken roll and vegetables
schedule: 6-7km run [ 35.11] and 3x150 m and 3x20 of step ups/leg
rate: ###1/2
reflections: the run at the back quite tiring.. and the rest was okay i think.. hee
+ AMEN
10:57 PM
18/12/06
venue: bishan stadium
time: 0830-1130
weather: cooling
hours slept: 7
nutrition:
breakfast- bread, milk with ceral
after training- bananas
lunch- don't know..
dinner- fried rice and pear
schedule: 4x600m (2 -2.30 min pace)(4 min rest) and 22 min run...
timing: 2.27 2.28 2.37 2.33
rate: ####
reflections: quite tiring hands movement still not correct.. yarh..
+ AMEN
10:44 PM
13/12/06
venue: bishan stadium
time: 0830-1130
weather: super hot!!!
no. of hours slept: 6
nutrition:
breakfast- buns and milk
after training- big glup!
lunch- rice, vegetables, tofu and sardine fish
dinner- don't know..
schedule: 3x 1000m [4.30 min pace.. ]
timings: 4.21 4.43 4.34
rate: ####
reflections: did not get to maintain my timing, think did not really push my 100%..
and the weather affected me abit also... so both my physical and mentally are not
strong enough i think...
always must tell myself to look forward to training so to not let myself get die out during
training and during training must push like mad and mentally must be strong.
Setting our own goals and aims are importnat as it's one of the way to help me push during
training and aim for the timing i want. If i did not get to my goal or aim, i should not let it
affect me and keep on trying till it reaches my goal.
+ AMEN
10:34 PM
11/12/06
venue: school
time: 0830-1130
weather: very hot...
no. of hours slept: not sure..
nutrition:
breakfast- muffin and milk
after training- 100 plus lime
lunch- rice, egg, vegetables and tofu
dinner- not sure...
schedule:
cedar- potong pasir- cemetery[40 sec strike- 1 min jog- 60 sec strike- 1 min jog- 80 sec strike- 1 min jog- 100 sec strike- 1 min jog- 60 sec strike- 1 min jog- 40 sec strike]- Tjunction- cedar
2x20 of sit ups, back rises, step ups and 2x 50m of launchers...
rate: ####
reflections: the run was quite tiring get the cemetery there.. maybe there's no shade there
and it's very hot there.. for the exercises, quite okay...
+ AMEN
