Training Schedule for the week starting 31st March

Dear all,

The training plan is as follows:

1st April 2008 (Tues)
Time: 1530hrs
Venue: Macritchie Reservoir

3rd April 2008 (Thurs)
Time: 1530hrs
Venue: North Vista

4th April 2008 (Fri)
Time: 1530hrs
Venue: Botanic Gardens

- Coach

SPH Relays Reflection

Dear all,

I hope all of you will read the messages posted on our Team NV Web page. Not many teams have a specific web site and not many teams update their training progress consistently.

I am happy with the results of the SPH relays today. Winning is not all important to me. In fact, I had barely taken over you guys for 3 months. Thus, I am patient and I have the faith that you will improve over time.

The Sec 1 girls and boys did well today. They really put in their best to run and I hope you have enjoyed the experience. The 4X100m B Boys, Shaheer, Bryan, Ying Xian and Kenneth did very well today also. In fact you guys beat 4 teams in the A division. (Timing: 49.73 s) The B Boys & Girls in the longer races did well too. I could see the good fighting spirit put up by our team. Especially when the commentator announced: "Team NV is leading!"

This is just a little taste of what is there to come. This month, we will train harder and be stronger. There is one more race to come. The Inter school Cross country. It will not be an easy race but keep the passion alive. Because your day will come. Trust me.

- Coach

Results for SPH Relay Races (Sec1)

Dear all,

Here are the results of the final 2 races for the sec 1s.

4X100m (C Girls)

Timing: 64secs

Runners: Fraser, Mei Qiu, Shafiqah and Marsyah

4X100m (C Boys)

Timing: 60 secs

Runners: Bing Ren, Milton, Hafiz, Jian Da

- Coach

Results for SPH Relays Day 2

B Girls
4X100m - 58.43s (Well done)

B Boys
4X100m - 49.73s (Well done)

B Boys
4X800 - 10min 29s
George: 2.44min
Ryley: 2.40min
Nicholas: 2.35min
Kenneth: 2.30min

B Girls
4X800m- 12min 12s
Asquiha - 2min 50s
Kia Zi - 3min 13s
Esther- 3 min 11s
Jiaqi - 2min58s

- Coach

Results for SPH Relays

Dear all,

Here are some of the results for SPH relays:

B Boys

4 X 200m - 1min 44s
4 X 400m - 4min 19s

B Girls

4 X 200 - 2min 05s
4 X 400m - 5min 17s

C Boys

4 X 200m - DNS (Did not Start)

C Girls

4 X 200m - 2 min 15s

- Coach

SAA Macritchie Race Results

Dear all,

The results are out. You guys did ok. Continue to work hard and you will improve.

57th National Road Relay Championships 2008
Saturday, 22 March 2008 (MacRitchie Reservoir)

WOMEN Under-15
204 Cedar Girls' Sec Sch Team 1 1st 1:00:36
205 Cedar Girls' Sec Sch Team 2 2nd 1:04:52
208 CHIJ Katong Convent Team 1 3rd 1:08:18
211 Fairfield Methodist Sec Sch Team 1 4th 1:09:48
209 CHIJ Toa Payoh Team 1 5th 1:11:41
202 Ahmad Ibrahim Sec Sch Team 2 6th 1:12:42
210 CHIJ Toa Payoh Team 2 7th 1:13:09
206 Changkat Changi Sec Sch Falcons Team B 8th 1:15:35
212 North Vista Sec Sch Team 1 9th 1:25:44
201 Ahmad Ibrahim Sec Sch Team 1 DQ
203 Ahmad Ibrahim Sec Sch Team 3 DQ
207 Changkat Changi Sec Sch Falcons Team C DQ

WOMEN Under-17
812 Wings Athletic Club Team 1 1st 0:59:35
813 Crescent Girls' Sch Team 1 2nd 1:03:32
801 Ahmad Ibrahim Sec Sch Team 1 3rd 1:04:34
805 Cedar Girls' Sec Sch Team 1 4th 1:06:40
802 Ahmad Ibrahim Sec Sch Team 2 5th 1:10:45
804 Canberra Sec Sch Team 1 6th 1:10:50
807 CHIJ Katong Convent Team 1 7th 1:11:02
809 Fairfield Methodist Sec Sch Team 1 8th 1:13:22
808 Commonwealth Sec Sch Team 1 9th 1:15:12
810 North Vista Sec Sch Team 1 10th 1:16:21
811 North Vista Sec Sch Team 2 11th 1:21:23
806 Changkat Changi Sec Sch Falcons Team A 12th 1:30:12
803 Ahmad Ibrahim Sec Sch Team 3

Meeting Time for SPH Relays

Dear all,

Please meet at YCK Stadium at 1245hrs sharp.

- Coach

Race Name List for SPH Race

B Boys

4X100m

PY (Shaheer if available)
Bryan
Ying Xian
Kenneth

4X200m

PY (Shaheer if available)
Bryan
Ying Xian
Kenneth

4X400m

George
Ryley
Nicholas
Kenneth

4 X 800m

George
Ryley
Nicholas
Kenneth

B Girls

4X100m

Iris
Asquiha
Joey
Huiteng

4X200m

Iris
Asquiha
Joey
Huiteng

4X400m

Kiazhi
Wang Ying
Esther
Jiaqi

4X800m
Kiazhi
Asquiha
Esther
Jiaqi

C Boys

4X100m

Jian Da
Brian
Hafiz
Bing Ren

4X200m

Jian Da
Brian
Hafiz
Bing Ren

C Girls

4X100m

Fraser
Mei Qiu
Shafiqah
Marshya

4X200m

Fraser
Mei Qiu
Shafiqah
Marshya

- Coach

B Div Teams

Dear all,

Here are some of the updates for B Division Teams:

4x400m B Boys (Team 1)
George (1st Runner)
Ryley
Nicholas
Kenneth (Last Runner)

4X400m B Girls (Team 1)
Kia Zhi
Wang Ying
Esther
Jiaqi (Last Runner)

I will decide on the other teams later.

- Coach

Timings for today's Time Trial (4X100m)

Dear all,

Today's time trial timings:

4 X100m:

Team 1 (PY, Bryan, Ying Xian, Kenneth) : 52 sec
Team 2 (Iris, Asquiha, Joey, Huiteng): 62 sec
Team 3 (Jian Da, Brian, Hafiz, Bing Ren): 73 sec
Team 4 (Fraser, Mei Qiu, Shafiqah, Masyah): 77 sec

Guys, let's do this well. I received some comments that our teams passed batons excellently. Let's just practise a bit more. I believe we can do well this time.

- Coach

Training held today (25th March 2008)

Dear all,

Training held today:

Speed Workout - 120m workout

Mid Distance Workout: 300m & 200m Workout

- Coach

SPH Relay Schedule this weekend

Saturday's Schedule
101 4 X 200m Relay B GIRLS Heats 1400
102 4 X 200m Relay B BOYS Heats 1420
103 4 X 200m Relay A GIRLS Heats 1440
104 4 X 200m Relay A BOYS Heats 1450
105 4 X 400m Relay C GIRLS Final * 1500
106 4 X 400m Relay C BOYS Final * 1525
107 4 X 400m Relay B GIRLS Final * 1550
108 4 X 400m Relay B BOYS Final * 1610
109 4 X 400m Relay A GIRLS Final * 1630
110 4 X 400m Relay A BOYS Final * 1645
111 4 X 200m Relay C GIRLS Final * 1700
112 4 X 200m Relay C BOYS Final * 1715
113 4 X 200m Relay B GIRLS Final 1730
114 4 X 200m Relay B BOYS Final 1740
115 4 X 200m Relay A GIRLS Final 1750
116 4 X 200m Relay A BOYS Final 1800

Sunday's Schedule
201 4 X 100m Relay B GIRLS Heats 1400
202 4 X 100m Relay B BOYS Heats 1415
203 4 X 100m Relay A GIRLS Heats 1430
204 4 X 100m Relay A BOYS Heats 1440
205 4 X 800m Relay C GIRLS Final 1445
206 4 X 800m Relay C BOYS Final 1500
207 4 X 800m Relay B GIRLS Final 1515
208 4 X 800m Relay B BOYS Final 1530
209 4 X 800m Relay A GIRLS Final 1545
210 4 X 800m Relay A BOYS Final 1600
211 4 X 100m Relay C GIRLS Final * 1715
212 4 X 100m Relay C BOYS Final * 1730
213 4 X 100m Relay B GIRLS Final 1740
214 4 X 100m Relay B BOYS Final 1745
215 4 X 100m Relay A GIRLS Final 1750
216 4 X 100m Relay A BOYS Final 1755

PRIZE PRESENTATION1800

"Shopping for Shoes" session on Monday 24th March

Dear all,

I'll be organizing a "Shopping for Shoes (Spikes)" on Monday 24th March. The details are as follows:

Venue: Hougang Mall
Time: 1945hrs (7.45pm)
Meet outside AMK HUB (Outside Macdonald's Opposite AMK Hub).
**Bring your ATM card or enough cash to purchase the spikes.

- Coach

Recommended Training for Sunday 23rd March 2008

Dear all,

Please do the following workout tomorrow (Sunday):

30 minutes long run (Pace- slightly slower than 2.4km pace and finish fast)
4 Stridings
Strengthening

- Coach

Proud of Team NV

Dear all,

As I had left early today, I could not spend time talking to all of you. I am very proud of you guys as you had shown professionalism and commitment today. All of you were on time for the race and were enthusiastic about the race.

Kiazhi made a good comeback. I am sure you had enjoyed yourself Kiazhi. Jiaqi tried her best and had attained a good timing of less than 17 mins for the race. Well done. Esther tried her best in the race and Asquiha was also committed as she displayed a good spirit in the race.

HuiTeng ran even she was slightly sick and done well. Runza did well too as she completed the whole race. Wang Yin showed her determination when she came back strong. Joey also tried her very best in the race even though she was more of a fast sprinter.

The sec 1 girls also did well! Keep it up. Remember, this is your first race and you'll do well!

Let's work together to achieve better results.

- Coach.

Training Conducted today (21 Mar 2008)

Dear all,

Training Conducted today:

20 min pre-race jog
Stretching

- Coach

Training Schedule Next Week (24th Mar-31st Mar) **Latest

Dear all,

Training Schedule for the week starting 24th March 2008.

Tuesday (25th Mar 2008)
Time: 1530hrs
Venue: Hougang Stadium

Tuesday (27th Mar 2008)
Time: 1530hrs
Venue: Hougang Stadium

Sat
SPH Relay Race (YCK Stadium)
1200-1800hrs (4X200m and 4X400m)

Sun
SPH Relay Race (YCK Stadium)
1200-1800hrs (4X100 and 4X800m)

- Coach

Training Held on Thursday (20th March 2008)

Dear all,

A time trial was held on 20th March 2008. (3.6km)

- Coach

Training on Friday Shifted Forward

Dear all,

There is a change to the pre-race programme this coming Friday. (21st March 2008).

Revised Time: 2.30pm
Venue: Hougang Stadium

- Coach

Training Conducted Today (18th March 2008)

Dear all,

Training conducted today:

800m workout
Strengthening

- Coach

U-14 Boys Results

Position: 81
Ryley Chia
North Vista Sec Sch ( Team NV )
Time: 21' 19. 07

Position: 82
Muhammad Hafiz B Omar
North Vista Sec Sch ( Team NV )
Time: 21' 27. 32

Position:125
Armand B Rasul
North Vista Sec Sch ( Team NV )
Time: 25' 12. 91

Position: 128
Ernest Low
North Vista Sec Sch ( Team NV )
Time: 25' 59. 34

U-17 girls Results

Position: 28
Asqiha Bte Abdul Wahab
North Vista Sec Sch ( Team NV )
Time: 19' 29. 27Position: 47

Lau Jia Qi
North Vista Sec Sch ( Team NV )
Time: 21' 13. 70

Position: 69
Esther Tan
North Vista Sec Sch ( Team NV )
Time: 25' 04. 00

Position: 70
Joey Wong
North Vista Sec Sch ( Team NV )
Time: 25' 06. 02

Position: 71
Goh Hui Teng
North Vista Sec Sch ( Team NV )
Time: 25' 09. 74

Results for under 17 Wings Cross Country - Boys

Nicholas:
Position: 51
Timing: 19.04 min

Bryan:
Position: 92
Timing: 24.33min

Kenneth:
Position: 93
Timing: 24.42min

PY:
Position: 96
Timing: 25.50min

Ying Xian:
Position: 99
Timing: 26.56min

- Coach

Training Schedule for week starting 17th Mar 2008

Dear all,

18th March 2008 (Tuesday)
Venue: North Vista
Time: 3.30pm

20th March 2008 (Thursday)
Venue: To be confirmed (NV or Mac)
Time: 3.30pm

21st March 2008 (Friday)
Venue: Hougang Stadium
Time: 5 pm (Pre race warm up)

-C0ach

Upcoming Races

Dear all,

Please get ready for the following races:

57th Road Relay Championship
22nd March 2008 (Sat)
Venue: Macritchie Reservoir
REPORTING TIME: 1230 pm

SPH Schools Relay
29th March 2008 (Sat)
Venue: YCK Stadium

57th X-Country C’ships `08
12th April 2008 (Sat)
Venue: Macritchie (Registration not opened yet)

- Coach

Training Conducted Today (16th March 2008)

Dear all,



Training Conducted today:



Venue: Macritchie Reservoir

Workout: 8km



- Coach

Training Conducted Today (17th March 2008)

Dear all,

Training Conducted today:

Venue: Macritchie Reservoir
Workout: 8km

- Coach

The need for improvement

Dear all,
Please improve on the following:
Bring Watches.
How can an athlete be running a distance race without a watch? Please reflect on this.

Be Punctual
If you cannot be punctual for a race, you are likely to lose in the race. You will not have enough time to warm up.

Attend all training
I understand that training can be tough. But it is planned to be progressive. Even if you come down and attend the training, you have to complete it.

- Coach

Training Tomorrow (Sat) 15th March 2008

Dear all,

Training will be conducted tomorrow at Macritchie Reservoir at 4.30pm. This is my own private session. Please join if you can make it.

- Coach

Results of Wings X-Country U-14

Girls U14 Individual Pos Tag No Name Sch/Club
1st 215 Ranjitha d/o Raja Anderson Sec
2nd 265 Chua Wan Ping Jurong Sec
3rd 249 Kwee Yi Ning Cedar Girls' Sec Team 2
4th 251 Shaik Syasya Cedar Girls' Sec Team 3
5th 273 Soh Rui Min MGS Team A
6th 247 Debbie Ho Min Cedar Girls' Sec Team 2
7th 250 Hannah Lau Cedar Girls' Sec Team 3
8th 240 Samantha Sonia Pereira CHIJ Katong Convent T&F Team 2
9th 248 Clara Poon Cedar Girls' Sec Team 2
10th 254 Leong Lishan Cedar Girls' Sec Team 3

Girls U14 Team
1st Cedar Girls' Sec Team 2
2nd Cedar Girls' Sec Team 3
3rd MGS Team ABoys

U14 Individual Pos Tag No Name Sch/Club
1st 7 Zachary Ryan Devaraj ACS (I) Zoom 1
2nd 31 Gavin Loh Catholic High
3rd 147 Hieng Pheak Koey Victoria Sch
4th 32 Sherwin Yeo Catholic High
5th 175 Mohd Sadiq Bin Juraimi Boon Lay Sec
6th 149 Merritt Chua Victoria Sch
7th 93 Benjamin Leong Raffles Institution Team 4
8th 8 Joel Wang Pin Wen ACS (I) Zoom 2
9th 36 Ryan Wee Catholic High
10th 150 Bryan Yong Victoria Sch Boys

U14 Team
1st Catholic High
2nd Victoria Sch
3rd ACS (I) Zoom 2

Training on Friday (14th March) changed

Dear all,

Due to the sudden downpour and postponement of the Wings Race, the training on Friday would be cancelled. We will meet at Bedok Reservoir to race.

- Coach

Training conducted today (10 March 2008)

Dear all,

Training conducted today:

AMK low incline hill workout
Strengthening

- Coach

Training Schedule For March Holidays

Dear all,

Training schedule for March Holidays:

10 March 2008 (Mon)
Venue: AMK Park (Meet at Macdonald's at the park, located opposite AMK Library. Bus 86)
Time: 0800hrs

12 March (Wed)
Venue: Bedok Reservoir
Time: 1330hrs (Wings Cross Country Race)

14 March (Fri)
Venue: Macritchie Reservoir
Time: 1300hrs

- Coach

Training Conducted Today (8 March 2008)

Dear all,

Training conducted today:

Mileage Run (8km)
Srengthening

- Coach

Training Conducted today (4 March 2008)

Dear all,

Training conducted today:

Drills Refinement
30m/40m/60m speed workout
4X100 relay training

- Coach

Training Conducted today (3 March 2008)

Dear all,

Training conducted today:

Speedwork
Gym
Drills Refinement

- Coach

Training Schedule for March 3-9

Dear all,

The training schedule for the week is as follows:

March 3 (Mon)
Time: 1530hrs
Venue: NV Sec

March 4 (Tues)
Time: 1600hrs
Venue: Hougang Stadium

March 8 (Sat)
Time: 0730hrs
Venue: Macritchie Reservoir

Training Conducted today (1st March 2008)

Dear all,

Training conducted today:

Inter-school cross country route (4.5km) workout
Strengthening

Well done to those who came down today. Keep it up. I have faith in you.

- Coach