Training Camp 22nd Oct - 24th Oct

Went for canoe camp from 22nd to 24th of October.
It was very meaningful and I learnt alot from it.

Firstly, trianing.
The training programme for all three days are similar. It was split into 2 sessions. In the first session I took k1 for all three days. Other people who took k1 are keefe, keloysius, zamen, andre, yifan and davis. We paddle 6km on k1 on friday and 8 on saturday and sunday. I came in 2nd for all three days. I think it is because I trained alot during the break and mainly because zamen and keloysius didn't look like they were feeling well. Zamen had some back pain. However, there is alot of improvement I ned to make because even though I can win some of the B Div k2s, I still lose to Keefe by alot, especially on sunday.

For the second session, I took k2 with YiFan for all three days. Training programme was another 6km on friday and 8km (4 + 4) on saturday and sunday. At first, we couldn't balance and had to slap water all the time. Because of that, we were always behind. On Saturday, we finally got our balance. Somehow we were able to balance after 5km. Then we started paddling very hard. At first we were one of the last. In the end, we caught up and even overtook Keloysius and Zamen's k2. But we still lost to keefe. On Sunday, even though we were able to balance, we could only come in 3rd in the first 4km of the 8km and 4th in the second 4km. I think it is because both me and YiFan were very exhausted because we paddled very very hard on our k1 and also for the first 4km. For k1, I came in second and Yifan 3rd. At first we couldn't balance too but after 1km we could balance and overtook many boats, but still came in agonizingly close behind WenLe and JunYing. For the second 4km we paddled hard but we just couldn't go fast. Even cher said that my strokes got very lousy in the last km. So i think I need to improve on my fitness alot because I couldn't even survive 100% for training.


Secondly, movies.

From the camp, I learnt alot on being unselfish and social responsibility. We watched two movies, Remember the Titans and Rocky 3. These two movies are very inspirational and moivating. Should not talk much on this because we watched it and i believe all of us are able to understand what these two movies are trying to convey to us. Teamwork, unselfishness and individual accountability.


Thirdly, Self reflection.

We a self reflection and evaluation session on the second night. We mainly talked about motivation and dieting. When training, we must all have a motivation, whether is it for the school, for our parents or for ourselves. As long as we have a target to aim for and help Hwa Chong win the title. We also talked alot about the quality of our training, on how to make full use of the training by pushing hard.

Fourth, Target setting.

On the last day, the B Div k4 promised the team that we will earn at least 10 points (double silver) for the school in the NSCC 2011. Many others also made their target. I hope that nothing comes in the way of us reaching it. the k4 this year got 1.50 for 500m and 3.50 for 1000m. This is something we must and will improve on.

Thursday 22nd October

Did not post before this but I did train. went gym, pullups, swimming running, etc.

Today's training we did 2 sessions, 6km each.
For the k1 I felt it was quite okay. I think I managed to improve my strokes abit. I could feel that my entering was cleaner in a way. And I can also feel myself twisting more. But there is still much to improve on.

For k2 with Yifan, we couldn't get our balance right. I was practically slapping water all the way. Cher said I should take the front next time to see whether there's a difference. Hopefully it will be okay...

** Pull ups count: 1591 (192 <7.5kg>, 1369 <0kg> 20 <10kg>)

T4W5 Monday 11/10/2010

Hmm.. went to train last week but didn't post. nevermind. Have to focus on exams. Will post about my training on monday (yesterday) since I don't feel like studying right now. Went to the gym with Keefe. Did:

bench press 45kg 4sets of 10 plus 1 set of 8.
bicep curl 17.5kg 5 sets of 10
abs coaster 20kg 5 sets of 15
leg row 205pounds 5 sets of 20
pull ups 10kg 4 sets of 5 and one set of 10 without weights
bench pull 40kg 5 sets of 10
lats pulldown 110pounds 5 sets of 10

I think I have improved. Starting to do pull ups with 10kg weights because I can now do 10 reps of 7.5kg, so I shall move on as I targeted. However I still need to improve on benchpress and benchpull. Benchpress I needed assist for the last 2-4 reps starting fom the 3rd set. I have no problems with benchpull 40kg so I shall move on to heavier weights next time.
Also, I went to swim during the weekend to make sure I don't lose my cardio. Will go for run on thursday since I have no exam on that day. Will just include all the number of pull ups I have done since last monday. Will have to bulk up if I want to hit 2400 before BSC. At this rate I won't make it.


** Pull ups count: 1041 (132 <7.5kg>, 889 <0kg> 20 <10kg>)

T4W4 Monday 4th October

Forgot to post yesterday :X
Went to swim yesterday and then do pull ups. I managed to do my maximum so far. I did 17 pull ups in the first set. Then I went to wait for my friend as I thought that we were playing basketball. My friend did not come even after awhile, so I went to do again. That time I did 19 pull ups :D Hopefully I can keep on improving! Finished doing 60 (Sunday)

Went to run this morning. Ran 4.4km. Had a stitch half way. Maybe it is because I ate breakfast this morning before running. After that I went to do pull ups. Was hoping I could hit 19 again but sadly, only 17 D: I'm still not convinced that I can do 19 unless I can reach 19 again.

** Pull ups count: 921 (132 <7.5kg>, 789 <0kg>)

T4W3 Friday 1st October

Didn't post for the past few days as i didn't train much except for pull ups and abit of gym.

Went to run this morning with Keefe. Ran 3km. At the start of our 2nd km, we saw Mr Quek so we ran together. Keefe ran 4km but I only ran 3km. I went to do pull ups. Did 2 sets. 16 and 14. full release.

Went to the gym in the afternoon. I did:

4(sets) x 9(reps) of pull ups with 7.5kg weights.
3(sets) x 10(reps) of wide grip pull ups. I stretched my arm on the bar to as wide as possible.
5(sets) x 8(reps) of benchpress 42.5kg. the last set I did 10 reps.
benchpull (3 sets of 10 with 40kg, another 2 sets of 10 with 42.5kg)
5(sets) x 20(reps) of inclinced sit ups (with twisting)
leg press (3 sets with 175 pounds, 1 set 190, last set 205. All 20 reps)

i realize that when I run my legs get tired quickly so I decided that I have to train my legs as well so I do leg press. However my pull ups are still stagnant D:
Bench pull I have improved. Will have to train more because I still cant improve in pull ups. Will try out more exercises next time.

** Pull ups count: 844 (132 <7.5kg>, 712 <0kg>)