Training today:
20 x 400m
Completed at 1min 35seconds each set with 60 seconds rest inbetween.

Felt great perspiring :)
and a good treat of 100 plus after the training:)

looking forward to torturing myself from Morning run at 5am and then night hard intervals again:)

haha

training today:
20 rounds of 666m under my block.
felt very good and strong.
was running at 10km pace:)
fast and furious, yet strong and steady:)

however, not really looking forward to race next Sunday at Great Eastern.
Just going to do the 10km and go off.
Not aiming for anything as yet.

Next big race is Angkor Wat.
7th December
can i do a 1hr 34min?

I still have 2 months.
Can I break the barrier?
I will try...

Just Do It.

A song recommended by a friend:) it's nice!

can try to google it:)
http://www.lyricsmode.com/lyrics/s/secondhand_serenade/fall_for_you.html

Secondhand Serenade
Fall For You lyrics

The best thing about tonight's that we're not fighting
Could it be that we have been this way before?
I know you don't think that I am trying
I know you're wearing thin down to the core

But hold your breath
Because tonight will be the night
That I will fall for you over again
Don't make me change my mind

Or I won't live to see another day
I swear it's true
Because a girl like you's impossible to find
You're impossible to find

This is not what I intended
I always swore to you I'd never fall apart
You always thought that I was stronger
I may have failed, but I have loved you from the start

Oh, but hold your breath
Because tonight will be the night
That I will fall for you over again
Don't make me change my mind

Or I won't live to see another day
I swear it's true
Because a girl like you's impossible to find
It's impossible

So breathe in so deep
Breathe me in, I'm yours to keep
And hold on to your words 'cause talk is cheap
And remember me tonight when you're asleep

Because tonight will be the night
That I will fall for you over again
Don't make me change my mind

Or I won't live to see another day
I swear it's true
Because a girl like you's impossible to find

Tonight will be the night
That I will fall for you over again
Don't make me change my mind

Or I won't live to see another day
I swear it's true
Because a girl like you's impossible to find
You're impossible to find

Monday's training:) `13/10/08

Dex joined me for my speed workout: 6 x 1km at 1 min 40 seconds pace... and rest time 90seconds...
well..

it was nice.

Coaching the NTU biathlon team:) as usual, i joined them in the whole training:)

Swim sets:

I loaned the board from SRC and Medicine balls from the dragonboat team:)

Swim workout:

4 x 50m Warm up Breaststroke
8 x 25m One Hand Kicking
8 x 25m 10x10 drill
8 x 25m 3-5pull one breath and looking forward
8 x 25m Breaststrok kick
8 x 25m Pulling with Bouy
8 x 25m Single Leg Kicking with Bouy
6 x 60m Partner work
3 x 3min Thread Water

50m cool down

Static exercises:
Hand raises - 100 reps
Partner Leg Raises - 50 reps
Squats - 3min
Weight Balls - 2min
Bridge - 2min

Altogether for 2 sets:)

after that, i guess we all went home aching but with a sense of satisfaction
great workout guys:)

Grandma birthday

Grandma's birthday party...
at Sakura at Science centre...
all of us were present except for my uncle's family...
the buffet was not really nice for me , since i dun eat much though:)

but after eating, i felt sooo guilty...
got to start losing weight soon. race is reaching. i felt so super guilty now! run run run tomorrow!
my youngest sis, runner cum biathlete...i love her more than anyone else:) though i always raise my voice at her! haha and singing of the birthday song in english, mandarin and hAKKA! my grandpa and grandma also celebrates their 50th year anniversary.. and so lovely as ever:) sweet. thats what i call love.and my bro asked me to take a photo of the food he ate! my gosh... he is really "bottomless pit stomach" ")they played football after that!and Junko found a COIN phone.. something that is not really available in Singapore nowadays...
and couple photos:) sis and bf... bro and gf hahaha...so ugly so we asked him to take a sweeter photo . as yes , it was really sweetyuko and her bf, nice and quiet guy... good !and then some family photos..and i went a little crazy while on the way home... junko took these for me... Hmm.. should i convert to a dancer instead?and junko wanted me to capture her jumping...
hmmm... but i guess my phone was not that good afterall...

went for Cynthia's wedding:)
my classmate in JC..
we used to joke around saying that I will be the first one to get married. But she jumped the queue... !

loving husband Joe and her have been together for a year plus.
I am soo happy for her that this guy she found has been so willing to accept her as who she is and really love her with all his heart.
it's a joy seeing her get married, nearly made me down to tears...

its blissful:)

met up with a few friends recently:) God pa came to find me after safra training:) love himsunny met me after my hair dye.. oh no its kinda too brightand i met up with... Kalisah at the Basic Counselling course on Thurs:)and my bf in sch whom i haven spoken for long... i am in the morn session and he is in the aft session.. sad:) but still we are great partners!i was sooo bored in office marking i took a few pictures... before i did the real hair dye... hahaajust sooo sooo sooo bored!!
went out with Kaiming to Beach toad and saw this uncle singing karaokae in the middle of the shops!and these miniature t shirts!my table full of teacher day presents:)and i love the new gift i got! a key chain... :)and my new hair colour!

Monday training:
Venue- NTU
6pm
- 2 mins intervals with 90 seconds rest
15 sets

Coaching NTU bi team: joined them for the whole training session too.
Swimming:
1) Warm up 4 x 50m breaststroke
2) 6 x 50m freestyle kicking (using board or waterpolo ball)
50m cool down
3) 6 x 50m 10x10m drill
50m cool down
4) 6 x 50m catch up drill
50m cool down
5) 6 x 50m partner drill
50m cool down
6) 3 mins x 3 sets of thread water (1min normal, 1 min hands up, 1min full hands raised)
50m cool down
7) 4 x 25m sculling
50m cool down
8) 4 x 25m sprint
50m cool down

Tuesday training:
10km easy run

Wednesday training:
venue: NTU
- 8 x 800m at 1.43min pace per round
rest interval 90 seconds

Swimming trAining:
1) 400m warm up
Flippers on
2) 8 x 25m Dolphin kicking with bouy
3) 8 x 25m Side Dolphin kick with bouy
3) 8 x 25m Dolphin Kicks with breastroke hands
4) 8 x 25m Backstroke kicking with goggles on head
5) 8 x 25m Backstroke kicking with hands up

Track Session
1) 800m warm up
2) 3 x 400m at 80% plus a flight of stairs after every 400m

Static exercises
1) Push ups
2) Squats
3) Bridges front and side

Thursday:
Joined the Mount Faber Safra Elite Group
1) Ran from Mount Faber Safra to MOUNT FABER HILL
2) 6 x 1.6km loop including climbing down a long flight of stairs and coming up
3) Ran back to start point

Friday :
Met Yaoxiang in NTU and then swam only 20 laps to reduce the tension and tightness in my legs:)

Sat:
20km run at east coast
have to wake up as early as 5 am!

Sunday:
10 or 12km run at east coast
hopefully I can go there to throw some stones....

putting on weight now. not a good sign!
because of the irregular eating habits. Have to stop them!

my sister junko managed to scan some photos of me when i was very young! hahaha lets see .. hold ur laughter! small me!my bro kissing me:) me hugging my little sister

5th Sept

Training: 14km run at East Coast Park
wore my NIKE air BOWERMAN shoe:)
good and comfortable:)