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.