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!