9 marxch 07(fri)

vwenuwe: sxchool
sduration: 1500-1740
nutrition:
brweakfast:?
rwexcwess:maxcaroni
luxch: 1/4 pusdsding
sxchwessdulwe:
10km run (with SA)
<42.19>
ratings: :):):):
rweflwexctions:
timing muxch bwettwer than last timwe but i fwelt tt i only pwerformwesd avweragwe. so, i'll run bwettwer nwext timwe!
paxcwe myswelf bewttewr!


WWEIRSD TYPING IS SDUWE TO THWE SDAMAGWE OF KWEYBOARSD. SORRY.

12 january 07 (fri)

venue: school
duration: 1500-1700
bedtime: 11+am - 5.40am
nutrition:
breakfast--skippy sandwich + milk
recess-- seafood spaghetti+ two nuggets
lunch-- watermelon juice + kaya&butter sandwich
schedule:
hurdles exercises
-power jump x5
-continuous jump x5
-weaker leg x5-------cancelled
-stronger leg x5-----cancelled
ratings: :):):
reflections: the jumps were quite slack because we took most of the time setting up. also, the single leg jump was not completed as there was too much injuries! sadly,i'm a victim and bruised my knees. therefore,it was stopped.
the 20min stairs was slower than what we did during recess the day before. i didnt think i put im my best effort. tts wrong!

10 january 07 (wed)

venue: macritchie reservoir
duration: 1430-1700
bedtime:12+am-5.40am
nutrition:
breakfast- chocolate muffin + milk
recess & lunch- food i forgot
schedule: 4.1km time trail <20.2?>
ratings: :):):)
reflections: i improved by around 1 & half min!! yipee! but still, its not my p.b. must must!aim for 19 min there!
- start faster!
- keep up with front!

8 january 07 (mon)

venue: school, cemetry
duration:1500-1700
bedtime:12+am-5.40am
nutrition:
breakfast--milk+bread
recess & lunch-- ？oopsy
schedule: 40min -> 7 rounds only :(
ratings: :):)
reflections：boohoo lousy! i felt very tight at my tighs like i can move despite that my breathing was okay.
must stretch more before & after! feel more relaxed when running. please do better!

5 january 07 (fri)

venue: school,cemetry aka garden
duration: 1430-1700
bedtime: 12++am-5。40am
nutrition:
breakfast:warmmilk+ bread
recess: ?
lunch: ? too
schedule: 5 rounds, alternate directions, 3 mins rest
ratings: :):):)
reflections: i did push and i think i did fairly well but must keep in mind to leave no reservations.

3 january 07(wed)

venue: macritchie reservoir
duration: 1430-1730
bedtime: 3am-5.40am
nutrition:
breakfast-- milk+floss bread
recess-- pepper chicken rice
lunch-- honeydew juice + mushroom pizza
schedule: 4.1 km time trail <21.51>
slope run up & down x 2
ratings: :):):
reflections: not bad but definitely could have done better as it is not my p.b。
downslope dont overstride just follow the flow.

28 december 06 (thurs)

venue: school
duration: 0830-1130
bedtime: 12+ am -6.40am
nutrition: 1/2 roll bacon bread + milk
schedule: 3km route warm up
continuous 3km time trail <16.02>
5x60m
5min cool down
ratings: :):)
reflections: my timing is veryvery bad. i deproved by approx 1 min!!!! :(((
i felt heavy probably due to my muscle ache. i must message it away!
i must also quickly get myself back and improve. step by step. yesyes.
i must try to run lighter,taller and smoother like my hamster potato beside me rgt now!!
i'll try to aim for 14 + timing!


thank you everyone for coming and helping yesterday!!! i love you all lots! it's always happy when we're together! may all our christmas wishes come true:D cant wait for 30th traithalon! see yoouuuuu then!