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
(:
Friday 3 October 2008
Sunday 31 August 2008
It's time to take a break..
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...
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
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
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... ):
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 (:
Friday 29 August 2008
NEW UPDATESSS!!
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 herselfInter-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....
Thursday 31 July 2008
Another Day
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... (:
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... (:
Thursday 24 July 2008
XY's Farewell Lunch
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....
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Sentosa TT...
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 (:
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 (:
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