Page 1 of 2
Interest check: 300 workout, 4.30pm, sunday 12 Oct
Posted: Tue Oct 07, 2008 2:08 pm
by xarope
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.
Posted: Tue Oct 07, 2008 2:25 pm
by Twxian
TPY stadium is good, another option can try jalan besar
Posted: Tue Oct 07, 2008 4:30 pm
by galapogos
I'm for TPY. Stick with what works. Date/time good for me as well.
Posted: Tue Oct 07, 2008 9:39 pm
by flamekid
same for me. im hoping for better weather to tan lol.
Posted: Tue Oct 07, 2008 9:47 pm
by Sufian
cannot confirm now. ay be expecting relatives to visit my house. Wll confirm by Saturday.
Posted: Wed Oct 08, 2008 9:29 pm
by flamekid
im okay with tpy since it takes me less than half an hr to get there by bus.
Posted: Wed Oct 08, 2008 9:42 pm
by galapogos
So looks like we have:
Phing
Bert
Goi
vicvic
Add your name to the list if you're coming.
Posted: Wed Oct 08, 2008 9:54 pm
by Canuck eh
May have softball if enough people are in town. Otherwise, I'm in. In any case, will try to make it from the games.
Posted: Wed Oct 08, 2008 10:17 pm
by Twxian
no i cannot sunday not free one
Posted: Wed Oct 08, 2008 10:45 pm
by vicvic
i'll go
Posted: Wed Oct 08, 2008 10:47 pm
by galapogos
add your own name leh
Posted: Thu Oct 09, 2008 7:05 pm
by vicvic
opps.
Posted: Thu Oct 09, 2008 10:13 pm
by Twxian
oops liao still never add...
Posted: Thu Oct 09, 2008 10:22 pm
by vicvic
goi nice enough to edit his post for me liao ma
Posted: Fri Oct 10, 2008 2:48 am
by Jordon
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
Posted: Fri Oct 10, 2008 12:12 pm
by Canuck eh
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?
Posted: Fri Oct 10, 2008 1:42 pm
by xarope
That's 6 of us so far, how about Louis or Suffian?
Posted: Fri Oct 10, 2008 4:53 pm
by alex
Are you guys going to eat @ TIMS( Affordable Steak, seafood cafe, Lor 4) after that?
Posted: Fri Oct 10, 2008 5:12 pm
by Weib
i think you can add me in, but i'll be running some test for the guys for the speed research..
Posted: Fri Oct 10, 2008 5:30 pm
by xarope
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!
Posted: Fri Oct 10, 2008 5:44 pm
by Jordon
i have a 10 bucks voucher! IM GOING! :X
Posted: Fri Oct 10, 2008 6:25 pm
by Sufian
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.
Posted: Fri Oct 10, 2008 7:52 pm
by Weib
the seafood is not bad though
and affordable...
Posted: Fri Oct 10, 2008 8:20 pm
by xarope
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.
Posted: Fri Oct 10, 2008 8:25 pm
by galapogos
Won't be free tomorrow afternoon.
Posted: Fri Oct 10, 2008 9:19 pm
by xarope
I guess 9.30am at TPY stadium is too early for you too, huh?
Posted: Fri Oct 10, 2008 10:51 pm
by galapogos
Will be training at noon. So let's stick with Sunday?
Posted: Sun Oct 12, 2008 8:42 pm
by xarope
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
Posted: Sun Oct 12, 2008 8:53 pm
by Weib
no eating before training..puke inducing.
Posted: Sun Oct 12, 2008 9:05 pm
by xarope
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