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
Thursday, 31 May 2007
wed
290507
2.30pm
bishan
relay.
1st-2nd passing x 3-4
2nd-3rd x 4
2(4x50m relay)
-_-"
eeyore
11:20
Friday, 25 May 2007
thursday
240507
school
3pm
hurdles:
3x4H block starts-3 strides-no reduced steps.
4x4H -5 strides,3 strides and 5 strides
30x 2 crunches.
30x2 sit-ups
30 x 2 hurdle sitting drills.each leg
tiring,really tiring.
but another enjoyable training.
sze min left a mark on the hurdle.
i hit the hurdle today-it was so hard that i bent it and BOTH sze min and mr tay had to bend it back.oh my.
sorry school.haha.
hmms. yupp.((:
eeyore
07:54
Wednesday, 23 May 2007
wed
230507
bishan
2.30pm
2 x 2 x 300m-8H
(10 min rest in between)-as good as 4x300m-8H
double leg hop-lowest hurle:3x8H
dancing: 2rounds (back and forth)
training was ((:
my timings are consistent.
yupp.
yay.
but i can't feel whther i'm too fast or too slow.
its just the urge to accelerate or decelerate.
haha.
fun,fun,fun.
i love training.
for those who do not like training,if there are such ppl, you are missing ALOT!
because the only way to 'survive' is the passion and love for training and running.((:
yay.
eeyore
05:28
Monday, 21 May 2007
monday
210507
3pm
bishan stadium
3x4H-3 strides,reduced 1 step.
3x5H-5 strides.
i'm soooooooooo slooow today.
can't pull my trail leg aggresively.
guess i'm tired of things that has been happening lately.
but i have to endure and persevere.
eeyore
07:41
Thursday, 17 May 2007
double update:
170507
thu
school
2.30pm
4x10m
4x15m
6x40m(i think),rope on waist-pulled by friend
medicine ball-throw-3x20
-double leg kick up3x10
-lie on stomach,roll ball on back opf the leg3x15
fuuuuun!!! i love trainings((:
160507
wed
bishan
2.30pm
2x300m Hurdles(one of my timings is faster than nat juniors finals,yay!)
60m,80m,100m,80m, and 60m
training was fuuun
esp. hurdles((:
yay!
i'm happy
((:
eeyore
03:53
Monday, 14 May 2007
140507
monday
3pm
bishan stadium
4 x 4H(reduced one step.)-3strides. with blocks.
2 x 4H(12m,starting line to 1st hurdle-21m) w/o blocks.
6 x 6Hdouble leg hop/bounce/jump. (height-lowest)
mondays will be 100m H day!(:
wed and fri will be 400m and 400mH days.((:
i cannot give up on 400m no matter how much i 'hate' it.
mr tay believes in me.
i have to believe in myself.
i CAN DO IT.
yay((:
eeyore
05:39
Saturday, 12 May 2007
110507
friday
bishan stadium
3pm
(90mx6,4 min rest in between):
20m in,15m out,20m in,15m out and 20m in.
exercises:
EAGLE.6 hurdlesx5
DANCING.6 hurdlesx10 each side(5 rounds each)
i dont know what to say.
so i shall not comment.
all i know is .................(haix)..............................
eeyore
05:04
Thursday, 10 May 2007
wednesday.
090507
bishan stadium
2.30pm
10min warm up
drills. extension and fast leg is gone.
changed to sth and bounding.
hurdle:
-wall (side) drills: 30x3 each side
-sitting drills: 20x3 each side
-sitting and lift lead leg:20x3 each side
-sitting and lift 'both legs':20x3 each side
-walking drills:3x6 hurdles each side
-normal drills: 3x6 hurdles each side
-one stride(3.5m): 2xhurdles
-exercises:(all 20x1 each side,if any)
crunches
superman
side-legs up(upper leg)
side-lower legs
swing frontwards
swing sideways
10min cool down
training was ok((:
but i know the drills(not schedule) killed me.
hmms, gotta build up on my stamina.
sheesh.
supposed to do 60m,80m and 100m instead of exercises but it rained.
i hope we'll train at serangoon stadium!!.
its so much nearer to home and civilisation(only some will understand)
haix.
i heard that their track is so nice!!
i hope that their hurdles can be used!!!
haha.okies,so thats it for today!!actually yesterday((:
eeyore
05:26
X run
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