time flies like flies hurh hurh
1 more year left in cedar.

Schedule
- 4 X 5 X 60m (40 sec rest in between)
- 2 X 1 min high knee run
- 3 X 20 per leg hurdle drills (over and back again)
- 3 X 20 medicine ball throw (lying down on matt)
- 3 X 15 mermaid wave ( i named it myself lol)

The last training for the year 2006 and its in school! it rained in the morning and the track was very slippery. the runs wasnt really tough but my shin splint made my running technique really horrible. maybe partially because of the wet track. since we havent started wearing spikes, our starts were a errrrr. yea and so instead of high knee lift during sprinting, my legs were mostly doing butt kick. this resulted lots of big red ugly red spots on my cat tee )= aye aye high knee. my mind was in a whirl when i was doing high knee that i travelled from one point to another. after my last set, my rib cage hurts. hurdles was quite fun though. but my hips ache quite abit. zzz jiao lian started her nagging. haha finally got the throwing medicine ball thingy right at my last set. and evil meanie rahimah threw the 3kg heavy medicine ball on my head (maybe my reaction in catching the ball was slow). thank godness i m still in the right state of mind. hmmm the last exercise was quite new to us. helps strengthen our backs. haha felt really like a fish. nah mermaid sounds better (: headed off for orientation after which. hopefully tml campfire 1/M item will go smoothly

Rating for the day
: 3.5 <3 <3 <3 <




it has been been raining for the whole day
rainy days is oh so perfect for sleeping like a log!

Schedule
- 2 X 10 X 80m (running in the carpark)
- 3 X 25 per leg tubing (tied around ankle)

Today's trg was at bishan stadium. since it was raining we ran indoors. the ground was pretty slippery. numerous times my shoes gave way; close shave. i gave almost my best shots for the runs. except that i dont feel my arms moving that vigorously as compared to the high knee movement of my legs. it's good that finally i felt my strides are getting wider and stronger. oh man...jiao lian is starting to separate 400m runners from the 100m and 200m. meaning hardcore trg is approaching! ): oh and for tubing my carve muscles hurts so badly. esp the supporting leg after each set. hopefully this time my drive is there.

yayness! relay trg is starting pretty soon.




next tue is boxing day
shall we wear boxers for training? lol jkjk lamo siti
oh ya and today is 'Dong Zhi'
the day whereby we eat tang yuan (:

Schedule
- 4 X 15 one legged leg curl (per leg)
- 4 X 10 mini weight lift (working on arm muscles)
- 3 X 15 jumping with 6kg of weights
- 3 X 20 mini weight lift (working on carve muscles)
- 3 X 20 sit-ups
- 3 X 20 backraisers
- 4 X 10 leg push station
- 6 X jumping over 10 hurdles
- 3 X 100m of bounding

O.o loads of exercises

Today's training is in school! yea cuz it's registration. this yr's cut off pt is 247. same as my yr i guess. Oh i realised something, today we didnt do drills. cause it looks like its going to pour. so we went straight into schedule. zzz whole loads of exercises. and my thigh muscles are still aching from the previous training. some of the exercises were tiring, especially the one that we did jumping with weights. there's something really wrong with my knee! there's this click click sound when i bend and straighten my leg ): and i dont like sit-ups! eeky eeky sit-ups. made my back hurts. but still i want to build up more abdominal muscles! say bye to flabby tummy! oh and i take back my words. i didnt get injured doing the jumping over hurdles. it's quite fun though. but i failed to jump continuously over the 10 hurdles =/ try harder next time! BOUNDING! for the first time we did 100m bounding. but still at least it's better than 100m high knee. teehee...i finally know how to bound properly. haha cause jiao lian never scold me. haha for once. well i still need to work on the flying part for bounding. yea end of schedule. headed off to macs for lunch. uh-oh unhealthy unhealthy. =P

sigh next week gonna be a busy busy busy week. orientation...

RATING FOR THE DAY
: 3 <3 <3 <3




the weather forecast cheated my feelings
oh wells. but it's a good thing

Schedule
- Standing broad jump X 10
- Triple jump X 5
- 2 X 500m
- 3 x 300m

finally! i dont feel myself sweaty eeky and panting after warm-up. today's weather is uber sunny. so we did drills indoors yea the carpark. gah. i m a horrible jumper. erm standing broad jump is the furthest i can go. lack of explosiveness; terrible technique; prone to injuries. sigh as long as i do anything related to jumping; hopping; hurdling i'll get injured. now i shall work more on my technique and be injury-free! well i can say my bounding skills did improve a bit (: back on track. weeee i've strong sixth sense. yea what i predicted really did became a reality. hurh 500m nightmare run. haha but it didnt turn out to be that exhausting due to one reason - lack of effort. my phobia of 500m held me back. so the effort put in such as opening of strides and the amount of speed was minimium. but i m glad to say i did well for 300m. my speed was there as i can feel myself going rather fast. amazingly i didnt feel that dead-beat as compared to the previous trainings. yet still, there's always room for improvement. woohoo no exercises. training ended even earlier. treated myself to bubbletea (:

doom lies ahead the following day X(

RATING FOR THE DAY
: 4 <3 <3 <3 <3




HOHO another DSA pupil is joining cedar!
400m 66 sec -.-

Schedule
- 1 legged hopping (exchanging of legs) X 6
- 6 X 200m (run 150m; walk back 50m; run 50m; walk back 50m)
- 3 X 20 waist/hips/abdominal exercise
- 3 X 20 back raisers
- 3 X 20 right leg across body to left hand vice versa

i wonder is my stamina deproving or is it the warm-up speed is getting faster and faster every training. so today was 10min warm-up 3 rounds. Upon hearing the schedule for the day, i expected it to be quite alright. well on the whole i did well i supposed except for the one legged hopping. firstly my technique was screwed. secondly i injured another part of my upper groint sheesh luckily i'm still able to run after a few streches.regarding 6 X 200m my 150m speed was acceptable excluding the last set in which i was dying my way through. my running technique was good (i guess) and i was able to maintain a constant speed. however my starts was horrid because it was simply step-out starts without any explosiveness. in addition, my curve run was real bad as told by jiao lian. hmmmm my body posture was too straight. but well i did try to bend towards my left for the last few sets though. Exercises wasnt that bad except for the one which works mainly on the abdominal muscles. however it was not my stomach that hurts but was my back. but still i managed to pull through. the rest of the exercises were fine. haha easy-peasy
yea today's training ended much earlier...

RATING FOR THE DAY:
4 <3 <3 <3 <3




Today's weather is SUNNY SUNNY! dammit it rained after trg
sigh and so i'm turning darker =(

Schedule
- Tubing (tube tied around knee, hand against wall, pull leg forward) X 3 each leg
- 2 X (60m, 80m, 100m, 120m, 150m)
- 2 X Medicine ball throw upwards (with explosive power) we did extra set!
- 1 X Medicine ball throw backwards (working on the back)

HOHO today's warm-up was three rounds instead of six. but siti's speed was going kind of fast that i nearly cldnt catch-up. oh wells. during warm-up we asked jiao lian wad's the schedule but she didnt want to reveal. but she told us that the distance was not as long as the previous trg. so ya drills then schedule. The tubing excercise made my carve muscles hurt. Rarh! my hips muscles are not strong enough. the later sets there's no power in it aiyaya. ): ok the running part. Started off good and fine but i've to further improve on my running technique (high knee and arms!). but reaching the first set of 150m there's no more explosiveness in my starts. getting real tired. yea so second set my eyes were practically going to close. thank godness i finished the 2 whole sets. well everybody did. the medicine ball excercises wasnt tt bad. kind of fun actually. haha no butts sticking out. training ended at about 12pm. exhaustion...

oh and i shall give myself hearts rating starting from now on

RATING: 3.5 <3 <3 <3 <




After 1 week of missing in action; im back for trg...

Schedule
`hindknee lift with cones X10
`bounding with cones X10
`5X300m

Started off training with 6 rounds of warm-up. yea my stamina has dropped. was panting and sweating profusely after that. Drills was fine as per normal. Went on to schedule after which. complete hindknee lift without much difficulty except that i need to further improve on my running posture (slightly more bent). Here comes the eeky part - bounding. thank godness i'm not having any shin injuries. TOUCHWOOD TOUCHWOOD! oh wells must keep in mind has to always land on the heel of my feet or else...hahahaa. since for me and siti our cones are further place apart, ours is nevertheless more tiring. 5x300m; i was quite shocked when i heard the schedule. At that point of time i was like confirm i will stop halfway in between the sets. luckily my mental kept me going on. and my hamstring doesnt hurt as much. No more missing of trainings in order to improve on speed and endurance. tt's all

jiayuan
070691
cedar girls'
sprinter; x-cty
4/H'07


SEC ONE (2004)
National Juniors
200m - 28.26s (6th)
400m - 66.69s (6th)

Nationals
200m - 27.66s (3rd)
400m - 62.94s (4th)

SEC TWO (2005)
National Juniors
200m - unknown timing (5th)

National Cross Country
3.9km - 17.23min (41st)

Nationals
200m - 26.75s (2nd)
400m - 63.06s (3rd)

SEC THREE (2006)
National Juniors
100m - 12.70s (3rd)
200m - 26.37s (1st)
400m - 62.32s (3rd)

Nationals
100m - 13.04s (2nd)
200m - 26.64s (1st)

Represented ASEAN Schools 4x100m - (3rd)

Represented WALA (Western Australian Little Association) 100m - 13.19s (3rd)

SEC FOUR (2007)
National Juniors
100m - 12.99s (2nd)
200m - 26.72s (2nd)
400m - 66.13s (7th)

Nationals
100m - 12.94s (2nd)
200m - 26.55s (1st)

2nd Sea Games Junior 2007
4x100m - (4th)



no shame and no regret
burned with desire~
the desire to win


November 2006;
December 2006;
January 2007;
February 2007;
March 2007;
April 2007;
May 2007;
August 2007;




; Cheryl
; Ling Yu
; Sze Min
; Siti Hanis
; Cedar Sprints



SISSY J-WEN (: