050207

schedule:
3 x 60m
3 x 150m
2 x 300m

reflections:
i think today's timings for 150m and the last run for 300m were satisfactory. the rest were average or below average. :S SPH relays are in 2 weeks and my timings are not showing that i can perform! it's really time to grit our teeth and train hard!

and with this i end my hard core postings. i've updated my trackblog from 020207! FINALLY!
good job, su ting!-pats self on back-

toodles.

020307

sxchedule:
100m x 3
[200m/rest 40s/200m] x 2
-
hanging sit ups x 20 x 3sets
back raisers x 20 x 3sets

reflections:
the training schedule seemed light today but ohmy we were all so tired. timings for 100m was not good and i didnt reach the targets jiaolian set for me for the 200m runs! :(
aish. training's really not up to standard. why?

280207

schedule:
staircase training
-(15 steps x 10) {fast}
-(one leg hop up big step x 3 each leg)
push ups x 20 x 3 sets
L-over x 20 x 3 sets
stadium corridor{run} x 10 x 2sets

reflections:
it rained and rained today. thus, we were forced indoors.
stair case training was tiring. i realised the strength of my legs are not so strong anymore. :(
ah i enjoyed today's training. it was tiring but i like the runs when the wind blew against me. :)
i was trying to change my technique too. like landing on the ball of my feet instead of my toes.

260207

schedule:
150m x 4
300m x 1
500m x 1

reflections:
300m timing was yuck! :( can't really rmb how i felt though. 500m timing was not so good either. 150m timings were well, acceptable. i think i slept late on that day. whenever i sleep late it somehows show in my training! thus i shall resolve to sleep early ob the night before training day!

230207

schedule:
jog to garden
slope training
-(30m x6)
-(30m x 8)
run back to school
fast starts with cones x 4

reflections:
it's AMAZING how i can run after consuming SO MUCH food for chinese new year! haha.
today's training schedule was disrupted by the rain. ah. i wanted to do the 30m time trial since i didnt do it on wednesday! anyway, slope training was quite tiring even though it was a gentle slope. the fast starts with cones made you run off with the feeling of taking flight. :)

140207

schedule:
TIME TRIAL
100m
-
250m x 4

reflections:
VALENTINE'S DAY!
i cant rly rmb how i felt and all cos i failed to update my logbook after 120207. :(
however, i did remember mrtay talking to us on how we were not putting in enough effort and our attitudes towards training was all wrong. after that, we did 4 x250m which i pushed for but only attained a timing i deemed satisfactory for my last run.

120207

schedule:
TIME TRIAL!
100m
400m
-
4 x 200m

reflections:
AH! i didnt reach the target i set for myself for 400m time trial. i was 0.02s short! starting was a little too slow i guess. it's always my starting isnt it. 100m was ok timing. jiaolian said that our intensity wasnt there. and we got scolded for being complacent. i think 我们不进则退. :S so i pushed for 200m but didnt get the timing i wanted. talked to jiaolian after trng. she told me what yto do to pull up my standard of training. need to buck up.

090207

schedule:
[(200m/rest40s/200m) x 2] x 2

reflections:
i didnt exactly felt exhausted but i had vomit coming out through my nose. EWW. i just bent down to stretch and it came out. i shall not give explicit details of the event. i didnt reach the targets jiaolian set for me. :( but i pushed myself for the runs.

070207

schedule:
1 x 500m
[run 100m, hurdle 200m] x 3
1 x 150m

reflections:
TIRING! but ooh i love hurdles! the timing wasn't very good but i just like the feel of going over the hurdle! hurdle trainings are way more exciting than flat running. and i'm slowly getting over my fear of the hurdle. less shuffling before the hurdle. after all, the hurdle can't knock me down but i can knockit down! haha. :)

050207

schedule:
60m x 5
100m x 3
400m x 2

reflections:
Today was a slow slow day. :( Howerver, 60m runs improved from past trainings. 400m and 100m were really slow though. especially the last run for 400m. i MUST learn to pace myself.

020207

schedule:
3 x 250m
2 x 350m
6 x 200m relay run (which means i only ran 200m)

reflections:
my thigh muscles were aching like crazy madness. i had to rely on my mental strength to get me through the schedule!
and then there was relay run and i was the last runner! :S fortunately, they were already leading by quite a bit so i only had to maintain the lead.phew. but i liked my relay run even though it was not of some really good timing. i didnt feel any ache when i run that 200m.i was just like GOGOGO. :)
i realised my low CG was a result of me bending my knees. I MUST MUST MUST work on my running technique!

310107

HAPPY BIRTHDAY SZE!

schedule:
5 x 30m
3 x 100m
2 x 300m
3 x 10 human lift
3 x 15 butt kick
3 x 20 push-ups

reflections:
i realised i havent done 30m since last january! so i ot a PB today for 30m!
100m was normal although my CG felt low again.
for my first 300m run,i slowed down somewhere in the middle cos there were a whole line of people blocking me.
then,i decided i had to do a better timing for my next one so i started fast.or at least i thought i started fast.my second run was slower than my first. :(
human lift made my thigh muscles ache like crazy madness.but ooh i'm strong!i can lift siti who weighs the same as me!
i am going to have toned arm muscles from push-ups! lalala.
and we had yummy cake after training! mmm. what a way to end training! :D

290107

schedule:
[1 set]
accelerate 30m;maintain;accelerate
[x6]
[2 times w/o dumbbell, 1 time w/ 0.5kg dumbbell, 3times w/ 1kg dumbbell]

8om power run[x4]

reflections:
couldnt really move my arms fast with the weights but i will have toned arm muscles! :D
felt myself using my arms to lengthen my stride for the power run.
my CG felt unusually low though. hmmm.

260107

schedule:
3 x 50m
4 x 150m
2 x 450m

reflections:
the rain was annoying but we completed was schedule anyway-
IN THE RAIN.uh,50m and 150m felt fast.first 450m was ok but the
last run for 450m was rather slow-ran at the wrong pacing.aish.i need
to change my running technique,shin pain is coming back.GASPS.

240107

schedule:
last 4 hurdles.
[1 set]
start from 200m,clear 4 hurdles,
jog back to first hurdle, clear 3 hurdles,
jog back to second hurdle,clear 2 hurdles,
jog back to third hurdle,clear last hurdle
and run past finishing line of 100m.
[x four]

reflections:
ooh. tiring. but i can feel myself getting better.
it's like there are some that i can clear well. :)
and the speed too.
i decided to make my blog simple.