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!!!!!!!!!!!