25th June 2008

Date: 25th June 2008 / Tuesday
Time: 4.10pm
Venue: NYP stadium
Training:
a) 1.8km warm up
b) 8 * 220m sprinting up slope
c) 600m warm down

Shoe: Nike Katana Cage III

Macpherson vs Keming Friendly part 2

Decided to upload this video too... 100m boys

The leading boy is call Khaniskha from Sri Lanka. Bulky he may look but he is very powerful ...

23rd June 2008

Date: 23rd June 2008
Time: 5.06pm
Venue: NYP Stadium
Training: 45min easy run on the field + 6 x 25m striding
Shoe: Bare footed

22nd June 2008

Date: 22nd June 2008
Time: 8.20pm
Venue: Woodlands Stadium -- Admiralty West -- 3km loop
Training : 73min run
Distance: 14.4km
Shoe: Nike Triax 10+

Feeling: I did one of the best run ever since I gotten injured.... I started out with no tightness and heaviness. After a few km of slow warm up run, I just pick up pace and cruise comfortably. I have a peek at my Nike wrist band , I was running around 4.36min/km ...not a very fantastic pace but i felt great.

20th June 2008

Date: 20th June 2008

Time: 8.30pm
Venue: Woodlands Stadium -- Admiralty West Small Loop
Shoe: Nike Triax 10+
Training: 9km

Thanks to Sumiko from Keming Primary, my kids are able to have a trial run before the national inter primary school track and field meet. I started training this batch of kids on around 3 and a half months ago during mid Feb. I have training with them once a week and some breaks in between due to PH or exams but I am very satisfied with most of their progress.Check out the first two girls nearer to the field.

The chinese girl, Kan sin, is the only oldest female student who attends all my training. Though she does not has the flair for running, she never skips training and tries to finish all the training routine I assigned to her.Next beside her is Grace from Nigeria. She is only 8 years old! Yes, she is only 8 and she is one of the rare talent i spotted in Macpherson primary school . I still remember I saw her running about with her friends during one of my training session. She was running at incredible speed with excellent gait movement and the amazing thing is she can negotiate a bend without slowing down. I immediately went up to her to invite her to join my team. After 3 months plus of training, she is the fastest girl in my team, winning all levels, as well as my primary 4 boys. The teacher has enrolled her to participate in D division (for primary 4 and below) which means she is competing with competitors older than her. Nevertheless, I have utmost confidence in her talent as well as my training. I am polishing up her block start and her finishing touch so she will be close to perfection.

11th June 2008

Date: 11th June 2008
Time: 5.30pm
Venue: NYP Stadium
Shoe: Nike Air Triax 10+
Training: 1.6km warmup; 10 * 400m lactate threshold training with 100m recovery jog; 1.6km warmdown

1) 2min with 61 sec recovery
2) 2min with 57 sec recovery
3) 1min 52sec with 63 sec recovery
4) 1min 46sec with 71 sec recovery
5) 1min 52sec with 60 sec recovery
6) 1min 51sec with 58 sec recovery
7) 1min 50sec with 64 sec recovery
8) 1min 52sec with 3min recovery
9) 1min 52sec with 61 sec recovery
10)1min 57sec


I ran along with Diana throughout the entire session. I calculate her lactate threshold pace from her recently 5.8km race with a finish time of 28.06. Breaking down the timing into 400m, she is running around 1.56min per lap therefore estimating a good LT pace will be around 1.52min per lap. I ran along side with her but taking lane 5 instead so i have an extra 49m to cover which i hope made me work harder to near my LT pace.

6th June 2008

Date: 6th June 2008
Time: 6pm
Venue: Toa Payoh Stadium
Training:40min slow run
Distance: 7.5km
Shoe: Nike Zoom Air Vomero 2+

5th June 2008

Date: 3th June 2008
Time: 9.30am
Venue: Macpherson Primary School
I did some sprints and plyometrics along with my students.

-------------------------------------------------------------
Date: 5th June 2008
Time: 7.45am
Venue: Toa Payoh Stadium
Training:
1) 10min warmup run
2) Lactate Threshold Training
12 x 400m
- 1min 44s (Recovery 59s)
- 1min 43s (Recovery 55s)
- 1min 44s (Recovery 51s)
- 1min 43s (Recovery 59s)
- 1min 40s (Recovery 51s)
- 1min 44s (Recovery 51s)
- 1min 44s (Recovery 51s)
- 1min 42s (Recovery 51s)
- 1min 42s (Recovery 51s)
- 1min 43s (Recovery 48s)
- 1min 45s (Recovery 51s)
- 1min 45s
3) Ran 2 easy laps plus some sprints

Shoe: Nike Katana Cage 3



I went to Toa Payoh stadium early to do my own training before my students arrives for their familiarisation run. My initial intention was to do easy 45min run but decided to hit a lactate threshold workout. I settled for 10 x 400m and a 1min 44s pace which is lab tested to be my point of lactate inflection. After completing 10sets, i was amazed by how comfortable my body felt considering I have not done any proper workout for 3 months so I added 2 more sets. It was a good workout, feeling strong after the 12sets.

2nd June 2008

Date: 2nd June 2008
Time: 6.25am
Venue: Woodlands Stadium -- Admiralty West(Small Loop) -- Woodlands Stadium 3 laps
Training 61min slow run
Distance: Approx 10km
Shoe: Nike Vomero 2+

I won't be updating my runs using Nike sportband for a while as it is faulty. Apparently it wasn't water managed to seep in and damage my display so it isn't that "splashproof" afterall. Anyway Sacha has promised to replace one for me...