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
-6H-5 stride hurdlingx4, exercises (20x2): sit ups & back-raisers supposed to do 12m...couldn't reach...changed to 12 steps...me and sze could reach it but clara couldnt so we reduced to 10 steps((x today's training isn't bad((x anyway....fri-relay!!!
Sunday, 28 January 2007
wow...i'm sick today-absent from school so therefore, i didn't go for training:(( haix,if i'm not wrong i'm supposed to do speed work!!! AAaaahhh...how can i ever miss something that i really need...okies,i hope i'll be well enough to attend training on wednesday because my body's really weak-lack of sodium chloride or glucose--i can't remember...sheesh
oh wells,i just hope that i'll be fine by tmr or wed((x
eeyore
23:19
Saturday, 27 January 2007
Finally i can use the computer...One excuse after another...well,there you go:all the trainings that i didnt update((x at last....
hmmm....first competition:1st and 2nd of march-swift relay if i'm not wrong((x
hahas....((X I LOVE TRAINING!!
............................................................
Date:26jan
DAy:Fri
Time:3pm
4hurdles-5 stridesx3
boundingx3
hop,hop,step x 3each leg
dancing srill(side ways,hurdle style)x3(back and forth)
hands up(high knee,ankling,extension,fast-leg)x 1 each
............................................................
date:24jan
day:wed
time:3pm
relay-baton pass 90m x6, receive x2,full run x2
.............................................................................
date:22jan
day:mon
time:3.30pm
300mx3: 50.58,51.93,53.85 avg:52.12
500mx3:1:47.05(not accurate,ms poon didnt take my timing!!) , 1:50.91 avg:1:48.98
.................................................................................
date:19jan
day:fri
time:3.15pm
4x100m relay training-baton exchangex5,full run x 2
.......................................................................................
date:17jan
day:wed
time:2.45pm
5 hurdles-lead leg hurdle/trail leg hurdle raised x3each
4m in between hurdles with 3 fast/small stepsx5
6hurdles-4m 1 step hurldingx2
1 'fun' full relay run with sec 2s.
eeyore
02:17
Sunday, 14 January 2007
fri
12jan
school
3pm
10min warm up
8 passes along staff room
standing pass
standin pass with eyes closed
sitting pass
today,training was postponed to school due to the weather but it was fun to run along the 2nd level outside the satff room. Training was not bad at all...((x
rating:5stars
eeyore
02:39
Thursday, 11 January 2007
sorry that i did not update....i had no ACCESS to computer because my elder sister had to do her project...so in total...i missed-2TRAININGS!! due to 'i'm gifted so are you programme'!! but it's worth it...i learned ALOT during that programme-so,i applied to training and keep telling myself that i'm great and i'm awesome and i can do it!!((x
so mainly,training on monday was in school
7 jan
mon
sch
3.45pm
-6H distance shortenedx3
-3 strides for first 5 H& 5 strides for last hurdle x3
-4 H-height of trail leg raised (higher than the lead leg) x2
-height of lead leg is higher than trail legx2,alternate heightsx1,one stride hurdling-3m,3.5m,4mx1each
throughout thew whole day...i psychoed myself and i did it!! LAW OF ATTRACTION!!
((x
rating: 4stars
10jan
wed
bishan
2.15pm
sit upsheel raisers [together]
tubing-butt kick lying on your tummy
tubing-kicking up and down wit knee up to chest level
launches
eeyore
03:54
X run
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