TAS BIATHLON
21april07 saturday
amt of slp:9hrs plus
venue:east coast park
breakfast:2 slices bread with jam,margerine,milo,1 very huge orange,omelette with cheese and tomato(YUM)
before race:tri berry power gel
after race:H2O
race:5km run(20.59min)
reflections:todays race was so fun!the atmosphere was so..happy-like and not very stressful.the weather was also quite good.i thought it would be very hot as the race starts at 1.45 for me and chloe.but it remained quite cooling and cloudy throughout the whole thing.chloe was 6th or 7th to come out frm the water.there were 2 mgs girls ahead of me.so my target was to catch uo with them.i kept pace with 2nd one until we u-turned.when i was running with her i didnt feel so tired.i think it was the gel.it helped quite a lot.then after the u turn i caught up with another mgs girl in front.then i ran alone for a while till the last 300 or 200m.this RI guy caught up.then another one.then mr tay was shouting 'behind you' then i got very scared so i tried to speed up til the red carpet.my legs were all numb by then.and my stomach felt very uncomfortable again.then the DJ blasted some fast music so i followed the beat.haha.anyway im quite happy with my run(:

CROSS COUNTRY NATIONALS
18april07 wednesday
amt of slp:8hrs
venue:turf city
breakfast:2 slices bread with margerine,jam,1 orange,milo
lunch:rice,blackpepper chicken,omelette,cabbage and potato,carrots,milo
before race:tri berry power gel
after race:H2O
race:cross country route 3.7km(15.o2min)
reflections:well.
i didnt do a pb.
and i got 2nd.
10secs behind SSG!!!i was keeping up with her until the 2 stones.
i felt very numb and my stomach felt soo uncomfortable then.
what made me even more miserable was that HER timing wasnt even my pb.
along the route there were so many of the slower c boys and they kept blocking our path.
i think that disrupted my rhythm.
at the last 1k i tried to keep up with her still-she was speeding up slightly.
at the 2stones,mr tay's phrase of 'pain is only mental' became 'pain will make you mental'.
as in the crazy mental.
anyway we got 2nd for the team.
poor theresa fell.
we were all so saad.
but ther's still next year!
i will come back stronger like grace ng!
yeah

16april07 monday
amt of slp:7hrs
venue:turf city
breakfast:2 slices bread with jam,margerine,milo,1 orange
recess:rice,sambal chicken,potato,lemon barley drink
lunch:watermelon,fruit and cheese bread
after trng:H2O,banana,kiwi fruit
schedule:1 lap easy pace(21.47.63mins)
reflections:it was so muddy inside!but it made the run quite fun(:th run was quite enjoyable,we only started to pick up speed at the last 400m.i'm really excited for this wed!the b div even gave us some gifts(:all the way everyone(:

FRIDAY THE THIRTEENTH
amt of slp:6hrs
venue:school
breakfast:2 slices bread with jam&margerine,milo,1 orange
recess:rice,curry chicken,potato,bandung drink
lunch:fruit and cheese bread,watermelon
before trng:orange power gel
scedule:3km route 75%(14.52.54min)
reflections:todays trng was very fun!the weather was quite cooling also.we stayed close to each other during the run and i could feel the motivation as a team.we sprinted the last part and it was so fun!i also didnt feel that tired after the run.our timing was quite good considering we only went'75%'.it shows how our standard improved since last time!i really really want to get a double championship next wed!(;

11april07 wednesday
amt of slp:7hrs
venue:turf city
breakfast:2 slices bread with jam,margerine,milo,1 orange
recess:rice,chicken,egg,veggie,lemon barley
lunch:fruit and cheese bread
before trng:chocolate power gel
after trng:H2O,1 orange
schedule:2 laps striding pace,stick together as a goup(34.45min)
reflections:the weather was quite cooling today.i found it a bit rushed as we had to run straightaway after eating the gel but it was quite ok.most of us managed to keep in the group.i just maintained my pace the whole way,speeding uo only at e last part.we pushed each other(:i hope that we can do well for x-cty and that the weather is cooling tooo!all the way!!

9april07 monday
amt of slp:7hrs
venue:turf city
breakfast:2 slices bread with jam & margerine,milo,1 orange
recess:rice,potato,curry chicken,lemon barley drink
lunch:frui and cheese bread,1 orange
before trng:chocolate power gel
schedule:1 round time trial:(14.47min-PB!!,last 1k is 4.47min)
reflections:yes i got a pb!!the weather was quite cooling today and i wore my racer too..i tried to start out fast and maintain it till almost the last 1k.i dont find the uphill so tiring now if i concentrate on taking smaller steps and faster.and i also completely let go of myself during the downslope.the grass patch was quite muddy and it made it hard to lift our legs for the next step.but it wasnt that bad.the choc power gel wasnt so sticky in my throat today either although i did have the feeling of wanting to burp but the air is stuck in my throat.so that was a little uncomfortable.at the last part after the 2 stones i tried to catch up with my dad(:but i must speed up more at the last 1k and try to hit 4.40 and below.

4april07 wednesday
venue:toa payoh std
amt of slp:7hrs
breakfast:(same)
recess:rice,potato,curry chicken,lemon barley drink
lunch:butter toast
befor,after trng:tri berry power gel,H2O
schedule:4x1km 4.30min pace,3-4mins rest(3.41min,3.41min,3.41min,3.38min)
reflections:the weather was quite cooling today.i wasnt sure how the pace would be like for 4.30min so i just ran as usual,and when i did that timing i tried to maintain it.i went faster at the last 200m for each set.it was quite windy at the last 2.

2apr07 monday
amt of slp:7hrs
venue:turf city
breakfast:bread with jam and margerine,1 orange,milo
recess:rice,curry chicken,veg,egg,bandung drink
lunch:kaya toast,watermelon
before trng:orange power gel
after teng:H2O!
schedule:-1 lap fast(abt 15.10mins)last 1k(4.52)
-1 lap slow(20.27mins)
reflections:today i felt very stiff and heavy and i felt very slow.especially during the u-turn part on the grass.is it because i did the 10k run on sunday?but anyway its not a pb):i hope to do better next time..for the slow run,xinying and i paced each other at the last part.

30march07 friday
amt of slp:5.5hrs
venue:turf city
breakfast:(same)
recess:very hard rice,disgustingly hard potato and curry chicken
lunch:nutella sandwich,watermelon
before trng:tri berry power gel
after trng:H2O!
schedule:-cross country route whack the last 1k(total time 14.55min,last 1k 4.44min)
-cross country route comfortable pace(20.39min)
reflections:the weather was quite nice and cooling as it was after rain.but there were so many puddled along the route and especially the grassy part.it was very muddy.i tried to burst out at the start and tackle the slope.but the grassy area was a bit hard to run as it was muddy and it was hard to lift off after each step. the last 1k i was already very tired but i tried to go at a faster pace..but my timing was 12 secs worse than the last time..i hope i can do better next time!the 2nd lap was quite ok,we just kept pace with each other.

28march07 wednesday
competition/trng
amt of slp:7hrs
venue:toa payoh std
breakfast:(same)
recess:rice,egg,disgusting chicken,lemon barley
lunch:watermelon
race:-1500m sports day(5.26mins PB!)
-3x300m(56,56,55 secs)
-15min striding pace warm down(abt 6 rnds ard stadium)
reflections:the weather was quite cooling as it just rained..we were the 1st group to run!i got a PB for this distance but i think i could have done better. the 300m was quite fun too.

26march07 wednesday
amt of slp:7hrs
venue:turf city
breakfast:(same)
recess:rice,chicken,potato,milk
lunch:nutella bread
before trng:tri berry power gel
after trng:H2O!
schedule:-1 lap of x-cty route(15.20mins)
-last 800m(or is it 1 km) of route all out-we walked to the place(4.32.02mins)
reflections: it was so hot!!!!i could feel myself burning when i was running on the grass patch and after the run.surprisingly the gel didnt feel so thick and gooey and i managed to not spit out any phlegm.i think i did ok today considering that i had run 2 races before.i hope that during nats i can tackle the last part and speed up and challenge my opponents

24-25march07 SPH/SAA RELAYS
24march saturday
amt of slp:8hrs
breakfast:(same)
lunch:rice,fried fish,veg,soy milk
after race:1 slice chocolate bread,some ribena drink
race:4x400mrelay(my timing:68.38seconds)
reflections:i was so nervous!this was the first time i am running 4 by 4 and i was scared that i wouldnt be as fast as the sprinters.the first 200m was ok,i i tried to catch up with the RGS girl but she was too fast.the last 150-100m i couldnt feel my legs and arms and hands and one girl overtook me by half a step but luckily Stephanie was able to regain the 1st position.i broke a PB for this race!i hope i can do better next time.
25march sunday
amt of slp:8hrs
breakfast:(same)
lunch:rice,beef,potato,carrots in black sauce,veg,soya milk
after race:nagasari cake from bengawan solo
race:4x800m relay(my time:2.36minutes)
schedule:i was very excited for this race! i was aiming to get a PB and i did!during the 1st round,i tried to catch up as much as i could to the SSS girl and tried to maintain it.the last 4oom i tried to speed up and at the 150m mark i went all out.it was soo hot!!especialy when i was waiting for th 1st-3rd runners.but im happy with my time and i hope i can hit 2min 20something soom.

22march07 thursday
amt of slp:7hrs
schedule:2x6x100m 16 sec pace(my timings range from 15.94 to 17.29 sec)
reflections:it was quite an easy trng.i tried to concentrate on my grabbing and driving my legs forward

21march07 wednesday
amt of slp:7hrs
venue:bishan std
breakfast:(same)
recess:rice,chicken,egg.soy milk
lunch:butter toast
after trng:H2O!
schedule:-400m time trial(68.98sec)
-200m baton pass practice x1
-700m all out(2.17mins)
-1km jog moderate pace
-5min "relay baton pass" warm down(:
reflections:todays weather was quite good and cooling.im so happy i broke my pb for 4oom!!i must do better this saturday at SPH.i broke pb for 700m too!!anyway for the 400m i tried to catch uo eith theperson in front but towards the end my legs and arms felt very numb and heavy so couldnt really move but i tried to move.for the 700m,i speeded up at the last 300m and tried to have a good start.

19march07 monday
amt of slp:7hrs
venue:bishan std
breakfast:(same)
recess:rice,potato,chicken,soy milk
lunch:fruit and cheese bread
before training:orange power gel
after trng:H2O!
schedule:-3xwarm up route(1.48,1.44,1.49)
-baton passing practice in carpark
-4xupslope outside stadium,jog back recovery
reflections:the training was quite light today.after each of the warm up route runs my legs ached quite a lot.but luckily recover befor the next set.maybe because of the speed trngs last wk.

16march07 friday
competition-Swift AA x cty c'ships
amt of slp:7hr
venue:turf city
breakfast:(same)
lunch:rice,chicken soup,veg,1egg
before run:chocolate power gel
after run:H2O
race:3.5km run (14.50mins)
reflections:the weather was quite cooling(:today i just had to keep up with the leading pack and i managed to do sountil the last part when i broke off.i got 2nd!!anyway,we kept in a pack all the way and i didnt feel so tired as compared to when i was running alone as there was a pace to follow.but i still kept spitting sticky phlegm out!!the power gel was so THICK!im never taking choc again.but luckily,it wasnt so hot so i was able to keep focused on the run.i think i broke off from the pack a little too late thus i couldnt get 1st:(never mind i shall keep this in mind for nationals!:)

14march07 wednesday
amt of slp:7hrs
venue:bishan std
breakfast:(same)
before and in between trng:chocolate power gel
aft trng:H2O!
lunch:ban mian mee with chicken,soya milk
schedule:-4x120m 17 sec pace(19.47s,never stop,20.24s,19.54s)
-2x500m 1.37min pace (1.36min, 1.41min)
-2x700m 2.10min pace(2.35min,2.27min)
reflections:it was,again,HOT!!!!and,again,i treid not to let it affect my runs.i think the chocolate power gel was quite nice,although a bit too thick.i think it helped me mentally too.at first i thought the schedule was quite tough but it was ok.

12march07 monday
amt of slp:7hrs
venue:bishan std
breakfast:(same)
recovery:H2O
lunch:rice,chicken,egg,veg,apple juice
schedule:-5x6om 9 sec pace(timings range from 9 to 11 sec)
-2x2oom 33 sec pace(32 seconds,34 seconds)
-1x350m 1 min pace(1.05mins)
-1x500m 1min 36 sec pace(1.42mins)
-2x150m 23 sec pace(24seconds,24seconds)
reflections:it was very hot today!but i tried to ignore it and concentrate on the schedule.i need to improve on my speed!i could barely meet the 60m targets and most of the schedule.

9march07 friday
amt of slp:7hrs
venue:school
breakfast:(same)
recess:fried rice,chicken,soya milk
recess:fruit and cheese bread
schedule:-run to bishan std thru canal,run back thru st andrews(about 37:40mins)
-6x60m striding
reflections:it was very hot today.i think the run was slightly shorter and we turned back earlier. the hill wasnt very tough this time.i tried to finish strong.my hamstring was aching slightly but i tried to ignore it.

7march07 wednesday
amt of slp:7hr
venue:turf city
breakfast(same)
recess:rice,fish,potato,soy milk
lunch:butter toast
aft trng:h2o
schedule:2 rnds of croos country route-1 warm up,next one time trial(15.40mins)
reflectiond:i managed to get pb for this route!i tried the racer today and i think it helped, i didnt feel so heavy when i was running up the slope.the weather was quite cooling also.

28feb07 wednesday
amt of slp:7hrs
breakfast:(same)
recess:fried rice,chicken,milo
lunch:fruit and cheese bread
after trng:strawberry cream roll
schedule:-10min run ard car park lanes fast,slow,fast,slow
-10min run ard carpark lanes (u-turns)2 fast, 2 slow
reflections:it was raining so we had to run in the carpark.it was quite ok-not very tough.

24feb07 saturday
competition
venue:macritchie
amt of slp:8hrs
breakfast:(same)
lunch:rice,fish,tofu soup,veg,soy milk
before race
:lemon-lime power gel
race:3.2km womens route-start and end at zig zag bridge(14:09mins)
reflections:it was raining!i was the 4th runner for this race and the rain had stopped then,luckily the forest wasn't so slippery.during the run i had a 'full' feeling in my stomach and it was quite uncomfortable,i had to spit put phlegm twice along the run.i tried to increase my pace at the 2nd bus stop.im happy with my timing and it is a pb..i must try to get 14.00!!but it was a good run!

21feb07 wednesday
amt of slp:7hrs
breakfast:(same)
recess:rice,chicken,potatoes,bandung
lunch:butter toast,choc soya milk
after trng:cheese biscuits
schedule:run to cemetery by wan tho,2big rounds,come back by cedar primary(26:31mins)
reflections:the weather today was ok.the run was quite ok considering we didnt really train for abt 5 days.i am happy with my timing but i think i can do better

14feb07 wednesday
amt of slp:7hrs
venue:bishan stadium
breakfast:(same)
recess:cant remember
lunch:cant remember
schedule:-15min long run at canal
-6x700(about,++)(3:00,2:59,3:00,2:58,3:06,2:56mins)3min rest in between
reflections:it was SUPER hot today,i felt like i was melting when we were resting.i find this training tough as we had to u-turn at a point and we were only given 3 min rest.however im glad that i managed to push for the last set and not think about the weather.

12feb07 monday
amt of slp:7hrs
venue:schoo
breakfast:2 pieces bread,milo,1orange
recess:rice,chicken,veg,bandung drink
lunch:nutella sandwich,milk
after trng:500ml H2O
schedule:-drills
-2x25 situps
-run to cemetery by wan tho(not shortcut way),1 big round around cemetery,stop at starting of long slope(abt 15mins)
-7xof long slope(41,41,41,40,40,38,40seconds)
-5 min jog back to sch as warm down
-2x25 backraises
reflections:todays trng was quite fun.i tried to increase my pace at the last part of the slope.it was very deceiving!!from the bottom it looked quite short but when we ran it it was quite long!at the 2nd last set,we ran in a group and i pushed jarder than when i ran with adel only.and the wind was very strong at that set!i felt like i was going to blow away.but im quite happy with my timings though,i hope i can improve on slopes more.

10feb07 saturday
amt of slp:8hrs++
venue:east coast park
breakfast:omelette,2 pieces bread,milo
lunch:rice,fried fish,veg
b4 run:orange power gel
competition:3km run @ east coast:original time:11:50mins++,after add on for extra 100m abt 12:57mins
reflactions:today was SO HOT.i felt my arms and legs were burning even when doing warm up.im a little disappointed with my run,i had no one to follow as the girl in front was way,way,in front such that when there was a curve i cannot see her thus i had not much motivation to push as there was no one behind me too. iwas 4th runner so i had to run a bit less than the 1st-3rd runnurs.everything felt so warm!!even the power gel was warm.i tried to widen my strides at the last part but i couldn't even see where the finish line was and i slowed down a BIT but when i saw it i speeded up again..i hope it was ok.

7feb07 wednesday amt of slp:7hrs
venue:bishan std
breakfast:(same)
recess:rice,chicken,potato ice lemon tea
lunch:fruit and cheese bread,chocolate milk
schedule:500mtime trial(1:35mins)
-stride to overhead bridge(canal)and back(16++mins)
reflections:hmm i managed to get pb for the 500m time trial,i tried to follow xinying and elsia in the beginning and followed them all the way,but i had no energy left for the last part,my arms and legs felt like they dont want to move.waa!!elsia and xinying overtook me at the first part!i tried to follow but i was scared i would burn out at the end..im kinda disappointed with my timing!i must do better next time!!!!!!but the striding was quite ok,the wind was very strong and i didnt feel any breathing difficulties.

6feb07 tuesday
jogging session
breakfast:(same)
schedule:run to cemetery big round and back,focus on big strides not speed.(13:49mins)
reflections:it was a comfortable run and it wasnt as titing as other runs.

5feb07 monday
amt of slp:7hrs
venue:school
breakfast:bread,milo,half boil egg,1 orange
recess:rice,chicken,potato,milo
lunch:butter toast,milk
after trng:milo koko crunch,oheya crackers
schedule:-3km route + cemetery(70% pace)
biametrics-jumping forward x10x3
-jump up and down benches x10
-jump sideways both legs 20m x2
-jump sideways one leg 50m x2
reflections:todays trng was very fun!we were supposed to go 70% because its our 'trng cycle'.the biametrics were fun to do too but my legs were aching afterwards. i think its to prepare for the time trial on wednesday.i hope that i can benefit from this training!

3feb07 saturday
amt of slp:7hrs
venue:ngee ann poly
breakfast:bread and milo
snack after race:red bean pau,potato chips,soya milk
schedule:run around np campus-3.3km(13:31mins)
relections:i think this was a pb for this route.i feel very happy as i got first with chloe!!it was actually a biathlon..chloe swam and i ran.our total time was 19++ mins.today i ran alone most of the way.the slopes didnt feel so steep as the other run.

31jan07 wednesday
amt of slp:7hrs
venue:east coast park
breakfast:1 slice bread, honey water
recess:rice,fish,potato,milo
lunch:1 slice kaya toast
after trng:h20,oheya crackers
schedule:-3km run
-rest for a little while
-1.6km run
reflections:todays weather was odd, because i felt very hot inside but there was wind blowing so the air i breathe in was cold.i think i did alright today considering i just recovered, i managed to keep up with elsia for the 1.6 run.oh and thanks jasmine for blocking me from that big black dog!i felt slightly breathless at the last part, but good thing i didnt puke.

27jan07 saturday
amt of slp:8hrs
venue:macritchie
breakfast:bread,milo,1 orange,half boil egg
lunch:porridge, black pepper beef, sambal kangkong
before race:tri berry power gel
competition;4.1km race(17:51mins)
reflections:today i really pushed as hard as i could.it was drizzling today.mr tay said to try and follow the leaders, but after the pebbles i could not catch up anymore.but i still tried to stay in sight of the sss people.along the way i kept spitting out thick phlegm!!must be the gel!elsia and xinying spat out phlegm too!it was so disgusting as i had to keep wiping it off on my number tag. on the highway i could hear the sec 3s cheering and i tried to go faster.i came in 7th!but anyway, after the run i felt really tired but we had to stand for abt an hour befor they gave us the medals..then when i reached home i vomited out my lunch.maybe it was too spicy?but i was sick on sunday and monday too.i hope that means that i've pushed real hard(like huixin said)

24jan07 wednesday
amt of slp:7hrs
venue:macritchie
breakfst:(same)
recess:rice,fish,potato,milo
lunch:nutella sandwich
schedule:3.2km route x2 easy pace,reach highway 2nd time then speed up.(ard 38 min?)
reflections:i find todays run quite enjoyable, we were running as a group. the pace was quite comfortable too. i found that i could run up the slope slightly easier. i hope to do well in the run this saturday and beat my p.b!!!!i hope to come in top..15?YAAAHHH.all the way everyone.
upslopes:6
downslopes:5

22jan07 monday
amt of slp:7hrs
venue:school
breakfast:bread, 2 half boil egg, milo, 1 orange
recess:rice,potato, fried tofu, milo
lunch:kaya toast,apple juice
after training:cheese biscuits, milk
schedule:-long run-school>wan tho>potong pasir>canal>bishan stadium(inside)>canal>potong pasir>wan tho>school. time:46:50mins
-5x50m striding
reflections:the weather today was quite hot and i could feel my face burning. todays run was quite tiring as there were less traffic lights to rest at before running again. i tried to go faster when we were coming back. jedidah was catching up with me!must nit let her overtake!anyway, my legs were very shaky at the last part in school and i almost fell, but i tried to sprint. th e50m striding was ok, i tried to run tall and swing my arms properly.

20jan07 saturday
amt of slp:7hrs
venue:ngee ann poly
time:7.30-10++
breakfast:bread,milo, 1 orange
before race:power gel(lime!!)
lunch:spaghetti, fish fillet, ice cream, fries
competition:3.3km run ard np campus
reflections:the run had a lot of slopes. the weather today was quite good so it didnt really affect us. i thought that it would be quite tough, but there was enough time to recover before the next upslope, along the route. however, at the last upslope, my legs were really aching and i struggled. but on the whole, i felt the run was quite fun as it was a new route. i also tried to follow a poly girl in front of me.

17jan07 wednesday
amt of slp:7hrs
venue:macritchie
time:245-530
breakfast:(same)
recess:rice,fish,potato,ice lemon tea
lunch:cheese sackwich,choc soya bean milk
schedule:-4.3km route carpark-carpark 80% effort
-slope trng(carpark to main road,run back)x2.about 2 km.80% effort
reflections:todays weather was a bit hot at first but in the forest it was ok. i find the run quite fun today as we were running as a group. it was quite muddy and the mud was sticky and squishy. it was a little hard to run at those muddy parts. the last part we went quite fast. the slope training was a bit tiring. i hope to benefit from it. i hope to do well in the run this saturday!!

15jan07 monday
amt of slp:7.5hrs
venue:school
time:3-6pm
breakfast:(same)
recess:rice,chicken,potatoes,bandung drink
lunch:nutella sandwich, apple juice
schedule:-25mins staircase run
-leg workout with medicine ball(push off frm thigh-x20 each leg)
-double leg jump with medicine ball-20x3
-stabilisers-bridge 3x30s,plank-3x30s
reflections:today was supposed to be 3km time trial but it rained heavily so we did the staircase run instead. i found it quite challenging as i pushed myself to go faster during the running and so i wasn't able to catch my breath fully. however i'm glad that we managed to complete it. the medicine ball was ok but my shins were aching after the double leg jumps. the stabilisers were fun to do too. i find todays trng quite fun as we did all the exercises together and we were cheering like mad during cool down((:

12jan2007 friday
venue:school
amt of slp:7hrs
time trng:3-5.15
breakfast:(same)
recess:fried rice with potatoes, soya milk
lunch:egg sandwich,milo
schedule:power jumpsx5(hold in squat position)
speed jump x 5
single leg jumps x5(not complte)
20mins staircase run-run up to library,come down to canteen
reflections:the power jumps were ok.but my legs are aching now!they were fun to do,though.i felt that the staircese runs was a little tiring.even though we did them in jogging,we went at a MUCH MUCH slower pace.however i felt good that i managed to push myslef on.(:

10jan2007 wednesday
venue:macritchie
amt of slp:7 hrs
trng time:2.45-5
breakfast(same)
recess:fried rice,chicken,ice lemon tea
lunch:nutella bread
schedule:4.3km frm lower carpark and back(19.o5)
target for next run :16.45
reflections:todays weather was quite cooling so i think that help me to run better.i think i slowed down a bit in the forest as i was trying to avoid thewater-i shouldn't have.the run was quite enjoyable as i did not feel so breathless while running.

8jan2007 monday
amt of slp:7hrs
breakfast:bread,milo,2 egg, 1 orange
recess:tomato rice, chicken, potato,soya milk
lunch:nutella sandwich,apple juice
time:3-5.15
schedule:jog to cemetery,run 800m route until 40mins(8 rnds),jog back.
reflections:today it was very warm while running.the run today felt quite long because we kept on going round and round.it was quite tiring.and thanks to natalie who cheered me at the last round!

5 january 2006, friday
veneu:school
time:230-5
amt of slp:7.5hrs
breakfast:(same)
recess:fried rice,chicken,veg, chrysanthemum tea
lunch:1 date bar
schedule:run to cemetery(shortcut),5x800m.
timings about 4+mins,last set 3:59
run back
reflections:the route was new to us so it was quite fun. i felt like we didn't push hard enough. there were quite many upslopes in the route. i was still coughing so it wasn't very comfortable for me and there was stll phlegm in my throat. we must push harder next time!

3rd jan 2006
venue:macritchie
time:230-5
time slept:7.5hrs
breakfast:bread,milo,1 orange,half boil egg
recess:chicken briyani,veg, apple juice
lunch:cheese sandwich
snack:1 date bar
schedule:-start from lower carpark,end at lower carpark(19:39)
-run from lower carpark up slope till reach main road,run back.2 times
relections:i felt the run was quite ok considering i didn't train for a week. but i felt like it was very long-maybe because we havev't run it for quite long already. i felt that the slope training was very challenging. my legs were aching after the upslopes and i had phlegm in my mouth so it was quite uncomfortable.but i'm happy that we managed to complete it!