Impossible Is Nothing

4 Weeks of SHIT!

2008-10-03T19:31:00.001-07:00

4 weeks had passed since the day i was enlisted in NDU. Training was tough and is going to be tougher as day goes by. The 1st weeks was the hardest. I found myself struggling to follow up with the Physical Training session. I wasnt able to keep up with the count when doing push ups. Other exercise like flutter kick, leg raise, swimmer exercise. etc which work on the trunk and leg muscle was easier.

As days passed, i improved and soon by the 4th week, i realised myself doing push ups at breeze up till 40 counts. Hammering sesssion was peanut. I used to hate hammering session cause i always suffer badly at push ups. Especially when the instructor mix in 2 counts and 3 counts push up. Now, it was just a mental ordeal.

I did a 8min 20s for my 1st 2.4 orientation run. I believe i am able to do a 8min 10s at my best effort. At my 1st IPPT, i did 11 pull ups, amazing! My 2.4 was 8min 42s. I was quite surprise by the timing. I was running at slightly above my threshold pace to achieve the timing. I believe i can do a sub19min 5km. HAHA!

6weeks more to Physical Conditioning Phase. I need to be physical fit so that evolutions can be easier and i can survive through e "HELL WEEK". I was determined to complete 100 push ups 3 sets of 20 neck rotation and 3 sets of 20 flutter kick and leg raises everyday day. Reps will increase and more other exercise will be included as i am near to PCP.

Every book out keeps me motivated to fire-up at all evolutions. Because this is the only time i can spend with my families and friends. I dicispline my self to do a bike (sat moring), a swim (sat afternoon) and a run (sunday moring) every week. 1st half of my satand whole of sunday was given to my family, 2nd half of sat to my friends. I think i really spend my weekends fruitfully and not wasted playing games and sleeping. Of cause i need to ensure adaquate amount of rest to recover.

Next week, 5thWEEK in NDU, and i am so un-heng to be the IC. Selection was done purely by luck. Two 11Bs was drew at random. Thats how it was done. And i am the "HENG" 1. Mark was the second IC. Hope that everything will flow smoothly. BTW, going for excursion this sat at discovery center, meaning book out will be in sat afternoon.

SAD SAD SAD.. WHat to do? SUCK IT UP LAR

(:

It's time to take a break..

2008-08-31T08:23:00.000-07:00

10 days to getting my GREEN IC.......

1 year of HARD TRAINING... It's time to put it to rest... Have been working real hard and improvement have been seen... Not at the podium but as a individual, thru self evaluations... I am always down on luck when comes to racing... Always presence of external factors that makes me not able to give my 110%. Couting down 10days to enlistment... A good chance to take a break...

I am surprise by how well and deep i have grew in pursing this sports for a year.. Staying in the competitive mood.. Will be taking this 2 years as a break to work on the technique and fundatmentals.. I believe i will be better 2 years later.. and make a comeback... AHAHAH!!!

Coming race will be Pearl izum 30km run and Standard chartered... going for 21km ... It will be a fun stress-less race for me... Just enjoy it...

NIKE HUMAN RACE

2008-08-31T07:39:00.001-07:00

Bad race.. NOt a good race for getting PB.. It just feel like shit.... If only i have the red tage...

Since i am holding on to the green tage;expected completion time of 65min and above. My strategy was to get into pen2 and be the 1st at the start line... It works well for the 1st 3.5km.

I am targeting a sub 40 timing. Meanings my 1k splits cannot be more than 4min. I would run the 1st 5k at 20min and whack hard the next 5k. I ran a 7min 52s for my 1st 2km. I am 8s ahead of my expected time and i feel real good. ... I am way ahead of the pack of wave 2 and caught up with some of the 1st wave peep...

Everything was well in plan except that at the 3.5km mark.... where i caught up with the majority of wave 1 ppl... Its disasterious man... Everyone was like so slow and blocking the way.. My next 1km was like 4min 6s... I am 6s off my pace... I cant really pick up with the ppl blocking... Ironicall some were wearing the BLUE tage... There is nothing i can do but just try to squeeze thru the crowd of 'zombie' [NOTE: Is a Simile, they move as slow as zombie]... And saying ' excuse me, sorry, dont stop, pick up the pace, etc etc' Nothing offensive .. But some misunderstood and reacted quite aggressively.. Maybe is because i knock into dem as i "ninja" pass them.. (:

Some still say ' why so rush'.. I feel quite angry lor... PPL train so hard, put in th effort and u ppl are blocking dem... But i understand lar.. Cos they cant see thee effort of others.. Cos the effort is never shown face.

But still dere is a limit to how far i can sneak thru the crowd.. At time, the run route are so narrow that everyone starts walking... So i have to slow down and walk also... The timing is compensated for this instance

i tot i did 39min 50s.. Cause i minus of the time from the clock. I was quite shock.. With all the blocking and not pushing the effort i can do such a good time.... But when the result were out it was 43min 17s.. i tink... Placed at 73th... And i got a NIKE GYM bag for coming in top 200..

rouding that up to 21km.. It is about my half marathon timing... And at singapore biathlon.. I did a 42min 10km run including transition time... That is about a 1.5km swim in the open water... 43min17s really is too slow.... No wonder i feel like a fun run instead of a competitive 10km...

Coach already warn me not to expect a PB from the race.. cause the main objective of the organizer is to promote a sporting culture in response to singapore achievement in the BEIJING OLYMPIC..So i guess this is all about it....

MY SUGGESTION TO ORAGANISER OF ROAD RACE IN FUTURE

1)EG, for NIKE HUMAN RACE. Include maybe a yellow tage. Yellow tage ppl are the competitive group. They need to show prove of a recent completion time of the exact distance regardless of local or oversea races . Recent can be a time period of 1year.

A standard can be set, maybe say a sub 43timing.
Runners of this group have to show that they complete 10km below 43mins.. This year tage people will then be ushed to the start line first.

Then follow by red tage, blue tage and so on..

This way, the competitive runners are well taken care of and the fun runners still can have their fun and not irritated by runners brushing pass them.

2) Have the race in the morning so we can have more space to run. Space has to be compromised in evening races cos road is busy hence closure of road is limited

Here's some photos taken ....

LAstly, just wan to apologise to those whom i bang into them... Very sorry about it... I just want my effort in training to pay off... ):

Congratz to those who complete the race.... CYA NEXT YEAR!!!!

Hope the yellow tage thingy is added in.. If not, i make sure the organisation give me the red tage (:

NEW UPDATESSS!!

2008-08-29T07:08:00.001-07:00

Been some time since i came here... I am trying to get busy in life... And i did... hahaha.. It has been enriching.... Here's wat happen the past weeksss

Weiyang's 1st book-out

The 1st place he went to is TP swimming pool... LOL!!

super COCK-look. Army Remove his hair and his brain too ~

Nothing Special

Uncle Sung
All taken by alicia ironically she din took herself

Inter-Con Swim Meet

We are the team from Bedok-Reservoir-Punggol .. LOL I dont know how they came out with this grouping.. Have to ask the parliament.. Anyway.. Its jus a 50m swim competition. YES! Its a real swim competition dat involves a HORN, JumpStart from a platform and TOUCH BOARD TIMER. Cool.. Real cooooool!!! NOt like Bi/Tri where everyone fight in a pack... Quite a good exeperience and Swimmer really dont need to have well built body. I seen quite abit of fast swmmer with flabby skin...LOL. I compete in 50m Free, 4x50 Free relay and 4x50 medley relay. And of cause i swam the free leg in the medley relay. A downsize of Swim distance from 1500 to 50. Really diff....50m is about how fast u move dat arm... very important... Well i did a PB of 30s .. Quite impressive for me.. haha... Atot the fastest is like 25s... Din win anything but is a great EXPERIENCEEEEee~ Shaun's dad won quite a bit... Evon too...

Counting down to 10 sept

Yup.. I am entering a new phase of life soon.. I am going to serve the nation.. 15 Aug was my last day of work .. My last day as a student/staff of TP. I gave my supervisor a $69 present .. HAHA to show my gratitude to him for taking care of me... He's a good supp... LOL.. I handed in my Staff card the following monday... Here's the 1 and only copy of it i have................

And... My junoir passed me this ... months back.. WE have this event called Absolute 07. Its a survival-like camp. We pass all participant 1 egg at the first day.. WE wan dem to safe keep it till the last day.... And let them tell us wat is the intention of us doing this... WE actually wan them to know dat managing a task is not easy... If u cant even take care of a egg and be responsible to its 'welfare', how can u take a more difficult task in future. We wan to instill a sense of responsiblity in them... Not quite sucess tot... ANyway.. the point is.. i said to 1 of my disciple.. that he to keep this egg and pass it to me when i graduate... and he really did it... IMPRESSIVE... HE is a man of his word... (:

time really flies... I have been putting good effort into the sports of triathlon... RUN SWIm and bike.. Not just 3 sports in 1.... It factor in alot of aspect of life too... It helps develop me into a better person... I have improve quite abit since 1 year ago... I remember i swam 18min+ for 800m and ran a 24min + 5k when i 1st join the team... and now.. i am swimming at 12min 40s for 800 and 19:43 of 5k... I am quite impress by this improvement... I will continue to pursue in this sport and see how far i can goo.... HURAY!!

20 AUG :BAck to NVSS, MONEY NOT ENUFFF 2 & KuishinBouu
I was invited to go back to my secondary school to share my experience to the Olevel Student...I arrive quite early. An hour early.... SO i waited outside the general office. This mother came to me.. and tok to me.. She came to school to look for teacher regarding the discipline of her son. Her son got suspended for school. Quite a poor mother... She looks so helpless in her son. I cant do much but jus listen to her and share my advice with her.... After which, my i did my sharing with 2 groups of student... I feel so paiseh can... ahha.. Tok and joke here and dere.. i believe they sure can nail down olevels jus like i did..

After that train down to city hall to watch MONEY NOT ENUFF 2~ With my mom... Its a funny show.. Really entertain me for the whole 2 hours.. cry and laugh here and dere... 2thumpsup for jack neo.... A local tailored film.. After that go Kuishinbou... MONEY NOT ENUFF can also eat Kuishinbou.. LOL ... HAd a great feast dere..... really gooooodd...

[DON DON DON 1 2 3 We are kuishinbooo......] I manage to get the today's special.. Haha.. u will know wat i mean if u go try it urself... (:

21 AUG 2008
Went to Regional Language Center for some ceremony. Its with regards to the LKY award... Quite boring.. The poly awardiees already receive the sum. So we are jus there to witness the Sec, ITE, UNi people getting it.. nothing much ... Just manage to see PM LEE..

Army Half marathon 24 Aug

Haven got any photoss.. BUt i tot i did great for it...I complete the 21km run with a 1hour34min30s timing... The result show that my netfinish was 1hour35min.. Weird.. I dont know why.. WElll i tink a few s doesnt matter alot.. 1 year ago i did 1hour 54min.. and now i am runnning at 1hour 34min.. I am quite happy with this improvement... I came in 156th position out of 4000+ ppl.. Not bad not bad..... Manage to catch a glimpse of MOK at the 9km U-turn point. He is 1km ahead. lol.

Shattered Galaxy Summer Tournament 2008

Yea.. this is the online game dat i have been playing to kill time. Not really active but still very pro.. HAHa.. Know alot of ppl from singapore, jap, and some EURO coutry , USA and china too.. LOL. OUr team name is NYAAAAAAAAAAAAAAAAAAAAA!!! I tink dere are 21 As lol. Its similar to MEOW~

I chiong home right after AHM for the match. LOL!

WE trash all our opponent.. 900-0 for prelimary round, and semi final. In final , we played best of 3 and we won the 1st 2 match... Dont even need the 3rd. Score was
500-0 for 1st match and 600-0 for 2nd... Total Ownage... And we got 1st place!! Everyone was like ... NYAAAAAAAAAAAAAAAAAAA!!!

NYAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA!

I AM KAYATOAST!!!!

NTUC INSURANCE

I bought a NTUC saving Insurance with MK. It's a 20 years endowment plan.. I will earn good interest from it. GOOD return.. Just wan to have a backup for me and my family 20 years later..

2weeks to NDU

COuting down..1st week .. I did lots of swim.. LOL.

MOnday: Main set: 500 800 500 with 1 min rest 10x50 with 30s rest.. TOTAL distance 4.5k WEd: Main set: 10x100 with 10s rest, 800, 4x200 with 10s rest.. TOTAL distance 5.4k
Thursday: Main set: 10x100, 10s rest, 2x750 1min rest, 10x50 10s rest.. TOTAL distance 5.4k
Friday: Main Set: 4x100 45s rest, 400TT, 6x50, 10s.. TOTAL distance 3.7k

OMG!!... LOL.
I did all swim in the morning except for the monday 1...
WEd after swim i went to my aunt house.
Thursday i went to my uncle hosue to fix com after swim.
Friday went to NTUC with my aunt to help her carry stuff....

Another Day

2008-07-31T08:21:00.000-07:00

Oh man... Have been slacking too much at work... Maybe i am too tired... Is like i get paid for surfing the net.. LOL... I manage to do some work tot....

Anyway... inter-con swimming competition is this sat... Hope is over soon..haha So i can back to the basic... Have been doing alot of fundamental drills on swimming and running. Going slow to work on the form and technique for better effeciency.... Only doing 1 quality swim and 1 quality run with coach..... 1 quality run on my own... 1 long run and 1 bike session...

Septemeber 10 is nearing... i am gonna learn the way of the frog soon... (:

XY's Farewell Lunch

2008-07-24T07:59:00.000-07:00

Tooks some photos with the 4short camera at the swimming tot is illegal... UNcle Sung Fabian...XY WY and me... WE had quite a bit of fun.. (:

And XY insist on taking the 'passport size photo'...

It's so funny... hahah

Take Care XY in Auzzz.. Triathlon Rocks all the way....

Sentosa TT...

2008-07-24T07:55:00.000-07:00

OPen Water Swim before OSIM Triathlon...

2 sets 800m swim 2000m run...

DId pretty well for the swim... well within 1330 for both sets...

We played with XY's 4shots camera... It was cool (:

E2 Matrix Cum SME CUm WULUZZ clubzz..

2008-07-24T07:49:00.000-07:00

Birthday boy wan have fun... REPEAT*

Where to go ... Fish&CO..

It was my first time at Glasss house Fish&CO.. THe embient was great... The live band really sing well.. Atot abit to loud.. haha... And the Fish&CO birthday song sounds so... ermm ****.. HAHA... No 1 birthday.. Just 2 guys going to serve the nation.. SO Winna requested a "birthday surprise"

Yan Boy Bithrday!!

2008-07-24T07:44:00.000-07:00

WEnt to my aunt house for laksa... LOL!!

REally is HOT TO THE MAX!!!

And celebrated Yan Boy's Birthday...

All cousin photo... LOL!!

NO one cares about the adult (:

Xue's Farewell Dinner

2008-07-24T07:29:00.000-07:00

WEnt for CBH den to Holland V for COld Rock... HAHA!!

BTW CBH stands for Crab Been Hoon... Newly invented term... Sounds like vulgarity.. LOL Who Cares... let the Picture do the talk..

We are at LITTLE INDIA!!!! OMG

.........And we found a FPHONE SHOP...

COld ROCK!!! I tried Banana and Peanut butter Ice-Cream Top with noughers..

NICE!!! (:

Dad's 49th Birthday

2008-07-24T07:26:00.000-07:00

I cant believe myself getting 5 big candles and 9 small candles for him... LOL.. I made him 10 years older... Celebrated at AMK hub Pepper Lunch.

It's simply pleasant (:

OSIM Triathlon

2008-07-24T07:24:00.000-07:00

Back In Actionsssss

2008-07-24T07:21:00.000-07:00

Haven been blogging for weeks... Its time to add in some life to this blog... Wonder who reads it.... I dont have a tag board... Will put up 1 soon...

SO many things has happen... I lost track of time... SO its gonna be very random... (:

Lets go..

Beef Noodle

2008-06-22T07:00:00.000-07:00

Thanks to pat reccommendation... I was kinda bored after work on thursday... WEnt for a swim and head down to Liang Seah St for beef noodle...lol.. Thru out the trip i just let my mind wander without control.. Kinda relax myself from the hectic life....

Wahh the soup really is tonic sia... Really feel great after that. It cost me 10.90 for the biggest beef noodle... Ok lar.. not always... Recently i have been quite skinny... really need this boost.. lol(:

No more noodle

*Finished*

I think is quite cute

147-ed back home.... and let my mind wander..... It's shiok... Thanks pat once again (:

Birth Of My Bike

2008-06-22T01:48:00.000-07:00

I GOT MY BIKE !!! After 2 weeks of research, analysis, and compare.. Finally decided on this Merida 880 bike. Its a cheapo bike.. BUt its all on the rider.. haha (:

Grace, QX and weiyang witnessed the birth of the MERIDA!!!

Doing some bike fitting

Bike $880
Pump $27
Speedo meter $80
Tire lever $5
Spare tude $5
Tri.Shoes $135
Pedal $65
Helmet $145

Discount $52

Total Pain: $1290

HAHAH!!!

Sushi TEI!!!

2008-06-22T01:44:00.000-07:00

My fren complain about my trainings... OK lar.. here's the photo lar...

Mdm Seah Treat to E2 Matrix @ Sushi Tei (:

The Spread

Desert @ Shodoku

**Blink Blink**

GONE~

OSIM (5 weeks more to go)

2008-06-07T00:37:00.000-07:00

Monday
#1 Brick training
2 sets of
10min bike
1200 run at 10k race pace

#2 Swimming
200 warm up
600 drills
100 200 300 400 300 200 100
100,200 at speed work pace 1min rest
300,400 at threshold pace 30s rest
300 drills
10 x100 at race pace
400 warm down

Tuesday
#1 Swiming
200 warm up
600 drills
3 sets of
100 15s rest 300 15s rest 100 at interval of 30s
400 warm down

#2 Running
Ran home from school.. About 1hour long run. Shoulder pain art!! Bag so heavy~ Should have ran without it...

Wednesday
#1 Running
8x400 rest time is half of run time
4x200 rest 1 min

Went to watch Sex&TheCity... was a great show..

Thursday
#1 Brick training
2 sets of
10min bike
1200 run at 10k race pace

#2 Swimming
200 warm up
600 drills
6x50
4x100
3x200
2x300
400
15s rest between interval 30s rest between sets
400 warm down.

Friday
#1 Swiming
200 warm up
600 drills
1100 swim (sighting, leftside breathing)
200 warm down

#2 Hills run @ bedok reservoir
6x short hills
6x Grass Patch

OSIM Training (6 weeks to go)

2008-06-07T00:11:00.000-07:00

Been a while since i blog. Have been busy working and training. It has been a busy week for me.. Weekend is wat i looking forward to...

Here's my training for last week:

Monday

#1 Brick training

2SETS of

10min on Gym Bike

1200m run on 10k race pace

#2 Swimming

200 warm up

600 drills

3x (50 kick 50 pull 100 swim)

10x50 on 1min

10x200 on 4min

300 drills

10x100 on 2min

300 warm down

Tuesday

#1 Brick training
2SETS of
10min on Gym Bike
1200m run on 10k race pace

#2 Swimming

200 warm up

600 drills

3x (50 kick 50 pull 100 swim)

600 drills
3x (50 kick 50 pull 100 swim)

200 warm down

Wednesday

#1 Running

15min half marathon pace

4 sets of 3min 5k pace 2min half marathon pace

1 round reservoir

Thursday

#1 Swimming

200 warm up

600 drills

10x50 on 1min

10x100 on 2min

200 drills

2 sets of 2 x 400 on 7min30s

400 warm down

Friday

#1 Hills run @ Bedok reservoir

6x short hills

8x grass patch

Saturday

#1 Bike ride

1hour 30mins ride at punggol follow by 7min run

Sunday

#1 Running

Clash Sundaown marathon and did 1hour 40min run. Ran from Hougang Ave 8 to Old tampines Road, and join the pack at tampines ave 9. It was fun!! Grace came in 3rd ... Great JOB!! Congratz to all tp runners on completing the marathon...

Running in the night was great!!

Had vegetarian buffet with my parents, aunt and grand parents.. Was great thought.. (:

Graduation!!!

2008-05-26T07:53:00.000-07:00

Let the picture do the talks~

21st May 2008, 930 am : Session 1

The LKY Medal ... SHY LAR *^.^*

It's EMPTY!!

2nd Row: My Parents and I

My Personal Citation

Nice picture.. COOL!

This is Kim.. Thanks for all the "woooh!"

Sheryl and Xue Ying

21st May 2008, 5pm : Session 3

I am the valedictorian (:

I look dumb

Course manager and director and MEDALLISTS!

ALL AWARD WINNERS!

Class of 2008 (Electronics)

"My Lover" , *GAY* and [[ME]]

MP GROUP!! We are LAMERS!!!

This is the best moment ever.. Recognitions of all hardwork... I really gonna miss TP and all the friends there. I am really greatful to everyone who has been part of my journey in TP. You guys had made my 3 years a fruitful 1. Its just like a tattoo... Can never be washed away~

I am really fortunate to be able to work in TP till i enlist. On top of that, i was given the "bonus" of enlisting in September... So that i can still spend time with my frens and also to take a good look at the school... Atot i will be lonely soon... Most of my frens are enlisting in July and my
labmate had ended their project......but i believe the moment i am in TP, i am not alone.. (:

Big Thank YOU to everyone....

PS: I think i look good in all photos!! LOL. Maybe better in session 1... Session3 i am really too tired... Its all in the same day... (:

Graduation Ceremony 2008

2008-05-22T08:05:00.001-07:00

In Progress....

After Math of cycling

2008-05-22T07:59:00.000-07:00

My THIGH BURSTING!!!!

Cant make it for wed training so did a 800m swim time trial on tuesday. Bad timing, 13:24. I ame 24s off my pb. Maybe cause i PB... Broken stroke.... cant seems to active my leg.. hence irregular kicking... Not smooth at all... Maybe is the sudden surge of cycling milege

Shag OUt Weekends + Vesak

2008-05-22T07:09:00.000-07:00

Saturday: Shag#1
Did cycling training today. 3 loop of Punggol end. Total of 18 hills, consisiting of short and long. After that I ran 1 loop around my neighbourhood, approximately 1.8km. Getting my muscle used to running after cycling...

After training , went for Tim Sum Buffet at Mirama Hotel with the spring fielders and Tri Team. The food was great... just that the journey to there was kinda of funny... LOL.. In short i am just lost in singapore...HAHA

Went for a walk at suntec city....

Can you believe that we are having Tim Sum buffet ?!?

Sunday: Shag#2
I have to wake up as early as 730am to prepare myself for the CPR course at 9am. The course was held at Kallang Basin Swimming Complex.

The course was enriching and interesting. We learnt basic First Aid and CPR. We also watched some related videos. Did a theory test before lunch. Scored 20/20... LOL! I think i just got the luck. After lunch we practise CPR on the manikin .. I cant seems to get the count correct so i used my own way of counting...

A skill reporter will determine if we pass or fail.. I passed on the 1st attempt... HAHA! Luck is really on my way... Score a 100% for breathing and 97% for compression and my total counts was exactly 150. WOOOh!!!..

CPR Graduates!!

Vesak Day: Shag#3
Set off at 5:45am for ecp. Went to pump my bike. I go by Serangoon to Paya Lebar to Tanjong Katong to Moutbatten road to Fort road and to carpark F2. GOSSH!!! I think at least a 20km ba.

6:58 am: Reached Carpark F2

Quiet~

~-=[[*Extronics*]]=-~

NICe Nice Nice

Over at ECP.. We did brick training. First is the Seralang Hill Sets. Approximately 20km. Den is coastal road about 16km. The 2nd 1 is optional but i did both with my Extronic MTB... LOL

AFter that did a run. I think i run about 4.6km at 19:08 immediately after cycle.... Den went home after that...

12:04 : This is the time i reach home

Went katong at night for some fun (:

Crazy Swim

2008-05-15T07:22:00.001-07:00

Was busy with the Graduation rehearsal the whole of the morning. Kimberly was dere and she is so supportive lar... LOL makes me wanna laugh..... Had a nice talk with xiyun, lub peng and johan... Din know that XiYun was so noisy ... hahah! Evelyn was dere for venedictorian... Hopes she gets it...

Lunch with at Ang Kiong with some idiotic frens... LOL... Den went to design for a short tea break after lunch...

Did made some progress today at work... Manage to transmit and detect some datas... but not yet to control... Sian.. Gotta meet up with the pros tml for some help.

Night swim was wonderful. Did intense speed work. LOL... NOt really speed work but more of a speed endurance.

200 warm up
10x25 drills
800 (50 fast 150 recover, 100 fast 100 recover, 150 fast 50 recover , 50 fast, 150 recover)
Fast=slightly below 800m race pace effort
Recover= slightly below 1500 race pace effort
10x( 50 with minimum stroke 50 with normal stroke rate)
100 swim
4x (10x25 RI 5s) RI 30~40s
200 warm down

Total distance: 3800m

I feel fast throughout. Activate the correct muscle....

COOL! Gonna hit 5000m soon
hahah!

off to sleep bye!

Runing Takes You Places

2008-05-14T08:24:00.000-07:00

Running is a way to destress.. Dont believe me.... get out of that 4 walls and hit the road... Run as far and fast as you can... Do a series of short sprint ... I can ganrantee you that you will end with a refreshed mind....

Tonight run workout was a fartlek. We did a 50min run. 1st 15min was ran at half marathon pace. After which 4x (3min 90% effort 2min half marathon pace). Then we recover till the time hit 50min at half marathon pace.

The 3min hard i manage to cover more than 800m. Polly about 850m. Approximately a 1:25 pace for 400m.

Feel Fast and relax.... Able to hold form...

WEnt for dinner at A-Star.... Had cai fan. Then i met up with my mum and we went home together. She went to see doc for her skin. My cousin called me and we had a nice chat...

Tired... off to bed.... Tomorrow's a bright day ahead... (:

Train Train Train~

2008-05-13T07:09:00.000-07:00

Afternoon
Did brick training. 2 sets of 10min cycle and 5min run. I realise that my muscle endurance is improving. My leg dont feel as tight as before. GREAT!

Night
After hearing coach advice, i decided to try introducing fartlek training into my swim workout. The rationale behind is so that i can swim at race pace in open water and burst out when necessary to break off from the pack or to catch the draft. After which, drop to recovery pace and hit back to race pace. I muz be able to feel the 3 different pace , race pace, burst pace, recovery pace. I should be able to hit my timing for 1500 by varying my pace when necessary.

I did:
200 warm up
10x25 drills
4 x (50 fast pace 150 race pace)
200 breaststroke for recovery
5 x (100 fast pace 200 race pace)
200 breaststroke for recovery
Both are continuous sets

Total distance : 3400m

Meeting The Media

2008-05-12T07:57:00.001-07:00

12th May 2008.. A day to be remembered... A day which others brag about my achievements... LOL!! Keep it simple.. Today was the day where TP recognised the TOP achievements of their graduates.. 1 Tay Eng Soon Award winner, 3 LKY award winner and 1 All-rounder award winner. Its the day we shine in front of the media... 5 inspiring story... 5 different journey with different pace but same destination.... Principal, directors and various school lecturers and parents were present to witness this special ocassion maybe not to all but to the 5 award winners...

Great job to everyone... THUMPS UP!!

Was happy for my parents to be there .... thanks for coming (:

AFter the session, my parents went back to work... While i went to cycle at the GYM. Training session can never be MISSED! That's discipline... HAHA! Did a 30min cycle..... Had brown rice with tuna for lunch.

After lunch went back to work.... I only took half day off...

Night training was GREAT!
I feel fast and goood... I seems to be a step closer in becoming fishlike...

200 warm up
10x25 drills
3x (50 fin 1min vertical kick 50 fin 100 swim)
3x500 rest 1 min
20x25 sprint
200 warm down
Total distance: 3500m

WEnt back home for dinner....

Sunday: Mother's Day

2008-05-12T07:51:00.001-07:00

WOAH!!! Today is Mother Day!! Floor vacuumed, mopped, sparkling clean... No stain, no strands... hahahha!!

Celebration was at my uncle house. We all gathered for a feast.. Each household will bring a speciality dish... We brought 2 large pizza and 2 black pepper chicks!

There were curry veggie, ' wu xiang ', 'kong ba pau ', fried noodle, roasted duck, SUPER BIG fishball and fish filling dumplings, veggie, veggie fitters, 'bai cai' soup, weird weird deserts and most importantly a cake for the motherss!

I still owe my mum a treat ..... haha... Cause my pay haven come in.. Promised to treat her pepper lunch this SAT....

Was supper full...
Next week gonna BURN BURN BURN!!!!

Saturday StayOUT!!

2008-05-12T07:29:00.000-07:00

MOrning training!
Yozzz... My Saturday starts off with a bike ride from my house (hougang) to punggol end. It took me 1hour and 15mins before i reach back to hougang. I came across many 'alien' road. I parked my bike back at my house and went for a 4min jog around my block. WOOSHhhh~

Breakfast was 2 chee chong fan, 2 shui mai, 1 rou pau... It has been sometime since i had them for breakfast. Delightful! HAHA!

Watch the ' da xi gua ' he 'xiao liu lian' (big water melon and small durian) ... LOL! Its a kid show... Pretty good... It does brings out the youth in me.. lOl!

Vaccuum and mopped the floor after that and went out for lunch with my parents..

NTU Tea Session
After lunch train-ed down to suntec city and make my way to the Marina Madarine ballroom 1 for a NTU Tea Session... Kennth, NJB, Hongtuan, Swee Kiat, Hendi and some TP peep were there. It's a nice gathering for us since our last paper.... And we were only interested in the tea recepetion when our questions were answered even before the session starts ..lol! Very grateful to the soon-to-be President of EEE club of NTU and his lecturers for popping those question mark suspending above our head...

Tea reception was mushroom cossiant, samosa, carrot cake, mango cheese cake, some wulu pie... Hotel tea was perfect! HAHA!

Ying Jian 21st Birthday
After the session, we went back to the east. I headed to Changi Aloha for my friend 21st birthday. AND BUFFET AGAIN!!! Calories calories and calories.... Well who cares... i gonna burn them all next week/... WUHAHAH!!

This is the theme of the party : TRAFFIC LIGHT!!!!

White Chocolate!

A bed was broken.... LOL! BUt was "fixed" Really!? MAybe not.... (:

Its Friday!

2008-05-09T06:53:00.001-07:00

Woosh!! Friday! Really hope for a breather... HAHA! Finally i can get to sleep longer... and go out walk walk~

I was stuck with the projects. Really hope i can setup the communication by the end of next week. I am gonna be so busy the whole of next week...

Had lunch with dad today.

We for my swim training with Grace...
I did:
200 warm up
10x25 drills
3 x (50 kick 100 swim 50 pull)
10x ( 50 swim with lowest possible stroke count 50 swim normal)
1000 continuous swim
200 warm down
Total Distance: 3500m

Dinner-ed alone.... Went to A-star for 'cai fan' and walk my usual road to the usual busstop... Bought an red bean bread along the way...

TOMORROW IS SATURDAY!!!

Rest Rest Rest

2008-05-08T04:26:00.000-07:00

New phase of my project... SOmething to do with RF wireless communication.. Need to add that to the motion contol of the robot... Still stuck~

ANyway.. today din train.. REST DAY!
After all the swimming cycling and running the base few day.. i feel so weak..

Train to breakdown... Rest to Improve!

WOOOSH!

Weekends spending~

2008-05-08T04:19:00.000-07:00

Nationals Photos

2008-05-08T04:03:00.000-07:00

Mono-Tone

2008-05-07T07:57:00.000-07:00

ZZzzz.... Work and work can sometime be boring... And there is a limit to one's ability to train.... Have been working and training this few weeks.... Need a break man~ Looking forward to week end.... Can train! and go out! Hopefully someone date me lar.... HAHAHA! Is a gay date ):

Today's workout focuses on base training with abit of sprinting for intensity
50min farklek of 100m @ 2.4k to 5k pace and 300m @ half marathon pace....
SURE!! Great milege for OSIM....

Have been walking from the busstop at BLK 700 + to school and back to save bus fare for the past few weeks. It is said that 100 calories can be burnt jut by covering a mile at any pace. Walking to school takes me about 20min. The return journey will aso be 20min and total i walk 40min a day just by commuting to and fro. 40min of walking i suppose is about 3mile considering my walk speed. I burn a total of 300 calories!!! HAHA! I can eat 300 cal of food without any guilt (:

Walk that road really can makes u feel relax especially at night... All stress will be gone... Its good! HAHA!

Few days to weekend.... not really in the mood today ):
Still the day ended... it will be a better tomorrow!

Busy days ahead

2008-05-06T06:43:00.000-07:00

Today i went for bike session #2. I cycled at GYM bike for 30min at intensity level of 12 holding a RPM of 94~100.

Night time i went for a swim.
I did:
200 warm up
10x25 drills
300 200 100
100 drills
300 200 100
300 200 100
200 drills
100 warm down
Is a random set. Just wanna up my weekly swim milege. 2900m

Suddenly there is a whole agenda of stuff i need to do and accomplish
I should list it in cronological order

1) 8 May - Valedictorian practise
2) 12 May - session with the media
3) 14 May - Valedictorian Rehearsal
3) 15 May - Graduation Rehearsal
4) 18 May - CPR course
5) 21 May - TP Graduation
6) 22 June - Punggol Central Run 2008 ( 5km competitive )
7) 24 June - BTT test
8) 13 July - OSIM Triathlon ( Olympic Distance )
9) 17 Augest - RUN NUS 2008
10) 24 August - Army Half Marathon

June - July will also be my BM course... Wed and Fri night burnt! ~.~
ON top of that... i still have my $80 per day job....DEAD!
Really wish to spend my weekends with friends and family to let off ~

Need to plan as i move... Hope i get all the supports from everyone... Its gonna be a tough journey ahead... I am sure i will grow thru it....

LS~day

2008-05-05T07:42:00.001-07:00

As expected... I LS 4 time.. I tink is a combine effort from yesterday Mr Bean ice-cream, $11 ice cream and bread with banana and peanut with grapes strip spread. GG-ed... My leg was weak. I still went for a 30min bike session at the GYM.. LOL! My leg was numb after that.....

Night swim was not too bad... As i decided.. training for the whole of last week and this week will be based on distance and duration and not timing.. so i din time for any of my lap except for the recovery time.
We did:
200 warm up
10 x25 drills
2x( 50 fin
1min vertical fin
1 min rest
1min vertical fin
50 fin
100 swim )
Main set was 3x500 with 1 min rest
sprint set was 10x25
Total distance: 2850

Dinner-ed at techno and home sweet home... Was uber shag~

Super Chiong Weekends

2008-05-05T07:19:00.000-07:00

I had a very chiong weekend. A very big hole in my pocket ):

Let's start with saturday. Went to Tri shop to scout for a tri suit. Saw this competition at punggol MRT. Its a 5km competitive run @ only $8 and u get a free running tee. LOL! I am on for it! After Tri shop, went to kallang leisure park. We had subway. The new black forest ham was quite good and is only $5.70. It comes with 2 cookie and a coke zero.

The weather was so hot that we went for mango ice with strawberry. Then we went to the arcade supposely to play Datona but we ended up throwing tokens to get this " WOOsh" stuffed toy. We were super chiong and determined to get it after investing nearly $10 on it. We still got it in the end and it cause us about $24 for it. SWT! It's really funny when we keep thowing in the token. The stuffed toy was just facing us as thought he was laughing at us. We look so idiot~

We parted after that and i went for a run at Hougang Stadium.
I did a threshold run consisting of 1200 400 1200 400 1200 400. Each with a rest interval of 400 easy. 1200 was ran at 2s below race pace while 400 was ran at 5s below race pace. I din really time it... It's all base on my effort.

Had Zi Chao for dinner just behind my block. Me and my mum ordered a claypot tou fu, bitter gourd soup and fried ginger with fish.

The next day.. Suppose to go for LSD run. BUt ended up sleep like a pig. I think i should take a rest. Went to Yishun with my parents cause my dad want to go to a indian temple there. We had our lunch at AMK hub.. I had Mr Bean ice cream after that. Then went back home. was so tired that i slept. Suppose to go my Ah ma house to play badminton with my cousin... was too lazy ...

Meet up with the same gang again at night. Suppose to meet at 4.. but they tot i got something on and they change it to 7.... I din know that... When they know that i was sleeping.. they shoot me like hell lar!! LOL.. Walk around orchard road .... and went for dinner at holland village....

We eat at thai express... The mango salad was great and the thai laksa was super khao!! Went for cold rock ice cream... OH MAN!!! The ice cream was super shiok. 1st order was a large double chocolate and white chocolate mixed with snicker and cookie dough... Really addicted to it and we went for 2nd order... It was the biggest avaliable .. $19... OMG! We added 4 toppings.... 1 of it was gummy bear... GG-ed.. THe gummies was super hard cause of the ice cream lar.... We mix cheese cake and double chocolate... and i tink it taste just like double chocolate and white chocolate... The cho covers the cheese taste... BUt still it is shiok!

Spent $11 on ice cream... Great man! ):

I tink i wiill LS tomorrow...

Its Friday!!

2008-05-02T07:15:00.000-07:00

Today work was boring... After work went for a swim ..

I did:
200 warm up
2x(10x25 drills 400 300 200 100 ladder)
200 cool down
TOtal Distance: 3400m

Feel pretty good after the swim... I din take timing.... Cause i dont wan to stress myself... Its recovery period...

1st Bike Session on the road

2008-05-01T07:09:00.000-07:00

Yoz!! Hi everyone who ever is reading my blog.. haha.. I know is kinda wordy.. My friends dont like to take photos.. haha.. Will try to add in photos more! Today's Labour day! Did my very 1st bike session on the road. Suppose to cycle with the team at coastal .. BUt.. too tired after yesterday 45min run.. Ended up cycling alone.. haha.. I cycled from my house to punggol beach and back.. It took me about 1hour... Was pretty hot in the morning.. qutie dehydrated...

My leg was pretty cui-ed... Had green apple and ovaltine for muscle recovery....

WEnt for lunch with my parents....

In the evening.. my sec school frens called me up... we went to lower court to chat and played abit of bball... Both are serving NS.. 1 is from JC and the other was poly-half-way dropped out.. HAHA! Soon i will be joining them.... The JC guy will be out soon.. (:

Welcome freshiesss!

2008-04-30T07:52:00.000-07:00

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!!! (:

#2 Journey To Osim

2008-04-29T07:25:00.000-07:00

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....

TAS Biathlon Result OUT!

2008-04-28T08:25:00.001-07:00

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!

New Season Ahead!

2008-04-28T08:14:00.001-07:00

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!

Hai Cut!

2008-04-28T08:01:00.000-07:00

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...

TAS Aquathlon Challenge

2008-04-27T07:21:00.001-07:00

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..(:

Tomorrow will die!

2008-04-25T08:10:00.000-07:00

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

Weeeee~

2008-04-24T08:29:00.001-07:00

Counting down to nationasl.

2 days......

CCA Recuitment Drive DAY1

2008-04-23T07:33:00.000-07:00

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 ...

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... (:

Very Late!

2008-04-22T08:34:00.000-07:00

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...

School Re~open

2008-04-21T06:59:00.000-07:00

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 (:

WeekEnds~

2008-04-20T07:21:00.000-07:00

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!! (:

Mentally Drain-ed

2008-04-17T08:24:00.000-07:00

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

Nayang Scholar Interview

2008-04-16T07:52:00.001-07:00

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.

Hectic Day~

2008-04-15T08:01:00.000-07:00

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~

Sianzz Of Interview

2008-04-14T07:47:00.001-07:00

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!

Tomorrow is Monday

2008-04-13T08:02:00.001-07:00

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

Double XP WeekEND!!!

2008-04-12T09:02:00.001-07:00

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!

F is for Firiday We love Friday !

2008-04-11T07:58:00.000-07:00

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!

Yet another thursday

2008-04-10T07:42:00.000-07:00

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!

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

WHAT e NICE DAY!

2008-04-09T08:02:00.000-07:00

Drowsy Morning

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

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.

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

I am concentrating ... MSN-ing lar

Tired after some doing some C codingTired still have to do lar... Muz make it work

My new PC and my big nlgene bottle (1.5litres)

Better view of my workspace...

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!

Getting Into Form

2008-04-08T07:22:00.000-07:00

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 (:

Getting into pace

2008-04-07T06:49:00.001-07:00

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!

Stay Home Sunday

2008-04-06T08:08:00.000-07:00

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! (:

Recovery

2008-04-05T10:37:00.000-07:00

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~

Sentosa Camp Photos!

2008-04-05T09:36:00.001-07:00

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

Post Camp Symptoms

2008-04-04T07:10:00.000-07:00

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

TP Triathlon Camp

2008-04-03T07:04:00.001-07:00

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!!!!!!!!!!!

Monday Blueew~~

2008-03-31T07:57:00.000-07:00

The same old road to TP. Everythings were so familiar, the trees, traffic lights, Paya Lebar Airbase, and that service 72 route. Come to think of it, 3 years had passed and yet the feeling still resembled that when i am a freshman. Now, I am still on that road 3 years back but my position had changed. I am no longer a TP student, here i am 3 years later, the TEMP STAFF of Temasek Engineering School. WOAH!

Morning@LAB
I tried out the solution provided by the MICROCHIP. Same error message. ~.~
I spent the whole morning trying to find out what went wrong. Then, raymond came. I decided to try installing the program at his labtop. It works! So the problem lies within the PC itself and no the software. Needed the TSO help to change to a new PC but he was on leave. Without this i cannot progress. SOo as not to waste a day, i went up to raymond lab to set up the connections.
As usual, problems and errors followed.

The Interview
At 11pm, I went up to mdm seah office for an interview. This interview was to make selection for E2 Matrix Main-Com. I am 1 of the interview-er. HAHA! The nominees was pretty new only 1 of them had experience in this field. However, they have something in common, which is their attitude and sincerity. I feel that these are very important qualities that one should have. Skills can be cultivated, experience can be achieved through events but attitude and sincerity is something that cannot be groomed. It comes naturally if you have it.

All of them went through and was given a chance to prove their commitment and fulfilled their promise.

Lunch: Mensa , Short Circuit On Operation
Meet raymond for lunch. Was late caused the interview dragged. Went to mensa 1 for stir-fried beef with veggie. Wanted fish instead but was not avaliable. I added a braised egg.
As usual, went to Cheers to get our beverage. I had mixed berries flavoured youghurt drink.

Back to work
Still trying to fixed the error. The program could not detect the hardware. I realise that the target board was not powered. LOL! I applied 10volts to the board and finally, everything went through well. Finally, i can start my programming.

I took a small break at 330pm. Raymond and I went to get our snacks and went to the basketball court to play basketball. Zhi Feng, Kiat Rui and jonathan was there. Then thomas joined us. We had a great time over there. Then, Raymond and I went back to lab.

Did some plannings and researchs on DC motor programming . I did a flow chart and started my first program prototype. Met errors here and there.

Swim Training
At 530pm, i left the lab for training. Started collecting $12.. LOL... That has been my job the past few day. Chasing people for that $12.

Swim Workout
200 warm up
100 side kick with fin
8x50 drills (4 fist drill, 4 catch up drill)
3x 50 kick 50 swim
30x25 10s RI
2min rest
30x25 15s RI
4x25 kick
10x25 30s RI
warm down

Swim milege : 3250m

SPRINT SPRINT SPRINT AND SPRINT.
Great training today, able to hold my swim form at fast pace.

Thanks Kiat Rui for that chocolate!

Dinner-ed at home. I like that pumkin soup!

Tomorrow i will off to CAMP!! NITEZ!
GOod time to improve myself

Rejuvenation

2008-03-30T08:27:00.000-07:00

Morning Workouts
Today was a good day to run. The weather was great, the mood was great, everything was fine. Went to Buangkok Green Medical park for morning run. I did a warm up from my house to the park. Its approximately 800m. I went 4 rounds which gives me a milege of 6.4km, then i did a slow warm down back to a park need my house for some workouts. I did crunches, push ups, leg raises, jumping lunges, dips, 'plank'. Feeling GOOD! hAhah! Stretch after that.

The whole idea of this workout was to build that milege and strength in preparation next week camp and also to feel for the correct running form.

Total Milege: 8km

Lunch
I ate pear and drank fruit juice after workout for recovery.
Went for lunch at AMK with my parents. Ate Minced Meat Noodle and Holick ar!!
Desert was Mr Bean beancurd and pancake. LOL!
We are Big EATER!

StayHOmeSun~
Its a good day to just NUA at home. Played Shattered Galaxy as usual. Listen to FM933. Watch some ITU videos. Its Damn COOL LAR! My mom is always watching her korean drama. I took a 3 hours afternoon nap. Was pretty tired then.

Have fish porridge for dinner at 530pm. Long time since i had dinner at this time.

Went to Hougang Stadium for second workouts of the day.
Did farklek.Yes, it a Swedish word which mean 'speedplay'.

Workout
2 rounds warm up
4000m farklek
Sprint on every straight 100m
Active Recovery on every bend 100m
Sprint time: 17-19 s
1:1.6 work to recovery ratio

I just want to build that weekly milege. Its important for running economy. Adding in abit of speeds to make it a more intense session. Did some drills after that.

Total Milege: Approximately 13km.

Cleaning Toilet
Recently i pick up the skill of cleaning the toilet. HAHA! Just wanna lessen my mums workload.
First i scrub the wall, den i scrub the floor , den i scrub the toilet bowl , den i rinse with water. Its easy and a good workout too. Sweat like hell lar...

Had milo, and some dough. LOL. Its just my craving lar.

Gotta go rest. Work tml..

NItezz

Sentosa Time Trial

2008-03-29T09:32:00.000-07:00

Morning
Its a beautiful saturday morning. Wake up at around 930am. Played Shattered-Galaxy, had my breakfast and started doing my household chors. I vacuumed the floor and mopped it clean. Then i went back to my computer for a few rounds of Shattered-Galaxy before i head off to sentosa for time trial

Journey to sentosa
ZZzz.. Its a crappy 1. Left home at 12:45pm. Wanted to take 147 to Boon Keng MRT station, ended up alighting at a busstop before potong pasir station. What a blunder to make~
I randomly boarded the second bus that comes. Its 853. Hoping it will bring me to Boon Keng station, but unfortunately, it went geyland. HAHA! I alighted half-way and based on my sense of direction, i finally made my way to Boon Keng MRT station. Its already 1:24pm. We were supposed to meet 1:30pm at Harbour Front MRT.
I was late but not very late, reached at 1:45.

Only 3 turn up, jasmine yanling and me. The 4th one needed to save his house from fire so din come. XD

Time Trial Result
Side-Track: There was a family day event at Tanjong Beach. There was dragonboating. We were saying ' maybe we can asked for a free row' and just nice yanling wore her ROW Temasek shirt. Can go GUM with them but in the end nothing happen, we still stick back to time trial.

Did pretty decent. Hit another personal best despite the hot sun and no competitor.
I believe i can do better, maybe shaving off another 30 s if there is others doing with me

800m Swim Time: 13 min 46s
Transition: 20 s
5km Run Time : 20 min 48s
Total Time : 34 min 54s

Swim was alright, did pretty well for run. Transition was fast.
I need to work harder on the swim. I need to hit a flat 13min for that. As for run, i need to drop it to sub 20min to be competitive. I have 1 month time to National, its quite a short period to make such a big improvement. Need to work smarter to shave off that 2min and do a sub 33min for nationals. I believe i can do it!

AfterMath
As usual went vivo but this time round with a smaller group, jasmine yanling and me . I had yong tao hu followed by ice cream. I bought the rums and raisin with cone. We sat down at the
table and started gossip.

I would say is an enriching gossip session. HAHA. Revealed of people secrets and scandals~
yanling really pro in this field. I believe i can dig out more from her in that 3 days camp.
Looking forward to that (:

Dinner@CHompChomp.COM
After vivo, i chiong down the NEL line to meet my mum at serangoon. We took 317 to chomp chomp for dinnner. We ate at Aston, ordered Grilled FIsh with herbs and Chargrill Chicken. The queue was damn long lar. The kind uncle helped us found a table fopr 2, else we will be like waiting ~ The food was alright only lar, still prefer prawn noodle, carrot cake , hokkien mee, sugar cane... HAHA!

After dinner, we walk home. We tried a new route today and ended up back at Serangoon Central. LOL! It was my idea. We took 147 back home. Should have stick back to usual route. The private house there is like a maze. =.=

NItezz

Feeling Great!

2008-03-28T08:40:00.000-07:00

Stranded ~
As the word suggest, i am alone in the lab. ~.~
Raymond went for check up , so today i am all by myself in the lab. I did soldering in the morning and managed to complete the veroboard for interfacing the motor and the iNova target board. The next step is to install the ICD2 debugger hardware and the IDE and C18 complier software for programming stage.

LKY award follow-ups
The Registrat office called when my dad called. LOL! I accidentally ended the call. I called back and DON told me i was selected for another interview on 7th April. WOotz!! CONGRATZ!
Hope this is the last 1~

Lunch
Had lunch with my dad at 1 of the coffee shop near my granny's house. Sick of school food especially only when breadboard, biz park and design are operating. Lunch was great, flush down my throat with a treat of yakult . HAHA!

Back to work
Tried to install the damn IDE and C18 complier and it keeps giving me erro message. Cant seems to find the possible solution. Ended up sending tickets to micro-chip for their technical assistance.

Half-way through, met up with WeiYang and Jasmine. We went to submit CCA merit award for leadership and Sports. Then, tea-break-ed at notepad. Had 2 kaya kuek from the malay stall and milo. Had a short chat and went back to work.

Thanks weiyang and jasmine for accompanying me back to block 24 (:

Active Swim Recovery
Work ended at 530pm. Went to do some swim recovery at the pool

Swim Recovery Set:
200 warm up
4x ( 2x25 side kick / 2x25 rolling drills / 2x25 catch up drills / 2x25 fist drills )
8x25 Kick+pull
300 warm down

Total milege: 2100m

Main objective is for recovery and correcting faulty stroke and habit.

Went home for dinner~~

TODAY IS FRIDAY AND TOMORROW IS SATURDAY!!! I CAN GET MY BUEATY SLEEP!
TIME TRIAL AT SENTOSA TOMORROW HOPE TO ACHIEVE A SUB 35 TIMING ~

27th March 2008

2008-03-27T07:40:00.001-07:00

Concession
Today is the last day of my concession. Sad. Need to spend that $$$ again for bus ride. Maybe having concession is the reasons that i am so familiar with singapore bus road that i know how to travel from places to places with only bus.

Going to Work
WOah! Today i am late. I woke up at 730am. Wash up, bath and packed my bag. I have an interview today so i will be wearing formal suit. I put on my strips shirt wax-ed my hair and went out. Morning was bored, luckily i was late, else i really have nothing to do cause the lab was closed. I went to library, browse through the Triathlon Family Forum. Mr Wee open the lab for me at around 9:30am

11am: Interview Training
The notice for the award's interview was so short that i have the training on the same day as the interview. BLEAH XD At 11pm i went to look for Ms Joan De Cotta but she was not at her desk. So i went back to my lab.

Lunch Time
Me and Raymond met Dr Hao and we went to design for lunch. Its has been sometime since we last met him. We had a good chat over lunch and i ate Grilled FIsh at NotePad. Dr Haon treat us iced milo. haha =D

Half way through lunch, Ms Joan De Cotta sms me saying ' aren't u suppose to come at 11am '
SLASH STUN~ She was not at her desk at 11am, i sms-ed and called her but i couldn't get her. She justified that she was training the other 5 students. I think is misunderstanding and mis-communication lar. Went to see her for some pointers and preparation at after lunch

LKY Interview
Finally revealed, Yes, the interview is regards to the prestigious Lee Kuan Yew Award. It is an award given to best Science and Technology Graduates which means ITAS and ENG student. The interview was pretty fine, i get the chance to speak and share my thoughts with the School Directors and even the principle. To make it here is already a recognition, winning or losing is not crucial, i still have my friends and family , life goes on.

PS: But winning it will add spice to this on-going life =)

Tea-Break
I think the best thing about this $80 job is --- to slack and get money. LOL! Morning step into lab wait for lunch after lunch wat for tea break after tea break wait for going home. Of cos muz be productive and hit the dateline set by the supervisor. I like the flexibility of this job. COOL!
Tea-Break-ed with Raymond. Had a whole-meal egg sandwich and milo at breadboard.

Back to lab
WEnt back to lab after Tea-Break-ed. Did some search on motor datasheet. Finally found it. I am behind time. I haven even start the soldering job which is suppose to be completed by today. The interview has drain away most of my time today. Left early today. Need to compensate it tomorrow.

After-work Training
Went for swim training with WeiYang. Saw Jasmine and PohSuan but they started early and left early. I did some threshold workouts today.

Swim WorkOut:

200 warm up
10x25 balance drills
6x200 on 4 min
8x25 Kick +Pull
8x25 20s Rest-Interval
200 warm down

Total Milege : 2700m

My spilts for 200s :
3:20
3:18
3:17
3:20
3:18
3:15

I am averaging a 1:40 pace per 100m. Quite satisfied with the workout. I think i work at the correct heart rate.

After that went to get some food from cheers and when to do stretch cords. Did 3 sets 30
pull. Only 1 word can describe POWER!

Less than 1 month to nationals, registration is out. Need to work smarter and harder. Next week is trainining camp, its gonna be FUN!!! HELL YEAH!

Good Night!

Birth Of The Impossible

2008-03-26T08:05:00.000-07:00

My blog Sounds COol right? Althought i steal from addidas but it is something that i believe in. I always see that glimpse of success no matter how bad the situation is or how tough it is to take to pull it through. Nothing is impossible, its all in your mind. XD Bleah~

Alright, lets get down to business. Today was my 1st day of work. OMG! They called me yesterday and ask me if i can work ' tomorrow' which is today lar. After waiting for so many days, i agree to it. For those who dont know, i work as a Technical Support Officer in Engineering department. My job scope revolve around doing circuit design for projects. Thanks to all staff who helped me get this $80 a day job. =D

Ok so i signed the contract in the morning, then i called my supervisor. I have nothing to do till 2pm. I went to watch American High School Allstar game. Then went to sports complex to do some stretch cords. Did sets of 3 x30. Then Raymond came. Heng he come, else i will be bored.

We went up to his lab and surf the net, listen to 933, and watch a funny 'mario' video. It was about this guy playing mario and was stucked as world 1-2 . The level of difficulty is god-liked and he was so frastrated and he broke the console when he cant passed world 1-2. It was so funny listening him commenting the game.

Went to lunch and finally i am able to do some work. I was allocated a workspace at lab located at block 24 level 1. My first project was ' FIRA ROBOT '. Mr Wee passed me the robot which was done by the previous group. I need to remove the circuitry and design a new 1 that fits to the new target board (iNova). I started my planning and so on and so on... and so on... so on.... on.. n..zzzzzz

When the digital digit of my watch display '5:45' .. OH!! BAN GAN liao!!! I managed to develop a vero board circuit for interfacing the iNova Board to the motor. I will start soldering tomorrow and hopefully i can start programming on friday.

I packed up everything and went for training. I was late so i miss the warm up. Today's sets were 10x400m with 400m active recovery. It was suppose to be a VO2 max , working on anaerobic threshold. However, i cannt hit my VO2 max timing.

Possible reason:
1) My rest too short. I did a 1 : 1.5 work to recovery ratio.
2) No motivation. Was doing it alone cause of my short rest (back to reason #1)
3) Poor anaerobic metabolism.

Splits time:
1:17
1:17
1:18
1:20
1:20
1:21
1:22
1:24
1:25
1:17
1:11

I did an 11th sets with everyone and i manage to pull of a 1:11 not putting in all out effort.
I guess i need to work hard on my anaerobic threshold.
Coach say maybe my arobic metabolism is stronger, asked me to try for a few more anaerobic workout and push hard when doing arobic workout.

Dinner and rush home. Gotta do some last minute grooming and rest early for an important interview tomorrow. WIsh me luck! =)

GOOD NIGHT.