Today work was easy.. Had lunch with my dad, my ah ma , and my 2 aunt... We had japanese food at the Tampines Swimming complex.. Not bad... was quite good..
First training for all freshman... We got quite a number of guys joining us.. we have few girlsas usual.. HAHA! I hope the team will be strong... I believe everyone will do it! I din interact with them much... Cause i was late... I shall tok to dem next training.. hehe
We did 45min farklek. Every 2nd 100m of each laps we were supposed to run it at 5km race pace.. Good miledge for my OSIM triathlon.. HAHAH!
Gotta turn in early for tml bike session... Tomorrow a HOLIDAY!!! (:
Wednesday, 30 April 2008
Tuesday, 29 April 2008
#2 Journey To Osim
Today i did alot of turret punch at work..HAHA! I seems to have a approachable look.. Now a days alot of people talk to me.. Today the Tooling lab guy talk to me about NS. Then the cleaner of Blk24 also talk to me... I shall make a list of people who always talk to me ....
Anyway.. I did an 20min bike session at the GYM today again! My 2nd bike session. Tiong Han was with me.. He merely just hang around the gym wasting time... HAHA! He did a 12min cycle. We went for lunch... 1st we went bistro walk to get my sandwich... I pull the glass door when says push.. BANG!!! Everyone in bistro walk look at me.. LOL!!! I cant stop laughing and walk in ... HAHA!! I feel so stupid! (: I believe Tiong Han will make this a BIG news to the Tri-team..
AFter that went to mensa and get busy with the sandwich... (: It was nice.. With all the veggies~
I did a long swim session today. ShiHan , calgary and friends were there. Good to see them practising.. I believe they will be fishliked 1 day. (:
I did:
200 warm up
3 sets of (10x25 drills 500 swim)
200 warm down.
Total distance : 3400m
I feel faster and smoother than before... My deceleration seems to be lesser... COOL!
Went back home for dinner....
Anyway.. I did an 20min bike session at the GYM today again! My 2nd bike session. Tiong Han was with me.. He merely just hang around the gym wasting time... HAHA! He did a 12min cycle. We went for lunch... 1st we went bistro walk to get my sandwich... I pull the glass door when says push.. BANG!!! Everyone in bistro walk look at me.. LOL!!! I cant stop laughing and walk in ... HAHA!! I feel so stupid! (: I believe Tiong Han will make this a BIG news to the Tri-team..
AFter that went to mensa and get busy with the sandwich... (: It was nice.. With all the veggies~
I did a long swim session today. ShiHan , calgary and friends were there. Good to see them practising.. I believe they will be fishliked 1 day. (:
I did:
200 warm up
3 sets of (10x25 drills 500 swim)
200 warm down.
Total distance : 3400m
I feel faster and smoother than before... My deceleration seems to be lesser... COOL!
Went back home for dinner....
Monday, 28 April 2008
TAS Biathlon Result OUT!
Result was out today. I was 4th!!! But the timing wasn't great.
800m Swim: 17:15
5km run: 20:58
Total time: 38:13
haiz~ But i know i did well in the swim part... HAHA!
Anyway.... today i started my first bike session. I did a 20min cycle at the gym bike. I suppose that is about 10km. Suppose to do a 40min session but Raymond keep rushing me to go lunch... I tink 20min is good for a start lar... I should not rush..
Swim training at night. Was an easy 1....
200 warm up
10x25 drills
400 swim
3x (50 fin 50 swim)
8x25
Total distance : 1600m
Thats all!
800m Swim: 17:15
5km run: 20:58
Total time: 38:13
haiz~ But i know i did well in the swim part... HAHA!
Anyway.... today i started my first bike session. I did a 20min cycle at the gym bike. I suppose that is about 10km. Suppose to do a 40min session but Raymond keep rushing me to go lunch... I tink 20min is good for a start lar... I should not rush..
Swim training at night. Was an easy 1....
200 warm up
10x25 drills
400 swim
3x (50 fin 50 swim)
8x25
Total distance : 1600m
Thats all!
New Season Ahead!
Ending of TAS Aquathlon Challenge 2008 marks the start of a new session. Osim Triathlon, NUS run and Army-Half Marathon lies ahead.. Its gonna be a challenge of endurance... These races consist of at least 1 10km run. Here's the details:
Osim Tri:
1500m swim , 40km bike, 10km run
NUSrun:
10km run
Army-Half Marathon:
21km run
HAHA! I am gonna start training for them real soon! Most of them are long races.. So i neeed to start building my milege base. I aiming a weekly milege of 35km run, 70km bike, 10km swim. It will be achieved through 5 bike session, 4 run and 3 swim. The reason for having 5 bike session is because of the time constrain. I can the most give 40min of cycling everyday. HAHA! Cause i cycle during break time.... Hope i can hit it... even if i cant... i should be almost there.... Keeping fit and healthy is the main reason for me to train! (:
COME ON LET'S DO IT!
Osim Tri:
1500m swim , 40km bike, 10km run
NUSrun:
10km run
Army-Half Marathon:
21km run
HAHA! I am gonna start training for them real soon! Most of them are long races.. So i neeed to start building my milege base. I aiming a weekly milege of 35km run, 70km bike, 10km swim. It will be achieved through 5 bike session, 4 run and 3 swim. The reason for having 5 bike session is because of the time constrain. I can the most give 40min of cycling everyday. HAHA! Cause i cycle during break time.... Hope i can hit it... even if i cant... i should be almost there.... Keeping fit and healthy is the main reason for me to train! (:
COME ON LET'S DO IT!
Hai Cut!
Went for some business at Jurong with my parents.. LOL! Its a secret.. My dad drove us to tour around NUS. I realised that i have a straight bus to NUS. HAHA! It seems to be more convenient than NTU.
I starts to think of what the NTU PHDs asked me during the scholarship interview. The question was " why NTU?" I answered that i like the school. I cant accept that as an answer... But i still said it out... Now i starts to think about this Question again... Maybe NUS will be better.. (:
Anyway.. i still have 2 years to consider this....
Went Far East Plaza to have my hair cut. I came upon this place from the forums. Its a girl forum but who cares.. haha The hair service by Maison Hairmake was GREAT!!! It's the best hair service that i ever enjoyed in my whole life. The hair was was good... The hair cut was lulaby lar!!! My hair stylist was winnie. She was so gentle with my hair that i almost fall asleep. Really skilled! She was menticulous and very particular about cutting hair. She really goes into small details of my hair... She made an effort to make every strand contributes to the final style ... PRO! The style was not bad lar.. nothing fanciful but i like it! (:
Met up with wy and xy at night for some window shopping. We had dinner at North Bridge road. We ate claypot chicken rice. Was Great! haha! Kinda unhealthy... But once in a while is ok....
Thats how i spend my sunday... not bad lar.. haha...
I starts to think of what the NTU PHDs asked me during the scholarship interview. The question was " why NTU?" I answered that i like the school. I cant accept that as an answer... But i still said it out... Now i starts to think about this Question again... Maybe NUS will be better.. (:
Anyway.. i still have 2 years to consider this....
Went Far East Plaza to have my hair cut. I came upon this place from the forums. Its a girl forum but who cares.. haha The hair service by Maison Hairmake was GREAT!!! It's the best hair service that i ever enjoyed in my whole life. The hair was was good... The hair cut was lulaby lar!!! My hair stylist was winnie. She was so gentle with my hair that i almost fall asleep. Really skilled! She was menticulous and very particular about cutting hair. She really goes into small details of my hair... She made an effort to make every strand contributes to the final style ... PRO! The style was not bad lar.. nothing fanciful but i like it! (:
Met up with wy and xy at night for some window shopping. We had dinner at North Bridge road. We ate claypot chicken rice. Was Great! haha! Kinda unhealthy... But once in a while is ok....
Thats how i spend my sunday... not bad lar.. haha...
Sunday, 27 April 2008
TAS Aquathlon Challenge
Today was the day... my very last race for tp...
I did pretty good ... atot i din win the top 3... But weiqiang did! He is the only 1 from poly that went up for the prize... GOOD JOB! HAHA!
The wave was choppy. Everyone's swim timing was off. Mok did a 13:30+ swim and ended with a 31+ timing. Sikander was 2nd with a 15+ min swim and a 35min overall timing. Weiqiang was 3rd with a 15+min swim and a 36+min total time. I did a 17:10 swim and a total time of 37+min.
The actual result wil be out the next few day... Stay tune i will post it up (:
AH!!! I lost my goggle and sunglasses.. I cant believe it man! Its the first time i lost it at the transition area.. I tot Tri/Bi athelete are people of finest quality.. Cannt believe i will lose my stuff dere. Sad~ Both assets are of great importance to me... haiz~ It's ok.. It's just materials... I still have my friends and YUKI YAKI!!! HAHA!
We celebrated with a feast at YukiYaki!! Shiok man! We cook chao fan, chao mian and chao dou miao. It was fun cooking at yukiyaki .. haha! We had ice cream buffet after that.. We get to make our own ice-cream.. The passion fruits was the best! We pull 6 cups of ice-cream mixed and it looks like ' qiu lian ban mian'... LOL! Hell lots of fun over at the pan.. haha ! And we realise that we can make ice-cream out of zapper...
We had fun!
This marks the end of my tp races... It was a great 1..(:
I did pretty good ... atot i din win the top 3... But weiqiang did! He is the only 1 from poly that went up for the prize... GOOD JOB! HAHA!
The wave was choppy. Everyone's swim timing was off. Mok did a 13:30+ swim and ended with a 31+ timing. Sikander was 2nd with a 15+ min swim and a 35min overall timing. Weiqiang was 3rd with a 15+min swim and a 36+min total time. I did a 17:10 swim and a total time of 37+min.
The actual result wil be out the next few day... Stay tune i will post it up (:
AH!!! I lost my goggle and sunglasses.. I cant believe it man! Its the first time i lost it at the transition area.. I tot Tri/Bi athelete are people of finest quality.. Cannt believe i will lose my stuff dere. Sad~ Both assets are of great importance to me... haiz~ It's ok.. It's just materials... I still have my friends and YUKI YAKI!!! HAHA!
We celebrated with a feast at YukiYaki!! Shiok man! We cook chao fan, chao mian and chao dou miao. It was fun cooking at yukiyaki .. haha! We had ice cream buffet after that.. We get to make our own ice-cream.. The passion fruits was the best! We pull 6 cups of ice-cream mixed and it looks like ' qiu lian ban mian'... LOL! Hell lots of fun over at the pan.. haha ! And we realise that we can make ice-cream out of zapper...
We had fun!
This marks the end of my tp races... It was a great 1..(:
Friday, 25 April 2008
Tomorrow will die!
FastForward to evening time!! Reached home at 6:30. Earliest since i started working. I din managed to get the Nayang Scholarship .. I was relieved rather than being sad... I dont know why.. But this wont stop me from pursing my EEE degreee in NTU!! haha... I gotten my salary why should i be so bothered about the promotion. If u catch wat i mean... (:
Today is the last day of CCA recuitment drive.. We did pretty well... got quite a number of ppl joining us this season.. Should be a good start for the team (:
Tml will be the day.. my very last race for TP. I will give it my best shot. Being practising the transition since i using running jersey .. Hope i can have a swift transition tml...
My race tag number is 638... Sounds like 'lu shang fa' which means i found my fortune as i go.. haha! Sounds auspicious.. Hope it will bring me good luck!
"the best pace is a suicide pace, and tomorrow looks like a good day to die "
Counting down to nationals... 1 day
Today is the last day of CCA recuitment drive.. We did pretty well... got quite a number of ppl joining us this season.. Should be a good start for the team (:
Tml will be the day.. my very last race for TP. I will give it my best shot. Being practising the transition since i using running jersey .. Hope i can have a swift transition tml...
My race tag number is 638... Sounds like 'lu shang fa' which means i found my fortune as i go.. haha! Sounds auspicious.. Hope it will bring me good luck!
"the best pace is a suicide pace, and tomorrow looks like a good day to die "
Counting down to nationals... 1 day
Thursday, 24 April 2008
Wednesday, 23 April 2008
CCA Recuitment Drive DAY1
Good Morning~
I was quite early today.. Reached school at 845am. HAHA! I am almost there... Hope i can be early tml. Today work was pretty simple in then morning .. Finally finish the software installation of RAGCU. Next will be installing it for the MAXWELL LAB.
I manage to add in a switch to my iNova Robot. I programmed it in such a way that the robot will move straight, make a turn and stop when ever i press and release the switch. WOAH! I worked in the first trial! LOL! Cant believe it. Tml i gonna try it with the battery and test how long it can last. (:
Lunched with wy marcus and 1 more fren.. i cant remember his name. Was a great tok cok session at bis park.. haha! MANS TALK!
CCA Recuiment Drive
The whole walk way from engine entrance to ITAS entrance and the plaza was super crowded. I need to squeeze my walk through to get to the Triathlon booth. I din really help much lar. I just eye-power at the booth.. haha. Tml i shall help to get ppl to join the Team. Can see that everyone make an effort to contribute to the booth... YEA! That's something worth complimenting.
Transition Training
Today's training was focusing on transition training. We did 2 round of swim and a short run round the fountain. Is about 1km run. We did 3 set of these, only that the last set we ran until the design canteen and back to the pool. I realise my problem with transition. I am slow at wearing my jersey. I figured out a better way to put it on ...
Counting down to nationals... 3 days to go... gotta rest well and diet well.... Preparing myself mentally for the race... Not gonna train till race... (:
I was quite early today.. Reached school at 845am. HAHA! I am almost there... Hope i can be early tml. Today work was pretty simple in then morning .. Finally finish the software installation of RAGCU. Next will be installing it for the MAXWELL LAB.
I manage to add in a switch to my iNova Robot. I programmed it in such a way that the robot will move straight, make a turn and stop when ever i press and release the switch. WOAH! I worked in the first trial! LOL! Cant believe it. Tml i gonna try it with the battery and test how long it can last. (:
Lunched with wy marcus and 1 more fren.. i cant remember his name. Was a great tok cok session at bis park.. haha! MANS TALK!
CCA Recuiment Drive
The whole walk way from engine entrance to ITAS entrance and the plaza was super crowded. I need to squeeze my walk through to get to the Triathlon booth. I din really help much lar. I just eye-power at the booth.. haha. Tml i shall help to get ppl to join the Team. Can see that everyone make an effort to contribute to the booth... YEA! That's something worth complimenting.
Transition Training
Today's training was focusing on transition training. We did 2 round of swim and a short run round the fountain. Is about 1km run. We did 3 set of these, only that the last set we ran until the design canteen and back to the pool. I realise my problem with transition. I am slow at wearing my jersey. I figured out a better way to put it on ...
Ohh here's a funy picture. 2 combat ration by grace.
She stuff it in my wet shoes... GOSH!
Counting down to nationals... 3 days to go... gotta rest well and diet well.... Preparing myself mentally for the race... Not gonna train till race... (:
Tuesday, 22 April 2008
Very Late!
Raining Morning
It was a rainy morning... and i was late. Isn't it something that is common? lol! I love rainy morning.. Its so cooling .. Great time nua-ing on bed. I miss-ed the MacGriddle... OH MAN! I am sure i gonna eat it 1 day...
Nothing special today... i did run in the evening with ying jian. I did 8x400 at race pace with 2min send off. Averaging 132-135. I need to burn this into my muscle memories.... Counting down to nationals ... 4 more days...
It was a rainy morning... and i was late. Isn't it something that is common? lol! I love rainy morning.. Its so cooling .. Great time nua-ing on bed. I miss-ed the MacGriddle... OH MAN! I am sure i gonna eat it 1 day...
Nothing special today... i did run in the evening with ying jian. I did 8x400 at race pace with 2min send off. Averaging 132-135. I need to burn this into my muscle memories.... Counting down to nationals ... 4 more days...
Monday, 21 April 2008
School Re~open
A new Beginning
Today is the start of AY 08/09. LOL! Time really flies... A new batch of MP/SIP student will be coming into the CUs. I can still remember myself as a MP/SIP student, surfing the net.. going for that uncountable number of tea breaks, trying to watch youtudes and cruchyrolls,, taking 2hour lunch breaks... doing pull up and walking around the school... HAHA! NOw i am a staff of engine school. I have grown up! (:
Morning Hassle
Oh man!! I took 72 to the mosque and walk all the way to Blk 24 lvl 1 of TP. Just to save that $0.40. Now my card expired , no more consession thats why cannot anyhow go on bus ride.
When i reached school, i realised i forgot to bring LabView CDs. LOL! I went all the way back to hougang to take. So, i walk to the busstop at my aunt house to take 72. Den! I forgot to tap out!! Gosh~ NVM... I went back to get the CDs and went back on the 72 trip back to school. Same, i alighted at my aunt house busstop and walked alll the way to lab. Sian~ WALK WALK WALK! Anyway.. i saved $1.60 for bus trip today (including the 1 i went home)
Tired after all the walking
Swim training
I was late for training.. 30 mins late sia. I missed the warm-up and drills and straight away went into main set.
2x100 30s RI faster than race pace (managed to hold at 130)
4x100 5s RI race pace (managed to hold at 135)
200 cruise pace
After i finished the main set.. i went on to complete the unfinished drills... did 10x25drills...
Ended with 8x25 sprints...
Pretty easy cause this week is tapering week
Dinner-ed with the team... Hope i can wake up tml for MAC Griddles!! Its so cute... lol (:
Today is the start of AY 08/09. LOL! Time really flies... A new batch of MP/SIP student will be coming into the CUs. I can still remember myself as a MP/SIP student, surfing the net.. going for that uncountable number of tea breaks, trying to watch youtudes and cruchyrolls,, taking 2hour lunch breaks... doing pull up and walking around the school... HAHA! NOw i am a staff of engine school. I have grown up! (:
Morning Hassle
Oh man!! I took 72 to the mosque and walk all the way to Blk 24 lvl 1 of TP. Just to save that $0.40. Now my card expired , no more consession thats why cannot anyhow go on bus ride.
When i reached school, i realised i forgot to bring LabView CDs. LOL! I went all the way back to hougang to take. So, i walk to the busstop at my aunt house to take 72. Den! I forgot to tap out!! Gosh~ NVM... I went back to get the CDs and went back on the 72 trip back to school. Same, i alighted at my aunt house busstop and walked alll the way to lab. Sian~ WALK WALK WALK! Anyway.. i saved $1.60 for bus trip today (including the 1 i went home)
Tired after all the walking
Swim training
I was late for training.. 30 mins late sia. I missed the warm-up and drills and straight away went into main set.
2x100 30s RI faster than race pace (managed to hold at 130)
4x100 5s RI race pace (managed to hold at 135)
200 cruise pace
After i finished the main set.. i went on to complete the unfinished drills... did 10x25drills...
Ended with 8x25 sprints...
Pretty easy cause this week is tapering week
Dinner-ed with the team... Hope i can wake up tml for MAC Griddles!! Its so cute... lol (:
Sunday, 20 April 2008
WeekEnds~
Friday : Temasek Polytechnic Regatta
Yea! Today was the last day of the FreshMan Orientation which was also the Regatta. Regatta is an event where students gather at Bedok Reservoir for a series of dragon boat competitions among the 5 schools. Time really flies, i remember when i was a freshman, i was sitting dere cheering for Engine School. When i was year 2, i was rowing for Engine school and now i am an graduates of Tp watching the Regatta. HAHA! All my memories in TP flashes just like a film with the students' cheering as the background sound as i watch the Regatta. It's here that i grow alot. I will cherish my rest of stay in TP. YEA!
The regatta ended , Biz school was the champion again. I believe Engine school will do it next year.. Great spirit by the Desgin students , although they din win anything , but they are champions in the heart of their director.
Went swimming with weiyang and grace at TP pool
Swim workouts:
200 warm up
10x25 drills
1000 swim
100 warm down
Total distance: 1800m
Went kovan for dinner with my mum. I had mixed veg rice, Tau Hua, and red bean bread. LOL! I sure can eat alot.
Suppered with wy and xy at chomp chomp. It was dinner for them. I had bean curb again. LOL! It's late and i dont want to have anything heavy...
Saturday : Last Hard Training
Worked up quite late. Din manage to go for monring workout. Played SG in the morning. In the afternoon went to school for my last hard training before nationals
I Did:
2 x [800m swim (cruise 1st 400m, race pace 2nd 400m)
5km run (hard 1st 3km , cruise back last 2km) ]
3 x [300m swim 800m run ]
total distance:
Run: 12400m
Swim: 2500m
LOL! Really is a fat burning session. HAHA! I was so hungry after i complete the set. Went to ikea for dinner with wy, jasmine, xy and tiong han. Had spaghetti and ice cream. The ice cream was great. Super cold and soft.. haha! Went for a walk at cityhall.
Sunday: Earning that $30
Woke up early in the morning.. was so nua that i keep going back to bed. Suppose to go down to KRATOS at the same time with my mum whom is going to help out at my uncle vegetarian store at 630am. Ended at reaching KRATOS at 920am. Job was simple.. all i need to do is just fold the clothes and packed into a plastic bag. The clothes was the Inter-school Aquathlon Challenge shirt that i will be getting coming 26th april.. LOL! I packed the official shirt today. Working with Fredrick was great.. i got to drink 2 wan wan milk , 1 peanut pancake and 1 packet of large fries... NOt bad... I worked from 920 to 1340 and he count it as i 5 hours .. LOL! This was how i got my $30. HEEH!
Lunched with my parents and went home to sleep. Was so tired after looking at so many clothes.. Woke up in the night to mop the floor and head for Hougang Mall for dinner.... Pretty simple sunday....
Next week will be a tapered week before nationals... Gotta do my best for the SChool!!! My last Race!! (:
Yea! Today was the last day of the FreshMan Orientation which was also the Regatta. Regatta is an event where students gather at Bedok Reservoir for a series of dragon boat competitions among the 5 schools. Time really flies, i remember when i was a freshman, i was sitting dere cheering for Engine School. When i was year 2, i was rowing for Engine school and now i am an graduates of Tp watching the Regatta. HAHA! All my memories in TP flashes just like a film with the students' cheering as the background sound as i watch the Regatta. It's here that i grow alot. I will cherish my rest of stay in TP. YEA!
The regatta ended , Biz school was the champion again. I believe Engine school will do it next year.. Great spirit by the Desgin students , although they din win anything , but they are champions in the heart of their director.
Went swimming with weiyang and grace at TP pool
Swim workouts:
200 warm up
10x25 drills
1000 swim
100 warm down
Total distance: 1800m
Went kovan for dinner with my mum. I had mixed veg rice, Tau Hua, and red bean bread. LOL! I sure can eat alot.
Suppered with wy and xy at chomp chomp. It was dinner for them. I had bean curb again. LOL! It's late and i dont want to have anything heavy...
Saturday : Last Hard Training
Worked up quite late. Din manage to go for monring workout. Played SG in the morning. In the afternoon went to school for my last hard training before nationals
I Did:
2 x [800m swim (cruise 1st 400m, race pace 2nd 400m)
5km run (hard 1st 3km , cruise back last 2km) ]
3 x [300m swim 800m run ]
total distance:
Run: 12400m
Swim: 2500m
LOL! Really is a fat burning session. HAHA! I was so hungry after i complete the set. Went to ikea for dinner with wy, jasmine, xy and tiong han. Had spaghetti and ice cream. The ice cream was great. Super cold and soft.. haha! Went for a walk at cityhall.
Sunday: Earning that $30
Woke up early in the morning.. was so nua that i keep going back to bed. Suppose to go down to KRATOS at the same time with my mum whom is going to help out at my uncle vegetarian store at 630am. Ended at reaching KRATOS at 920am. Job was simple.. all i need to do is just fold the clothes and packed into a plastic bag. The clothes was the Inter-school Aquathlon Challenge shirt that i will be getting coming 26th april.. LOL! I packed the official shirt today. Working with Fredrick was great.. i got to drink 2 wan wan milk , 1 peanut pancake and 1 packet of large fries... NOt bad... I worked from 920 to 1340 and he count it as i 5 hours .. LOL! This was how i got my $30. HEEH!
Lunched with my parents and went home to sleep. Was so tired after looking at so many clothes.. Woke up in the night to mop the floor and head for Hougang Mall for dinner.... Pretty simple sunday....
Next week will be a tapered week before nationals... Gotta do my best for the SChool!!! My last Race!! (:
Thursday, 17 April 2008
Mentally Drain-ed
Work
Today i was early for work!!!!! My dad gave me a ride to work thats why. hahah! I continued with the software installation. Its pretty slow cause i only have 1 dvd player. I borrowed another dvd player from Mr Lee Yew Fai. Manage to speed up abit.
While installing, i am busy writing out this speech. I was selected to be a valedictorian for my graduation ceremony. LOL! The dateline was monday and i was too busy that i forget about it. Joan De Cotta is kind enough to extend it till next monday for me. Of cause i will try to give it to her earlier
Lunch time swim
I focus on the intensity of the workouts and not the distance cause race is near
Workout:
200 warm up
10x25 drills
2x400 30s RI Race pace
400 Relax pace
300 warm down
Total distance: 2200m
Lunch-ed with xy, tiong han and a SP guy. LOL! Was great.... we chat quite abit.
Evening run
Did race specific workouts. Was given my grace. I suppose is a speed set.
We did 3x1000m at 3k pace with 1min rest interval and farklek of 4x 200hard 200 easy
My mental was pretty drain-ed at that point after a long day work. I did a 3:44~3:46 pace for each 1km. Feels good and fast. I think my arobic threshold is improving. I can hold a 1:30 per 400 at comfortable pace. GREAT! I was abit awaken after that. But when i sat down and chat with the trackers... my mental drain was back. I think i need some rest lar.
PS the team
Suppose to camp in school for the next day regatta. But i am really drained till bit. So i ps them and camp at my aunt house instead. Had dinner at my aunt house. I continued to work on my speech and i finally managde to complete it. WOAH! I guess i need some sleep.. need to report at 7am in the morning. nitezz
Today i was early for work!!!!! My dad gave me a ride to work thats why. hahah! I continued with the software installation. Its pretty slow cause i only have 1 dvd player. I borrowed another dvd player from Mr Lee Yew Fai. Manage to speed up abit.
While installing, i am busy writing out this speech. I was selected to be a valedictorian for my graduation ceremony. LOL! The dateline was monday and i was too busy that i forget about it. Joan De Cotta is kind enough to extend it till next monday for me. Of cause i will try to give it to her earlier
Lunch time swim
I focus on the intensity of the workouts and not the distance cause race is near
Workout:
200 warm up
10x25 drills
2x400 30s RI Race pace
400 Relax pace
300 warm down
Total distance: 2200m
Lunch-ed with xy, tiong han and a SP guy. LOL! Was great.... we chat quite abit.
Evening run
Did race specific workouts. Was given my grace. I suppose is a speed set.
We did 3x1000m at 3k pace with 1min rest interval and farklek of 4x 200hard 200 easy
My mental was pretty drain-ed at that point after a long day work. I did a 3:44~3:46 pace for each 1km. Feels good and fast. I think my arobic threshold is improving. I can hold a 1:30 per 400 at comfortable pace. GREAT! I was abit awaken after that. But when i sat down and chat with the trackers... my mental drain was back. I think i need some rest lar.
PS the team
Suppose to camp in school for the next day regatta. But i am really drained till bit. So i ps them and camp at my aunt house instead. Had dinner at my aunt house. I continued to work on my speech and i finally managde to complete it. WOAH! I guess i need some sleep.. need to report at 7am in the morning. nitezz
Wednesday, 16 April 2008
Nayang Scholar Interview
Inteview@1020am
Wake up at 7am!!! Left home at 8am for NTU, right at the far end of the east-west-line. LOL! The journey was not that boring. I met my friend at NEL and we chat till he drop off at Douby Ghaut for his work. From there to outram and to boon lay, i am accompanied by my mp3.
I told 179 from boon lay station to NTU. My destination is the student service centre. According to this student, i need to walk up this hill to reach the place. OH MAN! The hill is pretty steep and the sun was blazing. I was perspiring as though i just finished a 5k time trial. Still manage to reach the place at abour 945.
I met this guy, Andrew from SP. He is a fly swimmer. He was the 1st interviewee of the day. 2nd will be me and third is a girl by the name priscilla from np. Both of them are gold medalist and LKY award winner of their school. WOAH! i din tell them i am 1 too.. haha.
Interview was so~so. But i think i am honest and sincere about my answer. I dont wan to lie my way through just to impress the PHD and realised that i am just a empty vessel. I had my own stand and i strongly believe in it. Others will not change my mind on the target i set, comments and critisums will only shape my path to that target. I like the way i present myself in the interview. Enrolling to NTU is already my 'salary', getting the Nayang Scholarship will just be a bonus. I will be happy to get that. Even if i lose it, i am still satisfied with that 'salary'
Lets hope for the best~
New Friends
Andrew was a nice guy. He offered me and priscilla a ride to dover despite the fact that he is the first to be interviewed. We chat quite alot and exchange contacts. I believe we will meet up soon at the LKY award ceremony... maybe they will be surprised to see me there..(:
Night Training
I was late for training today. Needa do some work back at the lab.
Today we did intervals of 1k 2k 2k 1k at 30s rest interval. We going at a pace of 10k 5k 5k die. I missed the first 1k cause i was late. I did a 135 pace for both my 2k and a 130 pace for the last 1k. Then i go on to finish the 1k that i missed at 140 pace. Pretty easy cause of the cold weather.
Dinner-ed at the coffee shop near the police post and head back home.
Wake up at 7am!!! Left home at 8am for NTU, right at the far end of the east-west-line. LOL! The journey was not that boring. I met my friend at NEL and we chat till he drop off at Douby Ghaut for his work. From there to outram and to boon lay, i am accompanied by my mp3.
I told 179 from boon lay station to NTU. My destination is the student service centre. According to this student, i need to walk up this hill to reach the place. OH MAN! The hill is pretty steep and the sun was blazing. I was perspiring as though i just finished a 5k time trial. Still manage to reach the place at abour 945.
I met this guy, Andrew from SP. He is a fly swimmer. He was the 1st interviewee of the day. 2nd will be me and third is a girl by the name priscilla from np. Both of them are gold medalist and LKY award winner of their school. WOAH! i din tell them i am 1 too.. haha.
Interview was so~so. But i think i am honest and sincere about my answer. I dont wan to lie my way through just to impress the PHD and realised that i am just a empty vessel. I had my own stand and i strongly believe in it. Others will not change my mind on the target i set, comments and critisums will only shape my path to that target. I like the way i present myself in the interview. Enrolling to NTU is already my 'salary', getting the Nayang Scholarship will just be a bonus. I will be happy to get that. Even if i lose it, i am still satisfied with that 'salary'
Lets hope for the best~
New Friends
Andrew was a nice guy. He offered me and priscilla a ride to dover despite the fact that he is the first to be interviewed. We chat quite alot and exchange contacts. I believe we will meet up soon at the LKY award ceremony... maybe they will be surprised to see me there..(:
Night Training
I was late for training today. Needa do some work back at the lab.
Today we did intervals of 1k 2k 2k 1k at 30s rest interval. We going at a pace of 10k 5k 5k die. I missed the first 1k cause i was late. I did a 135 pace for both my 2k and a 130 pace for the last 1k. Then i go on to finish the 1k that i missed at 140 pace. Pretty easy cause of the cold weather.
Dinner-ed at the coffee shop near the police post and head back home.
Tuesday, 15 April 2008
Hectic Day~
Work @ RAGCU
Guess i dont need to mention that i am late for work~ OPPSS HAHA
Work today was pretty mono-tone; Software installation. Total will be 8 CDs per PC. LOL! Labviews, solidwork, anti-virus. I manage to complete quite a few pc with DVD player. Now are left with PC that only have CD play. I only have 1 external DVD player. Installation will gonna be pretty slow~ MAN~
Afternoon Swim
I took that 3hours break again. Went for a swim with caine. Wy joined for lunch
Swim Workout:
200 warm up
5x25 fist drills
5x25 catch up drills
6x200m 20s RI
8x (25 hard 25 easy)
8x (25 kick 25 pull)
300 increasing speed every 50
200 warm down
Total Distance: 3200m
After swim, went back to lab. Guess wat... the technician asked me if i eaten my lunch. I said haven. Then he asked me faster go eat. LOL. Cant he tell my hair is wet... I guess he is just too good and i am bad lar.. But i still produce the result for him leh... Take longer break shouldnt be a problem.
After work
Went down to E2 Matrix to check how's book selling going. Looks fine to me. Hope the new committee will do a good job. I am sure they will. Hang around at the club, chat here and dere den met up with wy and went home.
Ezlink
Since my card expire, i can no longer get concession. I din tap out twice in this week. LOL! Just 2 days and i paid the fare of a full trip twice. OH Man! I need to rememeber to tap OUT!!! arghH~
Evening run
I read up abit about running and came across this articles about running repeats of 1200m.
So i decided to try 1 of the workouts at hougang stadium.
So i did 1200 400 1200 400 1200 400
1200 @ my 5k race pace
400 @ 5s below 5k race pace
Rest interval will be an active 400m jog.
I did 2 set of 1200 400 and the light was off-ed. Oh man~ I cut off my workouts and add in a fast pace run back home. I took about 8min to reach back home. Went to the mini-park for some core strengthening exercise.
Head back home for dinner
NIght RUsh
I realise i forgotten to bring back the CCA transcript from school. I suppose i left it in 1 of the toilet. OH MAN! I need it for tml interview at 1020 am. 'ok claim down and think ' and i got the best solution. I went to get ink for my printer hack into the seal system and print it out.
Sian-ed... my printer need both black and colored ink to work. HENG AR!!! Shaun helped me to print. LOL! He live just a block away from me.. Went to his house to pick up the freshly printed sheets of my seal transcript. I AM SAVED!
What a busy day~
Guess i dont need to mention that i am late for work~ OPPSS HAHA
Work today was pretty mono-tone; Software installation. Total will be 8 CDs per PC. LOL! Labviews, solidwork, anti-virus. I manage to complete quite a few pc with DVD player. Now are left with PC that only have CD play. I only have 1 external DVD player. Installation will gonna be pretty slow~ MAN~
Afternoon Swim
I took that 3hours break again. Went for a swim with caine. Wy joined for lunch
Swim Workout:
200 warm up
5x25 fist drills
5x25 catch up drills
6x200m 20s RI
8x (25 hard 25 easy)
8x (25 kick 25 pull)
300 increasing speed every 50
200 warm down
Total Distance: 3200m
After swim, went back to lab. Guess wat... the technician asked me if i eaten my lunch. I said haven. Then he asked me faster go eat. LOL. Cant he tell my hair is wet... I guess he is just too good and i am bad lar.. But i still produce the result for him leh... Take longer break shouldnt be a problem.
After work
Went down to E2 Matrix to check how's book selling going. Looks fine to me. Hope the new committee will do a good job. I am sure they will. Hang around at the club, chat here and dere den met up with wy and went home.
Ezlink
Since my card expire, i can no longer get concession. I din tap out twice in this week. LOL! Just 2 days and i paid the fare of a full trip twice. OH Man! I need to rememeber to tap OUT!!! arghH~
Evening run
I read up abit about running and came across this articles about running repeats of 1200m.
So i decided to try 1 of the workouts at hougang stadium.
So i did 1200 400 1200 400 1200 400
1200 @ my 5k race pace
400 @ 5s below 5k race pace
Rest interval will be an active 400m jog.
I did 2 set of 1200 400 and the light was off-ed. Oh man~ I cut off my workouts and add in a fast pace run back home. I took about 8min to reach back home. Went to the mini-park for some core strengthening exercise.
Head back home for dinner
NIght RUsh
I realise i forgotten to bring back the CCA transcript from school. I suppose i left it in 1 of the toilet. OH MAN! I need it for tml interview at 1020 am. 'ok claim down and think ' and i got the best solution. I went to get ink for my printer hack into the seal system and print it out.
Sian-ed... my printer need both black and colored ink to work. HENG AR!!! Shaun helped me to print. LOL! He live just a block away from me.. Went to his house to pick up the freshly printed sheets of my seal transcript. I AM SAVED!
What a busy day~
Monday, 14 April 2008
Sianzz Of Interview
As usual i am late for work. I dont know i repeat how many time saying i am late. I am always late.. HAHA! I am so damn lucky to get this $80 job.
Interview By Tp Corporate Com
I am so sick of interview. I have been repeating the same thing to 3 different group of people. First is a panel that consist of directors of TP. Then is to principal and registrat and today is to the Tp Corporate Com. HAHA! Guess wat... Coming wednesday i suppose that i have to repeat the same old answer to the Dean Of administrion of NTU. LOL! I gotta hang in there ... Cannot give up!! COME ON! (:
Monday Swim Training
Was pretty tired after a long day work. Din really look forward to training. But still, i need to hang in there till nationals. I need to be in Top FOrm
Today's workout:
200 warm up 2x25 balance drills 2x25 rotation drills 5x25 fist drills 5x25 catch up drills
4x15m with 1 breathe
4x200m 20s RI (with no kick off)
4x ( 50 kick 50 swim)
16x25 sprint 15s rest
2x(50 kick 25 swim)
50 warm down
Total distance: 2760m
Alrite lar. Not going my 100% .. maybe 80%. Was pretty tired from work. Had Mr Bean pancake (cheese) soya bean and 5 piece of biscuit. Thanks Yanling for helping me get SetE(cheese) and grace for that army biscuit. LOL....
Went home for fried noodle ....
ZZZ.. Gotta go get some sleep
nitezz ALL!
Interview By Tp Corporate Com
I am so sick of interview. I have been repeating the same thing to 3 different group of people. First is a panel that consist of directors of TP. Then is to principal and registrat and today is to the Tp Corporate Com. HAHA! Guess wat... Coming wednesday i suppose that i have to repeat the same old answer to the Dean Of administrion of NTU. LOL! I gotta hang in there ... Cannot give up!! COME ON! (:
Monday Swim Training
Was pretty tired after a long day work. Din really look forward to training. But still, i need to hang in there till nationals. I need to be in Top FOrm
Today's workout:
200 warm up 2x25 balance drills 2x25 rotation drills 5x25 fist drills 5x25 catch up drills
4x15m with 1 breathe
4x200m 20s RI (with no kick off)
4x ( 50 kick 50 swim)
16x25 sprint 15s rest
2x(50 kick 25 swim)
50 warm down
Total distance: 2760m
Alrite lar. Not going my 100% .. maybe 80%. Was pretty tired from work. Had Mr Bean pancake (cheese) soya bean and 5 piece of biscuit. Thanks Yanling for helping me get SetE(cheese) and grace for that army biscuit. LOL....
Went home for fried noodle ....
ZZZ.. Gotta go get some sleep
nitezz ALL!
Sunday, 13 April 2008
Tomorrow is Monday
13/4/2008
My shattered galaxy account has been Expired.. I am no longer elite hero. Not intending to renew it till end of april after i got my pay. This will be my 1st time spending on this online game. For the past few months i had been using free code from my regiment ppl.. LOL
GooD Morning
Slept till quite lab... About 11pm? WEnt to temple to pay respect to my ah gong. The place is at bedok. After that went for lunch at bedok south. We ate the vegetarian food that we brought to the temple. I ordered Tonkatsu set (pork) and my mom ordered 10piece yong tao hu. 3 of us shared everything.. LOL!
Something Eerie~
A reallife incident from my dad.
There was this morning. As usual, my dad will cabb-ed this couple at this hour. They are his regularss. While waiting for their daughter, this lady, dress-ed in office wear came into the car.
Thinking that the daughter had gotten into the car, my dad drove off when the door closed.
The mother say ' Wah! Today wear so nice ar ! Going where?'
The lady keep quiet...
Then....
The mother say ' Wrong person wrong person ... '
My dad stop the car and the lady get off the car....
So weird... How in the world will someone get into the cab when there was already someone inside. Everything wasn't logical..
Sunday Night
Slept the whole of the afternoon till night. LOL! What a beauty sleeep. I din trained at all today. SUppose to do some run but was lazy~ Anyway... i should take a break for that final dash in the coming week. Had cornflakes and bread for dinner...
AFter dinner, mopp-ed the floor. I was sleeping when my mom vacuum it. Save me a task..HAHA. Went for a walk at hougang mall. My mom want to get some stuff from watson. We sat down at 1 of the cafeteria . She orded almond paste while i get my tau hu and pancake from Mr Bean. These few days i had a sudden crave for mr bean. For both friday and saturday night, i had set E (cheese).. and today i had red bean instead cause no more cheese..
Watched the last hour of Death Note. Gotta sleep early for my last push next week till Nationals.. Counting down: 13 days
My shattered galaxy account has been Expired.. I am no longer elite hero. Not intending to renew it till end of april after i got my pay. This will be my 1st time spending on this online game. For the past few months i had been using free code from my regiment ppl.. LOL
GooD Morning
Slept till quite lab... About 11pm? WEnt to temple to pay respect to my ah gong. The place is at bedok. After that went for lunch at bedok south. We ate the vegetarian food that we brought to the temple. I ordered Tonkatsu set (pork) and my mom ordered 10piece yong tao hu. 3 of us shared everything.. LOL!
Something Eerie~
A reallife incident from my dad.
There was this morning. As usual, my dad will cabb-ed this couple at this hour. They are his regularss. While waiting for their daughter, this lady, dress-ed in office wear came into the car.
Thinking that the daughter had gotten into the car, my dad drove off when the door closed.
The mother say ' Wah! Today wear so nice ar ! Going where?'
The lady keep quiet...
Then....
The mother say ' Wrong person wrong person ... '
My dad stop the car and the lady get off the car....
So weird... How in the world will someone get into the cab when there was already someone inside. Everything wasn't logical..
Sunday Night
Slept the whole of the afternoon till night. LOL! What a beauty sleeep. I din trained at all today. SUppose to do some run but was lazy~ Anyway... i should take a break for that final dash in the coming week. Had cornflakes and bread for dinner...
AFter dinner, mopp-ed the floor. I was sleeping when my mom vacuum it. Save me a task..HAHA. Went for a walk at hougang mall. My mom want to get some stuff from watson. We sat down at 1 of the cafeteria . She orded almond paste while i get my tau hu and pancake from Mr Bean. These few days i had a sudden crave for mr bean. For both friday and saturday night, i had set E (cheese).. and today i had red bean instead cause no more cheese..
Watched the last hour of Death Note. Gotta sleep early for my last push next week till Nationals.. Counting down: 13 days
Saturday, 12 April 2008
Double XP WeekEND!!!
Saturday Morning
Wake up at 1030am.. SIANZ.. MIssed my morning workout. Intended to do speed set. Anyway.. SG-ed the whole morning. DoubleXP weekend so i chiong abit.. (:
Afternooon - Night
Have lunch with my parents. Went to Serangoon North to eat. My mom need to go to my aunt house so we choose a nearer place. Supppose to eat the famous curry chicken but the vendors went for holidays.. LOL! Had mixed rice instead.
After lunch, SG-ed again.. LOL! I met up with Kiat Rui, ZhiFeng and Thomas at siglap cc to play basketball. Played a few match.. Really feels good. I remembered last time when i play, i mind so much about winning... HAHA! Quite imature back den.. Its really different now.. Losing doesnt mattters... Its enjoying the process that matters
Went back home for my speed workout which i planned to do in the moring. Here it goessss..
Workout:
3x( 2min hard run 1min easy
1min hard run 30s easy
30s hard run 30s easy )
Total Milege: approximately 5000m
Its a pretty short workout... Its the intensity and speed that i am looking for.
Did some abs and push ups after that.
Dinner-ed at Chompss.. Had pork macaroni and hokkien meee... Walked home after that.. Its a pretty good walk... About 30mins to reach hougang.. hahah... It helps in disgestion...
Thats all for Saturday... Gotta go BYE!
Wake up at 1030am.. SIANZ.. MIssed my morning workout. Intended to do speed set. Anyway.. SG-ed the whole morning. DoubleXP weekend so i chiong abit.. (:
Afternooon - Night
Have lunch with my parents. Went to Serangoon North to eat. My mom need to go to my aunt house so we choose a nearer place. Supppose to eat the famous curry chicken but the vendors went for holidays.. LOL! Had mixed rice instead.
After lunch, SG-ed again.. LOL! I met up with Kiat Rui, ZhiFeng and Thomas at siglap cc to play basketball. Played a few match.. Really feels good. I remembered last time when i play, i mind so much about winning... HAHA! Quite imature back den.. Its really different now.. Losing doesnt mattters... Its enjoying the process that matters
Went back home for my speed workout which i planned to do in the moring. Here it goessss..
Workout:
3x( 2min hard run 1min easy
1min hard run 30s easy
30s hard run 30s easy )
Total Milege: approximately 5000m
Its a pretty short workout... Its the intensity and speed that i am looking for.
Did some abs and push ups after that.
Dinner-ed at Chompss.. Had pork macaroni and hokkien meee... Walked home after that.. Its a pretty good walk... About 30mins to reach hougang.. hahah... It helps in disgestion...
Thats all for Saturday... Gotta go BYE!
Friday, 11 April 2008
F is for Firiday We love Friday !
Rainy Morning
SHIOKK AR! Slept like a pig. As usual late for work.. LOL ! The weather was too good for a lazy sleep. If not for work, i am sure i can laze in bed till maybe 10? HAHA. For the sake of that $80, i dragged myself out of my nest.
Work
Pretty simple. I am still doing software installations. There are total of 6 Cds to be installed in the lab PCSssss. Not PC but PCSssSSS.. I loaned out a DVD player to facilitate the installations as some of the PC only have CD player.
Lunch with caine again. He rode his 'rojak' bike to school. LOL! COOL BIKE LAR!
Afternoon i did turret punch with Raymond. This time round we remembered to bring the diskettes and the maintainence work was completed. LOL ! Really Cursed!
Alot of funny things happpen lar. Spent 2.5 hours in the C&C lab for something which can be completed in 30minutes.. REALLY IS 'LOL' (:
Training AFter work
WEnt for a swim with grace, MK, wilson, kaiwen, xueying, chee chin, wy and rennie. Did drills and form work. Kinda a relac swim focusing on form.
Workouts:
200 warm up
22x25 drills
10x50 goft swim
200 warm down
Total Milege : 2000m
My swim effeciency hovered around 91. This is calculated by suming my stroke count and lab time for 50m. Not too bad.
Went home for dinner...
Thats all.. Nothing special today except for the noob-ness we had in the C&C lab. (:
Nitezz!
SHIOKK AR! Slept like a pig. As usual late for work.. LOL ! The weather was too good for a lazy sleep. If not for work, i am sure i can laze in bed till maybe 10? HAHA. For the sake of that $80, i dragged myself out of my nest.
Work
Pretty simple. I am still doing software installations. There are total of 6 Cds to be installed in the lab PCSssss. Not PC but PCSssSSS.. I loaned out a DVD player to facilitate the installations as some of the PC only have CD player.
Lunch with caine again. He rode his 'rojak' bike to school. LOL! COOL BIKE LAR!
Afternoon i did turret punch with Raymond. This time round we remembered to bring the diskettes and the maintainence work was completed. LOL ! Really Cursed!
Alot of funny things happpen lar. Spent 2.5 hours in the C&C lab for something which can be completed in 30minutes.. REALLY IS 'LOL' (:
Training AFter work
WEnt for a swim with grace, MK, wilson, kaiwen, xueying, chee chin, wy and rennie. Did drills and form work. Kinda a relac swim focusing on form.
Workouts:
200 warm up
22x25 drills
10x50 goft swim
200 warm down
Total Milege : 2000m
My swim effeciency hovered around 91. This is calculated by suming my stroke count and lab time for 50m. Not too bad.
Went home for dinner...
Thats all.. Nothing special today except for the noob-ness we had in the C&C lab. (:
Nitezz!
Thursday, 10 April 2008
Yet another thursday
Unhealthy Breakfast
After so many weeks of health consciousness, i finally had an unhealthy meal. Suppose to have breakfast with mom, but we both woke up late and poof~ there goes the breakfast. BUT! NVM.. I went to ta pao. We ate wanton mee. I bought 2 'butterfly' and i ate both cause my mom is too full. Wanted to keep for my dad but i tink it will NUA when he gets home.. so i eat 2 lor. AND AND!! I ate abit of chocolate bread freshly baked from the bakery. And!!! AND!! I glass of very 'kao' ovatine. LOL! Thats my breakfast. OFF TO WORK!
Bus Trip
As usual i am late again. I took the freaking 147 to boon keng and transfer to 23. The traffic along yio chu kang and serangoon road was uuuber congested lar. Still manage to reach before 10 lar.
Morning Work
Suppose to do turret punch but the machine was still down. Raymond forget to bring diskette again. Muz be a curse. Always forget to bring diskette and hence the machine still under maintainance. I did some software installation on the RAGCU lab pc and dissembling of the FIRA robots so that the useful components can be salvaged and those faulty one can be discarded.
That 3 hours Break
HAHA!! Its the same 3 hours break again. Suppose to eat 1.. that yong jie die die muz go short circuit. Den i see liao also sian... den i went to swim instead. HAHA! Did swim3 by coach
Swim workout:
200 warm up
14x25 drills
1000 swim
3x(50kick 50 pull 100 swim)
Swim milege : 2500m
Din warmed down caused it's gonna thunder and lightning on it's way. Did some massaging and stretching.
Went lunch with Caine at mensa. Then backed to lab.
Today i am earlier.. i took 2hour 30++ min. LOL
Afternoon Work
I managed to figure out how to charge the battery. I charged 5 batteries. I also checked for the fitting of the different components of the FIRA robot. I realised that the iNova target board is too big to be covered by the robot casing. LOL. Gotta think of a solution some how. Maybe do some filing or bending lar... Dont know lar.. Tml den think. Its ' PANG GAN' time. LOL!
After so many weeks of health consciousness, i finally had an unhealthy meal. Suppose to have breakfast with mom, but we both woke up late and poof~ there goes the breakfast. BUT! NVM.. I went to ta pao. We ate wanton mee. I bought 2 'butterfly' and i ate both cause my mom is too full. Wanted to keep for my dad but i tink it will NUA when he gets home.. so i eat 2 lor. AND AND!! I ate abit of chocolate bread freshly baked from the bakery. And!!! AND!! I glass of very 'kao' ovatine. LOL! Thats my breakfast. OFF TO WORK!
Bus Trip
As usual i am late again. I took the freaking 147 to boon keng and transfer to 23. The traffic along yio chu kang and serangoon road was uuuber congested lar. Still manage to reach before 10 lar.
Morning Work
Suppose to do turret punch but the machine was still down. Raymond forget to bring diskette again. Muz be a curse. Always forget to bring diskette and hence the machine still under maintainance. I did some software installation on the RAGCU lab pc and dissembling of the FIRA robots so that the useful components can be salvaged and those faulty one can be discarded.
That 3 hours Break
HAHA!! Its the same 3 hours break again. Suppose to eat 1.. that yong jie die die muz go short circuit. Den i see liao also sian... den i went to swim instead. HAHA! Did swim3 by coach
Swim workout:
200 warm up
14x25 drills
1000 swim
3x(50kick 50 pull 100 swim)
Swim milege : 2500m
Din warmed down caused it's gonna thunder and lightning on it's way. Did some massaging and stretching.
Went lunch with Caine at mensa. Then backed to lab.
Today i am earlier.. i took 2hour 30++ min. LOL
Afternoon Work
I managed to figure out how to charge the battery. I charged 5 batteries. I also checked for the fitting of the different components of the FIRA robot. I realised that the iNova target board is too big to be covered by the robot casing. LOL. Gotta think of a solution some how. Maybe do some filing or bending lar... Dont know lar.. Tml den think. Its ' PANG GAN' time. LOL!
It's cooling to drink after a hard training under the sun
Yea... These are the 5 battries and charger that i am working with today
Smile. ~
Gotta think of better way to take photo... Since e2 .. i haven take ' xiao guo ' (effect) photos for quite some time le.. haha (:
After work training:
Grace, pohsuan and wy joined. Tiong Han come eye power.LOL
Workouts:
1k warm up
2x1km at 10km pace 1min active jog recovery
2x1km at 5km pace 3min active jog recovery
4x (200 run 200 jog)
warm down.
my splits were:
1km [ 4:10 4:07 3:55 3:55 ]
200m [ 37s 37s 35s 37s]
Total distance: approximately 8000m
Did some exercise after running. stretch cords and abs. Feeling good.
[ Chicken rice with cabbage ] -ed for dinner. Chef: my ah bu!
OK thats all for today. Oh ya! Happy 21st birthday Jonathan. Cannt go for tim sum buffet cause of work. May all ur wishes come true! HAVE more xiao long bao! (:
Nitezzzz
Wednesday, 9 April 2008
WHAT e NICE DAY!
Drowsy Morning
After joying for a moment, i went to lunch with wy caine and rennie. We eat till 3pm.LOL.
Total break time: 3 hours (remember i am paid $80 per day :p ) 
I am concentrating ... MSN-ing lar
Tired after some doing some C coding
Tired still have to do lar... Muz make it work
My new PC and my big nlgene bottle (1.5litres)
Yes.. as usual i am late.. LAteee latee. This is the best part about my job. Its ok to be late and is ok to leave early. I just need to complete the task assigned by my supervisor. Very flexible job.
Reach lab at 920am and slack till 10am before i start my work. LOL!
Raymond reached at 1015am. He was tasked to do turret punching for his robot and mr wee wanted me to assist him.
We carried the heavy aluminium sheet to the tooling lab. Guess what.. The machine is out of order. LOL! Heng ar.. i was wearing shorts and the aluminium sheet blocked the lower half of my body. The technician din see it.. Need to remember to wear jeans tomorrow. (:
Lunch Break
Best lunch break ever. I left lab at 12pm for a swim. Raymond have to eat alone. PS .. HAHA (:
Swim Workout:
200 warm up
200 warm up
8x25 drills
800 time trial
8x25 drills
3x (50 kick 50 pull 100 swim )
200 warm down
Total Distance: 2600m
Time trial was not bad. Hit another personal best. I remembered my last time trial i did 13:18
This 1 i did 13:08. LOL! Improvement of 10s. Not bad lar. I am still conserving for the time trial. I think if i gave it all out, i can hit a 12:50 timing. Feel great. It was 130pm already. Bathed and went back to lab.
GREAT! Call from the TP corperate com . I think i spelt it wrongly.HAHA! I missed their call. Called back to check. At the sametime i saw this email saying that i am the LKY award WINNER! LOL.. The TP corperate com called for the same purpose. They wanted to have an interview with me .. LOL! SONG! Raymond is the 1st person to learn about this cause he is just beside me. I quickly release the news to my parents hhaha!
After joying for a moment, i went to lunch with wy caine and rennie. We eat till 3pm.LOL.
Total break time: 3 hours (remember i am paid $80 per day :p )
Best job ever...
Fira Robot Project
Back to lab. Finally my project is able to work after much troubleshooting. Problem lies in the sequence of the software being installed. When i switched from the labtop to the PC at the TKK lab, i needed to reinstall the MPLAB to be compatible to the version my project is using.
Here is the problem. I installed MPLAB first and expected the pre-installed C18 complier to be load in to the IDE. WRONG! I need to remove the C18 complier and install the MPLAB and den reinstall the C18 comlier. IDE come fist den complier. AIYO! How can i make this kind of mistake. No wonder the iMoto.lib file cannot be built.
Anyway.. Finally with the sample code.. i managed to modify it and controlled the motor. Now the i am able to do speed control, direction control and start/stop motion. Great!
My next task will be to install software for the RAGCU PC. This will be done tomorrow.
My next task will be to install software for the RAGCU PC. This will be done tomorrow.
Back to slacking ..... Waiting for ' PANG GAN ' (:
*After Winna's complaining about how small i am in the photos... i took Some 'BIGHEAD' photo
This is me... big enuff hor
This is me... big enuff hor
I am concentrating ... MSN-ing lar
Tired after some doing some C coding
Tired still have to do lar... Muz make it workMy new PC and my big nlgene bottle (1.5litres)
If you are sharp enuff u can see my project ( red red thingy)
Better view of the Fira Robot.. YEA! Finally i can control the motors
This is Raymond... Viwawa-ing again. OMG
My friend are all addicted to this game LOL!
Anwyay this is his $1500 job. SONG BO!
Thats all in the lab. Self proclaim ' PANG GAN' at 520pm. Mr Wee (my sup) wasn't around so can go off early. (:
Wednesday run training
was abit late... Shoot by coach ... but i know she is joking.. haha. Anyway... today did pace workout
Run Workout:
Warmed up 4 rounds the track
Activation drills
Main set: 5km
1st 1km : 10km race pace (stimulate pace after swim exit)
Next 3km: 5km race pace (stimulate pace at peak)
last 1km : 10km race pace (stimulate pace when trying to endure last part of run)
As usual.. we did drills at the end
Pretty good run. Just that i can go abit faster for my 5km pace.
My Splits:
1st 1km: 4:15
2nd 1km: 3:55
3rd 1km: 3:58
4th 1km: 3:59
5th 1km: 4:11
Total Time: 20:18
Total Distance: approximately 6000m
i remembered my splits were 3:55 for the 1km doing at 5km pace. But total time recorded by yong ming was 20:18. So i worked back to roughly get my splits. Maybe is some human errors lar.. My watch is those kind that cannot have many splits.. only 1 memory so i have to stop reset and start. That will take up about 1s.
My last 1km was slowing down yet the pace is faster than my 1st which i am fresh. Coach say i can do faster for the intermediate 3km.
Dinner-ed at Techno... Then.. HOME-ed
Was pretty tired... Gotta rest for tomorrow trainings..
GOod NIte ALL!
Tuesday, 8 April 2008
Getting Into Form
After yesterday speed workout, i am feeling better now. My fitness is coming back. Soon, i will be having my adrenaline rush! LOL! Oh man... Nothing much happened today. Yet another normal working day.
Lab Work
Pretty bored in the morning. Basically surfing net. Later the morning, i was asked to transport 3PCs from level 5 to level 1(RAGCU). SLACK~ SLACK~ SLACK~
Finally i was kept busy in the late afternoon. I managed to loan out a harddisk and have a functional PC within my workspace in the TKK lab. I started to set up the connections to the hardware followed by writing of some codes. All these were enough to keep me occupied till i knocked off.
Training
Planned to swim during lunch. The weather disappoint me. Ended up doing it after my work with pohsuan and weiyang. Had to postponed my evening run workout. HAIZ~
Well, for training today, i did a Threshold workout for swim.
Workout:
200 warm up
2x25 balance drills
2x25 rotation drills
5x25 fist drills
5x25 catchup drills
3x(50kick 50pull 100 swim)
6x200 20s RI
Din do warm down cause the canoe polo using the whole pool. DId stretching only..
I am doing a negative splits for all my 6 repeats. Feel great. Need to work abit more on my breathing and arm pull.
HOME
As usual, enjoy my mum's home cooked food. Watch TV. Played a round of shatter galaxy. Quite piss-ed off by the sucky game play. Our regiment standard seems to be dropping with the in-flux of new member. Finally time to head to bed... GOOD NITE!
PS: Gotta display more pictures than words. Else later people complain my blog is boring (:
Lab Work
Pretty bored in the morning. Basically surfing net. Later the morning, i was asked to transport 3PCs from level 5 to level 1(RAGCU). SLACK~ SLACK~ SLACK~
Finally i was kept busy in the late afternoon. I managed to loan out a harddisk and have a functional PC within my workspace in the TKK lab. I started to set up the connections to the hardware followed by writing of some codes. All these were enough to keep me occupied till i knocked off.
Training
Planned to swim during lunch. The weather disappoint me. Ended up doing it after my work with pohsuan and weiyang. Had to postponed my evening run workout. HAIZ~
Well, for training today, i did a Threshold workout for swim.
Workout:
200 warm up
2x25 balance drills
2x25 rotation drills
5x25 fist drills
5x25 catchup drills
3x(50kick 50pull 100 swim)
6x200 20s RI
Din do warm down cause the canoe polo using the whole pool. DId stretching only..
I am doing a negative splits for all my 6 repeats. Feel great. Need to work abit more on my breathing and arm pull.
HOME
As usual, enjoy my mum's home cooked food. Watch TV. Played a round of shatter galaxy. Quite piss-ed off by the sucky game play. Our regiment standard seems to be dropping with the in-flux of new member. Finally time to head to bed... GOOD NITE!
PS: Gotta display more pictures than words. Else later people complain my blog is boring (:
Monday, 7 April 2008
Getting into pace
About My Job
Basically, i did nothing much today. I emailed the iNova Technical Support Committee for some help. Was slacking in the lab surfing the net. Looking through TriFam Forum, shattered-galaxy forum and some swimming articles. Pretty slack.
LKY interview: Round2
Went for the 2nd round of interview. This time the panel consists of the registrat and principal. Had a great session with them. I learnt that actually the principal are very supportive of healthy living. He hope to instill a sense of health consciousness among teens these days.
It's a 50/50 chance of me getting the LKY award. Nevertheless, i am still contented at least i spoke to the principal before. HAHA!
Swim Training
After a 3 day break, finally i started my first hard workout. Today's workout was focusing on VO2 max. My weakest link. OH MAN! I just cant go any faster.
WorkOUt:
200 warm up
2x25 balance drills
2x25 rotation drills
5x25 fist drills
5x25 crossover drills
4x(25 kick, 25 pull 50 swim)
6x150 30s RI
9x50 5s RI
20x25 30s RI
Total Milege: 3150m
My splits for 150 was pretty bad. Din really catch it. My fastest was 2:20.
Anearobic workouts are my enemy. I need to turn them into my friend. Gonna do more speed work i guess.
Good Night!
Basically, i did nothing much today. I emailed the iNova Technical Support Committee for some help. Was slacking in the lab surfing the net. Looking through TriFam Forum, shattered-galaxy forum and some swimming articles. Pretty slack.
LKY interview: Round2
Went for the 2nd round of interview. This time the panel consists of the registrat and principal. Had a great session with them. I learnt that actually the principal are very supportive of healthy living. He hope to instill a sense of health consciousness among teens these days.
It's a 50/50 chance of me getting the LKY award. Nevertheless, i am still contented at least i spoke to the principal before. HAHA!
Swim Training
After a 3 day break, finally i started my first hard workout. Today's workout was focusing on VO2 max. My weakest link. OH MAN! I just cant go any faster.
WorkOUt:
200 warm up
2x25 balance drills
2x25 rotation drills
5x25 fist drills
5x25 crossover drills
4x(25 kick, 25 pull 50 swim)
6x150 30s RI
9x50 5s RI
20x25 30s RI
Total Milege: 3150m
My splits for 150 was pretty bad. Din really catch it. My fastest was 2:20.
Anearobic workouts are my enemy. I need to turn them into my friend. Gonna do more speed work i guess.
Good Night!
Sunday, 6 April 2008
Stay Home Sunday
I did nothing but sleep, eat, play game. LOL! Was pretty tired lately. Dont know why. My body feel so weak. I went for a short run in the afternoon at 1pm. Its pretty hot. I ran about 5km.
Suppose to go Siglap CC play basketball with ZhiFeng and gang, ended up sleeping for like 2 hours in the noon. Really hope i get my energy back. ~
I gonna stay my last push next week. COME ON! (:
Suppose to go Siglap CC play basketball with ZhiFeng and gang, ended up sleeping for like 2 hours in the noon. Really hope i get my energy back. ~
I gonna stay my last push next week. COME ON! (:
Saturday, 5 April 2008
Recovery
Oh Man! Has been feeling very lethargic since the Triathlon Camp. My muscle seem so weak. Need to rest a couple of day before i started training again. My shoulder has this discomfort feeling. Must be the weight of my bag. Guess i needa rest~
Nothing special today. Its a stayhome staurday and i slept from 2pm to 7pm. LOL! 5Hours! As usual, i vacuum-ed and mopped the floor. At around 8+, i went off to my fren"S" 21st birthday. Yes is fren"S". I have 2 friend, stranger to each other, holding their party tonight. LOL! 1 @ Aranda and the other at downtown east. Reached home at 12:00am.
Gotta catch some sleep. Will go for run i am better tml
Nitez~
Nothing special today. Its a stayhome staurday and i slept from 2pm to 7pm. LOL! 5Hours! As usual, i vacuum-ed and mopped the floor. At around 8+, i went off to my fren"S" 21st birthday. Yes is fren"S". I have 2 friend, stranger to each other, holding their party tonight. LOL! 1 @ Aranda and the other at downtown east. Reached home at 12:00am.
Gotta catch some sleep. Will go for run i am better tml
Nitez~
Sentosa Camp Photos!
Sentosa Camp Day 2: Beach Run
I am the 1 leading the group.
Yea. Orange Running Top... Thats me.. Going Strong
WOAH! Group Photo!Sentosa Camp Day 2: Appreciation Lunch
Memorable~Sentosa Camp Day 3: Checking-Out
The Senoir Guy in the Team T-shirt designed by ME! (:
Arnon-In-The-House-Yo
Sentosa Camp Day 3: Pre-Time-Trial
Transition Area
AH!! CheWWW~
Coach & Arnon Sentosa Camp Day 3: Getting Started
Getting Into The Sea~
Warming Up
Gathering @ The Start Line
The Waiting~
GO!! GO!! GO!!
WOOt~
Coming Back to Shore
1st after the grueling 800m swim
Checking My watch 14:04 .. Slower this time =.=
Transition~
Water Melon Treat from Arnon
Friday, 4 April 2008
Post Camp Symptoms
The Beginning
Wake up with aches all over my body. Tense neck, tight shoulder, in-flexible joint. BAD DAY~
Physically broken down. Really hope that today is weekend, so i do not have to work. AH! Still managed to crawl out of bed and dragged myself to work. Was 1 hour late. Luckily my supervisor was away today.
I tried to massage and stretch as and when i remembered to get rid of these nasty feeling.
Glimpse of Success
Woah! I made a good progress at work today. Finally, my programme was able to be successfully built. The problem lies in the absence of the iMoto.lib file. Just include that file and job done!
I must not be complacent. I still have another big problem to solve and that is the error message that the Lab PC is giving me. Weird tot. I tried to install in other PC, same problem. Initially tot that was the administrative rights that blocked out some files to be installed. The TSO logged in administrator account but still give the same problem. I decided to tried it my self at home. Meanwhile, i did some programming and study at the TKK lab.
PS: Today Raymond away, YongJie was with me..
Active Recovery
Was bored cause i am unable to make any progress till i solve the installation problem in the lab PC . I went off early today at 4pm. Met up with grace for swim. Tiong Han and XueYing Joined us. I did a recovery swim. I did drills, kick, pull, some breast-stroking.
I hit about 1000m in the session.
I could feel the drag in my shoulder, my joint and my limbs. I think the camp was really "enriching" to inflict such tremendous exhaustion to my body. All i need now is simple, rest and enjoy the improvements that follow. (:
Went to DJ bakery to get buns. Tiong Han went with me. We parted at the Tampines Swimming Complex.
1 room , 1/2 living room, 1 vat
Back at home, i tried to install the programme in my PC. It works fine. =.= This time , i am 100% sure that problem is with the administrative rights given to me in my lab PC.
Today was the last episode of the above mentioned TV programme. LOL! Its a humorous yet touching drama. It has a happy ending. The villains got their just desert, fated couple was together, the parasite was enlightened. This is always the way, isn't it?
Training Resume tomorrow. Planning to start off with light training.
Nitezzz
Wake up with aches all over my body. Tense neck, tight shoulder, in-flexible joint. BAD DAY~
Physically broken down. Really hope that today is weekend, so i do not have to work. AH! Still managed to crawl out of bed and dragged myself to work. Was 1 hour late. Luckily my supervisor was away today.
I tried to massage and stretch as and when i remembered to get rid of these nasty feeling.
Glimpse of Success
Woah! I made a good progress at work today. Finally, my programme was able to be successfully built. The problem lies in the absence of the iMoto.lib file. Just include that file and job done!
I must not be complacent. I still have another big problem to solve and that is the error message that the Lab PC is giving me. Weird tot. I tried to install in other PC, same problem. Initially tot that was the administrative rights that blocked out some files to be installed. The TSO logged in administrator account but still give the same problem. I decided to tried it my self at home. Meanwhile, i did some programming and study at the TKK lab.
PS: Today Raymond away, YongJie was with me..
Active Recovery
Was bored cause i am unable to make any progress till i solve the installation problem in the lab PC . I went off early today at 4pm. Met up with grace for swim. Tiong Han and XueYing Joined us. I did a recovery swim. I did drills, kick, pull, some breast-stroking.
I hit about 1000m in the session.
I could feel the drag in my shoulder, my joint and my limbs. I think the camp was really "enriching" to inflict such tremendous exhaustion to my body. All i need now is simple, rest and enjoy the improvements that follow. (:
Went to DJ bakery to get buns. Tiong Han went with me. We parted at the Tampines Swimming Complex.
1 room , 1/2 living room, 1 vat
Back at home, i tried to install the programme in my PC. It works fine. =.= This time , i am 100% sure that problem is with the administrative rights given to me in my lab PC.
Today was the last episode of the above mentioned TV programme. LOL! Its a humorous yet touching drama. It has a happy ending. The villains got their just desert, fated couple was together, the parasite was enlightened. This is always the way, isn't it?
Training Resume tomorrow. Planning to start off with light training.
Nitezzz
Thursday, 3 April 2008
TP Triathlon Camp
DAY1: Checking-In
1st programme starts as early as 9am.
VenuE: TP Swimming Pool.
Workout #1:
200 warm up
6x25 drills
4x400 30s RI
4x25 Kick/pull
100 swim
4x25 Kick/pull
100 swim
6x25 drills
300 warm down
Total milege : 3300m
Mz took multi shot of our swimming for stroke analysis
Swim was good. Its threshold and race pace. Feel comfortable. Fatigue din cause stroke breakdown.
Lunch @ mensa and head off to sentosa!
Together with wy and caine, we went to pick up $12 buck from kelvin at starbuck while the rest move their way to sentosa.
Check-ed in at 2pm to Coasta Sand Resort @ Siloso Beach. The hut was cosy. Very similar to survivor just that there are 4 beds and a huge air-condition. LOL! Zf, wy, caine and me shared a hut. Poor Kiat Rui have to sleep on the floor.
We rest and prepare for the 2nd programme of the day.
Workout #2
Strength Training
We did a slow warm-up jog to the hill.
We did 5 raps of short Hill intervals at max out effort.
Then we did another 5 raps of longer Hill intervals. At the top , we did 10 push up, 10 burpice, 10 abs workout. I did extra 2 more raps with WeiQiang. I did extra 15 jumping lunges for the first 5 repeats.
We did a slow recovery jog from the Jungle trail to Tanjong BEach. Stretch and U-turn back to Coasta Sand Resort.
THE END.
DInner was brought in by Arnon, chicken rice. T-shirt was supposed to come today, however due to some reasons, Fredrick is unable to deliver it on time. He promised to deliver tomorrow.
Had lesson at koufu. Wy bought Mr.Softee, chendol flavour. Shiok sia.. Free Ice-cream. Kope kope KOPE! The lesson was about hydration and how weather can influence training.
We learn that hydration doesnt means drinking water. There is a balance between sodium and water and other mineral in our body. We need to keep this amount balance to be hydrated. This means one can be dehydrated even he/she drinks lots and lots of water.
We also learnt that temperature affects performance. Every 1 degree increased in temperature, there is a 7 beat increase in heart rate. Humidity also has an influence on training durations and intensity. This is because our sweat will take longer time to evaporate. Evaporation actually has a cooling effect on our body. In humid country like Singapore, sweat evaporation rate is low, hence our body cannot last as long in training. It will be greatfull to squeeze out 2 hours of effective training.
After lesson, back to our hut! POH!!! Haha. We started this POH-ing thingy. It means pincer in Thai. LOL! Its 'Cheer' beer advertisement from Thailand. We POH~ the whole Hut. Its fun. We also started the HAO LEI~ HAO CHOU~ HAaaa~. Inside Joke lar... Did TimeTrial Race Plan. Slept at about 11pm.
DAY2: Appreciation Lunch
Wake up at 6am. ZZ Tired. HAO LEI~~....Nua-ing on the bed.
Oh ya, caine and me slept on the upper deck.Wy and Zf slept on the lower deck.
Washed up, breakfast-ed and prepare for the time trial at 8am. It was early, there was no tram and we walked all the way from Siloso beach to Tanjong beach for the TT.
Workout #3
AFter all the walking, we realised that we cannot swim cause there is a minor oil spill. We did some beach run and polymetric. We also worked on running form and technique and took vidoes for run analysis.
Rush back to TP for Appreciation Lunch. We had pasta, chicken Chop, salad and pudding serve in buffet style. Its catered from Salad Bar. The appreciation session was great. We had a great time and we receive certificate and a 'Executive Committee' jacket from the club as a token of appreciation. Hope the next committee will continue to live up to Its name.
Rush back to Sentosa. BUt!! Need to go Giant to get my agenda. Just doing a good deed to help those lazy fellows to get their stuff. Snickers, cup noodle, vitasoy, granola,catorade, 100 plus, bread, ,milo, nescafe, newpaper. The weather was so hot and i am carrying so many things into sentosa. HEAVY! HOT! I would say is an endurance workout.
Back to hut to sleep. ZZZzz Then i realised that the next run is in 10 minutes time. OMG! ANyway, this is a training camp, so lets do it!
Workout #4
We did threshold workout.
The road we ran was ups-and-downs hill road. It took me about 3min40s to complete i round. We did 3-5 reps with active recovery. I average around 3min40s with 1min active recovery. I did 5 reps. We finished off by running up the Serapong Hill Road. OH MAN! Its STEEP! Can feel myself slowing down ...HAO LEI~ POH!!!!!!!!! Retardation sia~
Slow jog back to palawan and we took a tram back.
Dinner was at KouFu. Had Ban Mian. POH!!! Wanted to fill super big gurp with mr softie..LOL and play the price of normal softie.. BUt in the end, it din not happen. Just my lame idea ~.~
We had lesson after that. We did a questionaire on our goals and dream and reasons to join the sports. It's sort of a self-reflection session.
Finally the shirt came. Really appreciated the effort. Just that he is always late. HAIZ~ Anyway, fredrick still managed to deliver to us. Hope every1 love the shirt. Designed by me with everyone support, isn't it great to be this way? HAHA!
PS: apologise to those whom i got there name wrong.
DOing Great so far! Tomorrow will be the last day of camp. Gonna Give it my best SHOT!
POH!!!! HAO LEI~
DAY3: Final Day
Today's special, wake up at 7am. HAHA. MOre sleep and more breakfast. I ate 7 piece of bread, biscuit, quaker and milo! Then all the year 3, including the 1 haven graduate yet, took a photo on the bed. LOL! The bed almost break Ar! (:
We packed our room and check-out-ed by 8:20am. Again there is no tram. We walk all the way to Tanjong Beach for the TT that we cancelled it yesterday.
We were all in the Team T-shirt. HAHA!!
COach had checked with the life guard. WE are allow to swim after 930am.
Workout #5
TimeTrial: 800m swim 5km run
Swim: 14:04
Total time: 35:22
I din manage to catch the split. Weather was better. Slow down on the swim cause of tide. Feel pretty good. Din give my best shot cause of mental blockage. Still happy with the result.
POH!!!~
WEnt to vivo for lunch. POH!!!~~
End of the 3 days 2 nights camp. Was great. First time i get to join the team in camp. Really appreciate everyone to make the camp possible. Thanks coach for giving us her time to guide us. Thanks all junior for entertaining me. Thanks the DB girls for tolerating my nonsense. Thanks the year 3s for training together pushing each other. Thanks Fredrick for the wonderful shirt, (dont be late liao lar =X).
Thanks everyone for supporting me in what ever i do.
POH!!!!!!!!!!!
1st programme starts as early as 9am.
VenuE: TP Swimming Pool.
Workout #1:
200 warm up
6x25 drills
4x400 30s RI
4x25 Kick/pull
100 swim
4x25 Kick/pull
100 swim
6x25 drills
300 warm down
Total milege : 3300m
Mz took multi shot of our swimming for stroke analysis
Swim was good. Its threshold and race pace. Feel comfortable. Fatigue din cause stroke breakdown.
Lunch @ mensa and head off to sentosa!
Together with wy and caine, we went to pick up $12 buck from kelvin at starbuck while the rest move their way to sentosa.
Check-ed in at 2pm to Coasta Sand Resort @ Siloso Beach. The hut was cosy. Very similar to survivor just that there are 4 beds and a huge air-condition. LOL! Zf, wy, caine and me shared a hut. Poor Kiat Rui have to sleep on the floor.
We rest and prepare for the 2nd programme of the day.
Workout #2
Strength Training
We did a slow warm-up jog to the hill.
We did 5 raps of short Hill intervals at max out effort.
Then we did another 5 raps of longer Hill intervals. At the top , we did 10 push up, 10 burpice, 10 abs workout. I did extra 2 more raps with WeiQiang. I did extra 15 jumping lunges for the first 5 repeats.
We did a slow recovery jog from the Jungle trail to Tanjong BEach. Stretch and U-turn back to Coasta Sand Resort.
THE END.
DInner was brought in by Arnon, chicken rice. T-shirt was supposed to come today, however due to some reasons, Fredrick is unable to deliver it on time. He promised to deliver tomorrow.
Had lesson at koufu. Wy bought Mr.Softee, chendol flavour. Shiok sia.. Free Ice-cream. Kope kope KOPE! The lesson was about hydration and how weather can influence training.
We learn that hydration doesnt means drinking water. There is a balance between sodium and water and other mineral in our body. We need to keep this amount balance to be hydrated. This means one can be dehydrated even he/she drinks lots and lots of water.
We also learnt that temperature affects performance. Every 1 degree increased in temperature, there is a 7 beat increase in heart rate. Humidity also has an influence on training durations and intensity. This is because our sweat will take longer time to evaporate. Evaporation actually has a cooling effect on our body. In humid country like Singapore, sweat evaporation rate is low, hence our body cannot last as long in training. It will be greatfull to squeeze out 2 hours of effective training.
After lesson, back to our hut! POH!!! Haha. We started this POH-ing thingy. It means pincer in Thai. LOL! Its 'Cheer' beer advertisement from Thailand. We POH~ the whole Hut. Its fun. We also started the HAO LEI~ HAO CHOU~ HAaaa~. Inside Joke lar... Did TimeTrial Race Plan. Slept at about 11pm.
DAY2: Appreciation Lunch
Wake up at 6am. ZZ Tired. HAO LEI~~....Nua-ing on the bed.
Oh ya, caine and me slept on the upper deck.Wy and Zf slept on the lower deck.
Washed up, breakfast-ed and prepare for the time trial at 8am. It was early, there was no tram and we walked all the way from Siloso beach to Tanjong beach for the TT.
Workout #3
AFter all the walking, we realised that we cannot swim cause there is a minor oil spill. We did some beach run and polymetric. We also worked on running form and technique and took vidoes for run analysis.
Rush back to TP for Appreciation Lunch. We had pasta, chicken Chop, salad and pudding serve in buffet style. Its catered from Salad Bar. The appreciation session was great. We had a great time and we receive certificate and a 'Executive Committee' jacket from the club as a token of appreciation. Hope the next committee will continue to live up to Its name.
Rush back to Sentosa. BUt!! Need to go Giant to get my agenda. Just doing a good deed to help those lazy fellows to get their stuff. Snickers, cup noodle, vitasoy, granola,catorade, 100 plus, bread, ,milo, nescafe, newpaper. The weather was so hot and i am carrying so many things into sentosa. HEAVY! HOT! I would say is an endurance workout.
Back to hut to sleep. ZZZzz Then i realised that the next run is in 10 minutes time. OMG! ANyway, this is a training camp, so lets do it!
Workout #4
We did threshold workout.
The road we ran was ups-and-downs hill road. It took me about 3min40s to complete i round. We did 3-5 reps with active recovery. I average around 3min40s with 1min active recovery. I did 5 reps. We finished off by running up the Serapong Hill Road. OH MAN! Its STEEP! Can feel myself slowing down ...HAO LEI~ POH!!!!!!!!! Retardation sia~
Slow jog back to palawan and we took a tram back.
Dinner was at KouFu. Had Ban Mian. POH!!! Wanted to fill super big gurp with mr softie..LOL and play the price of normal softie.. BUt in the end, it din not happen. Just my lame idea ~.~
We had lesson after that. We did a questionaire on our goals and dream and reasons to join the sports. It's sort of a self-reflection session.
Finally the shirt came. Really appreciated the effort. Just that he is always late. HAIZ~ Anyway, fredrick still managed to deliver to us. Hope every1 love the shirt. Designed by me with everyone support, isn't it great to be this way? HAHA!
PS: apologise to those whom i got there name wrong.
DOing Great so far! Tomorrow will be the last day of camp. Gonna Give it my best SHOT!
POH!!!! HAO LEI~
DAY3: Final Day
Today's special, wake up at 7am. HAHA. MOre sleep and more breakfast. I ate 7 piece of bread, biscuit, quaker and milo! Then all the year 3, including the 1 haven graduate yet, took a photo on the bed. LOL! The bed almost break Ar! (:
We packed our room and check-out-ed by 8:20am. Again there is no tram. We walk all the way to Tanjong Beach for the TT that we cancelled it yesterday.
We were all in the Team T-shirt. HAHA!!
COach had checked with the life guard. WE are allow to swim after 930am.
Workout #5
TimeTrial: 800m swim 5km run
Swim: 14:04
Total time: 35:22
I din manage to catch the split. Weather was better. Slow down on the swim cause of tide. Feel pretty good. Din give my best shot cause of mental blockage. Still happy with the result.
POH!!!~
WEnt to vivo for lunch. POH!!!~~
End of the 3 days 2 nights camp. Was great. First time i get to join the team in camp. Really appreciate everyone to make the camp possible. Thanks coach for giving us her time to guide us. Thanks all junior for entertaining me. Thanks the DB girls for tolerating my nonsense. Thanks the year 3s for training together pushing each other. Thanks Fredrick for the wonderful shirt, (dont be late liao lar =X).
Thanks everyone for supporting me in what ever i do.
POH!!!!!!!!!!!
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