trainin blog

2007-04-30T06:56:00.000-07:00

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! (:

2007-03-07T16:03:00.000-08:00

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..

2007-01-21T00:54:00.000-08:00

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..

2007-01-21T00:42:00.000-08:00

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..

2007-01-13T00:14:00.000-08:00

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

2006-12-25T23:25:00.000-08:00

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...

2006-12-21T21:32:00.000-08:00

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...

2006-12-20T23:18:00.000-08:00

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

2006-12-20T22:57:00.000-08:00

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..

2006-12-20T22:44:00.000-08:00

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.

2006-12-20T22:34:00.000-08:00

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...

2006-12-10T00:32:00.000-08:00

8/12/06

venue: macRitchie

time: 1430-1730

weather: fine

no. of hours slept: 8

nutrition:

breakfast- bread, milk

lunch- rice, egg, fish, vegetables, tofu... green apple and orange...

after training- 100 plus

dinner- 2 waffles[ cheese and strawberry ] and big glup [[ ice lemon tea and 100 plus]]

schedule: 5km [ run to the road...] , 6 times of up slope, stairs than down... and

5x5x standing board jump...

timing: 24.52

rate: ####1/2

reflections: the 5 km run was very tiring for me. in the begining, not sure why i felt that

my whole body very tide, and very hard to breathe... and felt like vomiting, back just

keep going till finish... yarh...

and for the up slope thing, very tiring... and the jump thing quite okay.. learn that no

matter what run we do, always have a goal and an aim so you will know what kind of

standard you want to go for. Yarh...

2006-12-10T00:13:00.000-08:00

6/12/06

venue: bishan

time: 0800-1100

weather: fine..

no. of hours slept: 6

nutrition:

breakfast- bread, milk

after training- banana.. glup[ice lemon tea and 100plus]

lunch-2 cheese cakes and oranges

dinner- noodle and pear..

schedule: 10x150m and 8x150m

[walk back rest-3 min and 5 min after one set..]

timing:[ 26.24 25.81 25.89 28.76 27.05 27.34 26.09 26.21 26.63 27.65 ]

[[ 27.08 28.48 27.82 30.37 27.72 34.46 29.93 27.17 ]]

rate: #####

reflections: very very tiring, did my very best in each set, and need to still

take notice of my hand swing and my legs need to lift higher... yarh...

2006-12-01T01:22:00.000-08:00

1/12/06

venue: bishan stadium

time: 0800-1115

weather: hot!!!

no. of hours slept: 7 hrs

nutrition:

breakfast- milk with cerals

lunch- white chicken rice

dinner- waffle with kaya and ???

schedule:

8 sets of 300m[ than walk to 200m ] 200m..[[ only did 7 sets.. :( ]]

rate: ####1/2

reflections:

today... super tiring... maybe it is because of the weather... and maybe because i am not feeling too

well... but i did the most i can go...

one huge mistake i still make is my hand swing.. i still go side ways... and i had to keep telling my self

move the correct way... yarh...

2006-11-26T02:11:00.000-08:00

24/11/06

venue: macRitchie

time: 0800-1100

weather: fine

no. of hours slept: 61/2

nutrition:

breakfast- two buns.. milk

lunch- chicken rice

dinner- maggi noddle with vegetables, egg and mushroom

schedule:

5km time trial- 26:05

rate: ####

reflections:

This time trial not so good maybe because of the wet ground and i am not really feeling

well.. will do a better timing the next trial... yarh...

2006-11-23T01:03:00.000-08:00

22/11/06

venue: school

time: 8-11 am

weather: fine

no. of hours slept: 6

nutrition:

breakfast-bread, milk with ceral

after training- strawberry ice-blented, jelly, crackers...

lunch- chicken rice, orange and apple

dinner- mie feng, apple

schedule: 4-5 km(new rd.)[[ cedar to cedar ave., turn left to T junction at upp. serangoon rd. than turn left up to potong pasir, pass mrt... towards macperson rd. than turn left back to upp. aljunied rd. than turn left back to cedar ave. than lastly back to school...]] and 3x20 of the 3kg ball (throw one... front, back, left and right side.)

rate: ####

reflections:

New road quite okay, a bit tiring at the macperson road there. For the throwing ball thing, quite tiring

when i reached to the second set, but was happy when i finish the whole thing. After that we played

netball for awhile befor go cool down...

2006-11-23T00:52:00.000-08:00

20/11/06

venue: school

time: 8-11 pm

weather: okay...

no. of hours slept: 6

nutritions:

breakfast- cake, milk with ceral...

after training- 100 plus, bread...

lunch- chicken popcorn, ice lemon tea, nuggets...

schedule: 20x150 m, 2x20 of sit ups and back rises

rate: ####

reflections:

Today quite tiring, and because our rest is walk back time, i had to control my pace for each sets... and

maybe cause i do too fast in front, in the middle, i slowed down alot, but managed to catch up a bit at

the back i guess. So it's not too bad after all. For the exercises, quite okay and my sit up quite weak, so

had to do more sit up to strengthen my stomach muscle i think...