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.