`its not how fast you run but how you run fast.

Siti Nurhanis
Cgss
4H,'07
Cedar Sprints

sec 1-2004
5th for national juniors age grp-80m Hurdles
sec 2-2005
5th for national juniors age grp-100m HUrdles
5th for National Inter-Schools Track & Field Competition-100m HUrdles
3rd for 4x100m-team event
sec3-2006
5th for national juniors age grp-100m HUrdles
5th for National Inter-Schools Track & Field Competition-100m HUrdles
3rd for 4x100m-team event
liu xiang breaking the world record

November 2006 December 2006 January 2007 February 2007 March 2007 April 2007 May 2007 June 2007 July 2007

Friday, 8 December 2006

date:8 dec
day:friday
time:2.30pm
venue:macrithcie reservoir

Schedule:3km route:19.43min

exercises: 3kg medicine ball on knee and push forward: 15 times each leg

3kg medicine ball placed on top(of your leg) with you lying down face up,

one leg bent and the other lift up at 90 degrees-from lying down,hand try to reach for the ball.: 3 sets of 10each leg

lie down(back face up,legs together) reach up for the medicine ball that your partner is holding on top of your head((x :3 x 20

rubber tubing: kick forward((X : 3x60(30 each leg)

lie face down,butt kick-3x60(30 each leg)

reflections: Woohoo!! today's training was crazy-ly fun!! for the 3km run,i had trouble running due to the terrain which was SUPER slippery and with the addition of a flat sole of my shoe-it was really scary,instead of just spinning my leg down the little 'fun' slopes,i had to hold back beacuse i was scared that i would fall onto the other runners(ld) who were in front of me..
it was really challenging-mentally. Luckily along the way, clara caught up with me and i decided to follow her(when i really felt like giving up), i forced myself to persevere. So,clara was my source of motivation at that point of time till we caught up with teodora(no idea how to spell,sorry) and naomi,and teodora was stopped every now and then and i was scared that something happened so i asked clara to go ahead first. So i tried to motivate teodora-she said she was tired and i told her that everyone is tired because everyone is going through the same thing-just dont let your mind cause you to fall into that trap deeper than the others,you have to fight it.. and fortunately,she fought it and we made it through!! my timing:19.43min, quite bad actually beacuse i'm suppose to do like 18 mins +....ok maybe it was due to a VERY VERY heavy lunch,my shoe or maybe slowing down and trying to follow teodora.........But eventhough so, to me,there's no such thing as excuses-eg. if you're late,you're late... it is a matter whether you want to do something or not-ok I'm getting crappy....haix anyway...today's training: 3 and 1/2 stars!!!

eeyore
03:57

X run

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