Interest check: 300 workout, 4.30pm, sunday 12 Oct

xarope · Post by **xarope** » Tue Oct 07, 2008 2:08 pm

I'm open to suggestions for alternative locations, as the last two were at TPY stadium. Although, with the interest in the beep test, it would be good to continue to do some serious track work.

Post by **Twxian** » Tue Oct 07, 2008 2:25 pm

TPY stadium is good, another option can try jalan besar

Post by **galapogos** » Tue Oct 07, 2008 4:30 pm

I'm for TPY. Stick with what works. Date/time good for me as well.

flamekid · Post by **flamekid** » Tue Oct 07, 2008 9:39 pm

same for me. im hoping for better weather to tan lol.

Sufian · Post by **Sufian** » Tue Oct 07, 2008 9:47 pm

cannot confirm now. ay be expecting relatives to visit my house. Wll confirm by Saturday.

flamekid · Post by **flamekid** » Wed Oct 08, 2008 9:29 pm

im okay with tpy since it takes me less than half an hr to get there by bus.

Post by **galapogos** » Wed Oct 08, 2008 9:42 pm

So looks like we have:
Phing
Bert
Goi
vicvic

Add your name to the list if you're coming.

Canuck eh · Post by **Canuck eh** » Wed Oct 08, 2008 9:54 pm

May have softball if enough people are in town. Otherwise, I'm in. In any case, will try to make it from the games.

Post by **Twxian** » Wed Oct 08, 2008 10:17 pm

no i cannot sunday not free one

vicvic · Post by **vicvic** » Wed Oct 08, 2008 10:45 pm

i'll go

Post by **galapogos** » Wed Oct 08, 2008 10:47 pm

add your own name leh

vicvic · Post by **vicvic** » Thu Oct 09, 2008 7:05 pm

opps.

Post by **Twxian** » Thu Oct 09, 2008 10:13 pm

oops liao still never add...

vicvic · Post by **vicvic** » Thu Oct 09, 2008 10:22 pm

goi nice enough to edit his post for me liao ma

Jordon · Post by **Jordon** » Fri Oct 10, 2008 2:48 am

Phing
Bert
Goi
vicvic
jordon

must see got go out anot though.

friend birthday, but she change to saturday celebrate. duno sunday still got a not

Canuck eh · Post by **Canuck eh** » Fri Oct 10, 2008 12:12 pm

Phing
Bert
Goi
vicvic
jordon
Keith

turnout looks weak for softball again. Travelling expats.

Oh, I'll be out of town next week, so I'll be out for one then.

Louis?

xarope · Post by **xarope** » Fri Oct 10, 2008 1:42 pm

That's 6 of us so far, how about Louis or Suffian?

alex · Post by **alex** » Fri Oct 10, 2008 4:53 pm

Are you guys going to eat @ TIMS( Affordable Steak, seafood cafe, Lor 4) after that?

Weib · Post by **Weib** » Fri Oct 10, 2008 5:12 pm

i think you can add me in, but i'll be running some test for the guys for the speed research..

xarope · Post by **xarope** » Fri Oct 10, 2008 5:30 pm

alex wrote:Are you guys going to eat @ TIMS( Affordable Steak, seafood cafe, Lor 4) after that?

That's what we did the last couple of times!

Jordon · Post by **Jordon** » Fri Oct 10, 2008 5:44 pm

i have a 10 bucks voucher! IM GOING! :X

Sufian · Post by **Sufian** » Fri Oct 10, 2008 6:25 pm

I am out. Will be at kota tinggi with my wife.

But, tell me what you guys did, and I will replicate at night, when I return from kota tinggi.

Weib · Post by **Weib** » Fri Oct 10, 2008 7:52 pm

the seafood is not bad though
and affordable...

xarope · Post by **xarope** » Fri Oct 10, 2008 8:20 pm

as luck would have it, I'm also free tomorrow (it's slated to be an active recovery day for me), so if people want to do some skill work we can also do some stuff.

Post by **galapogos** » Fri Oct 10, 2008 8:25 pm

Won't be free tomorrow afternoon.

xarope · Post by **xarope** » Fri Oct 10, 2008 9:19 pm

I guess 9.30am at TPY stadium is too early for you too, huh?

Post by **galapogos** » Fri Oct 10, 2008 10:51 pm

Will be training at noon. So let's stick with Sunday?

xarope · Post by **xarope** » Sun Oct 12, 2008 8:42 pm

Thanks all for turning up, we had goi, keith, louis, bert and myself initially, with vic and jordan turning up a bit later.

4x400m warmup, that darn Goi sprinted past Keith and myself for the last round so I ended up running a 1:30, when I was only planning to run a 1:40... grrr (for keith's benefit, as he and I pretty much ran together, I think our timings were roughly 1:48, 1:43, 1:38, 1:30, with about a 2min break in between, except for the 3rd break which was 3 min)

Then:
4 rounds of 2x25m on the minute
4 rounds of 4x25m on the minute
(I think it was 25m

)
we were roughly doing 13-15 seconds for 2x25m

Finally:
Ladder 1-5-1 of
pushups+alternate lunges+ring rows+tuck jumps

Next time we can do 4 rounds 4x25m on the minute to start, then escalate to 2 rounds of 5x25m and 2 rounds 6x25m on the minute and see how we fare... should be good preparation for the beep test

Weib · Post by **Weib** » Sun Oct 12, 2008 8:53 pm

no eating before training..puke inducing.

xarope · Post by **xarope** » Sun Oct 12, 2008 9:05 pm

I had a big meal finishing about an hour before the training too... titbits, gazpacho, salmon (two servings, thanks, yum...), cheese (st albray, triple brie, hmm), desert (a charlotte w/pineapple and yoghurt), I felt downright heavy for that first 400m, lucky I didn't have that islay isle single malt or calvados for an after dinner drink