Training conducted for this week

Dear all,

Training conducted for this week:

Monday: Track (120m speed play, 4X100m training, 10km run)

Wednesday: Gym (Runner's Gym, medicine ball workout)

Friday : Track

- Coach

6th Allcomers Meet 2009 Results

Dear All,

The following are the results:

Event 103G Women 13-15 80 Meter Dash <10.5s>
Tay, Eberlyn 11.65
Loh, Mei Qiu 12.29
Marsyah 12.37

Event 105G Women 13-15 80 Meter Dash >11.5s

Section 1

Wong, Tse Yan, Cedar Girls' Sec Sch 11.77
Kee, Nitasha Temasek Sec Sch 12.19
Ho, Yun Ying Crescent Girls' Sch 12.41
Goh, Wei Ling,Diana Cedar Girls' Sec Sch 12.48
Yong, Jacqueline North Vista Sec Sch 13.22
Tor, Khai Wen Cedar Girls' Sec Sch 13.31

Section 3

Enn, Cindy Anderson Sec Sch 11.45
Bte Adli Yashir, Arinah Cedar Girls' Sec Sch 11.71
Goh, Weixi Cedar Girls' Sec Sch 12.92
Tan, Rachel Crescent Girls' Sch 13.20
Lim, Hazel North Vista Sec Sch 13.83

Team NV Sprinter tops the entire school in N levels exams

Dear all,

Huiteng, our Team NV sprinter has completed the N levels as our school's top student!

Well done. Remember, studies and sports are similar in context. If you face your difficulties and problems like your opponents in a race, you can overcome all your difficulties.

Go Team NV!

- Coach

Training Schedule for 2010

All training will be as follows:

Monday (3.30pm)

Wednesday (3.30pm)

Friday (3.30pm)

Training Schedule starting 28th Dec

Monday 28th Dec 2009
Time - 11 am
Venue - Hougang Stadium

Wednesday 30th Dec 2009
Time - 2 pm
Venue - North Vista

Friday 1st Jan 2010
Time - 9 am
Venue - Hougang Stadium

Allcomers 2009

Dear all,

the following had been selected for the next allcomers:


Meiqiu
Fraser
Shafika
Marsyah
Eberlyn
Jacqueline
Hazel

Only 80m runners will run this time as there is only this event.

- Coach

Change of Training venue on Tuesday (1st Dec)

Dear all,

Tomorrow's venue for training is at NV.

- Coach

Details of Singapore Open 2010

106 Women 100m (Heats) 3.15 PM
107 Men 100m (Heats) 3.30 PM
108 Women 400m (Timed Final) 3.45 PM
109 Men 400m (Timed Final) 4.00 PM
115 Women 100m (Final) 4.30 PM
116 Men 100m (Final) 4.40 PM
117 Women 800m (Final) 5.00 PM
118 Men 800m (Final) 5.10 PM

updated as at 30 Sep `09
71st Singapore Open Track & Field Meet 2009
Sunday, 29 November 2009
GOMBAK Stadium

- Coach

Things to bring for the camp

Dear all,

things to bring:

Tee shirt X 04
Shorts X 04
Socks X 04
Toiletries
Disposable poncho
Water bottle
Insect Repellent
Torch
Towel
slippers
Shoes
Paper/Pen

- Coach

Latest Updates

Dear all,

Ryley, Jianda and Bryan Cheng took part in the recent Real Run 2009. The best timing was clocked by Ryley: 42min 58s, Jianda and Bryan clocked around 44-45mins. This is a good timing and the best position attained is 23rd.

Well done!

- Coach

Holiday training schedule

10 Nov 2009 (9-12pm) Venue: School
Training(Speed/Middle Distance)

12 Nov 2009 (9-12pm) Venue: Hougang Stadium
Training(Speed/Middle Distance)

17 Nov 2009 (9-12pm) Venue: School
Training(Speed/Middle Distance)

19 Nov 2009 (9-12pm) Venue: Hougang Stadium
Training(Speed/Middle Distance)

22 Nov 2009 till 24 Nov 2009 Venue: School
Athletics camp

29 Nov 2009 (9-5pm) Venue: Bukit Gombak Stadium
Competition

1 Dec 2009 (9-12pm) Venue: Macritchie Reservoir
Training(Speed/Middle Distance)

3 Dec 2009 (9-12pm) Venue: Macritchie Reservoir
Training(Speed/Middle Distance)

Regards,

Will

Map of Lian hua Primary

CIP on 7th Nov 2009 at 8am

Dear all,

Please be at Lianhua Primary on 7th Nov 2009 for our CIP programme. The address is:

Lianhua Primary School
2 Bukit Batok Street 52
Singapore 659243

NO slippers please.

- Coach

Training schedule

Dear all,

Training schedule will still remain every Tuesday and Thursday at 9am.

- Coach

Training conducted

Dear all,

Training conducted:

27th October (Tues)
Fartlek (100m)

29th October (Thurs)
200m Slope workout

3rd Nov (Tues)
300m X 8

5th Nov (Thurs)
Starting block drills, speed training, 300m X8

- Coach

Training conducted for this week

Dear all,

training conducted for this week:

Tuesday: 1km workout/sprint workout
Thursday: 1km Fartlek/80m slope sprint

- Coach

CCA Camp

Dear all,

There will be a CCA camp from 22-24th November 2009.

It is compulsory to attend unless you had seen me with valid reasons.

- Coach

Training to Cease Temporarily

Dear all,

Training will be ceased temporarily due to the exams.

- Coach

Training conducted during the Sept Hols

Dear all,

training conducted in Sept Hols:

Tuesday:
Valley of Death Workout
12km workout

Thursday:
Diagonal Straights
20 limbering run

Saturday:
Gym

- Coach

Run Singapore Results

Dear all,

Here are the results:

Ryley Chia - 17min 40s (5th)
Bryan Cheng - 18min 15s
Tan Jian Da - 20min 15s
Will (Coach) - 16min 40s (4th)

- Coach

Training schedule for the September hols

Dear all,

Training schedule for the sept hols:

Tuesday 2pm Macritchie Reservoir

Thursday 8am (Long Run) North Vista

- Coach

Training next week starting 31st Aug 2009

Dear all,

Training for next week:

Tuesday (Hougang Stadium - 8am)

Thursday (School - 3.30pm)

- Coach

Training conducted for this week ending 28th Aug 2009

Dear all,

Training conducted:

Tuesday- Plyometric sprints

Thursday - Staircase Run (Sprints - L)

- Coach

Training conducted on 18th August 2009

Dear all,

Training conducted on 18th Aug 2009:

200m workout : pace 27-31s
80 m workout
Starting block drills

- Coach

Training conducted on 13th Aug 2009

Dear all,

Training conducted on 13th Aug 2009:

Endurance Conditioning

- Coach

Training conducted on 11th August 2009

Dear all,

Training conducted:

Power Sprints

- Coach

Training conducted on 6th August 2009

Dear all,

Training conducted on 6th August 2009:

100m fartlek (Sprinters)
180m hills (Middle distance)

- Coach

Training conducted on 4th August 2009

Dear all,

Training conducted on 4th August 2009:

8km run (Distance Runners)
Starting block practice + Hills (Sprinters)

- Coach

Training matters

Dear all,

Training will resume as per normal:

Tuesday & Thursday at 3.30pm (Meet at General Office)

- Coach

Achievements for Team NV to date

Latest Achievements 2009:
Singapore Poly 50 Race : (3rd Place in mixed team event)
Ngee Ann Poly Road Relay: (Boys - 2nd, Girls - 4th)
Citibank Streetwise Run (1st, 2nd, 5th)
Saucony Passion Run (Bryan Cheng -9th)
Swift Meet 2009: (Eberlyn Tay - 3rd)
National Schools Track and Field - Semi Finalists (B Boys)
National Schools Cross Country - (JianDa-25th Position)
Wings X-Country (JianDa - 12th Position)
SAA Cross Country Championship (JianDa -17th Position)

****
Past Achievements 2008:
Milk Run National U- 16 Race (6km) - Nicholas (5th Position)
National Schools Track and Field - Semi Finals (Fraser, Mei Qiu, Shafiqa and Marsyah)

- Coach

Another win for Team NV Speed Demons - Singapore Poly 50

Dear all,

Our team had won again in the recent Singapore Poly 50 race. Remember that you can continue to excel. :)

- Coach

Training conducted on 1st Aug 2009

Dear all,

Training conducted on 1st Aug 2009

Gym
200/120m/80m workout

- Coach

Training conducted on 27th July 2009

Dear all,

Training conducted on 27th July:

fartlek (60m)
Race Preparation

- Coach

Training matters

Dear all,

Please be reminded that training will be affected slightly next week.

Monday (27th July)
Time: 3.30pm

Tues (No training)

Wednesday (race)

Thursday (No training)

Friday (No training)

- Coach

Congratulations Team NV

Dear Team NV,

Congrats for winning 2nd and 4th respectively (Boys and Girls) for the Ngee Ann Road Relay!

- Coach

Time Trial for 21st July 2009

Dear all,

Training and time trial for 21st July:

1.2km workout
80 m sprint

Girls:

1.2km workout
5X80m hills

Fraser: 6.01min
Limin: 6.04min
Vanessa: 6.06min
Meiqiu: 6.27min
Shafika: 6.28min

- Coach

Training as per normal for the rest of the term

Dear all,

Training will resume as per normal for the rest of the term:

Tuesday (3.30pm)
Thursday (3.30pm)

- Coach

Training conducted on 15th and 17th July

Dear all,

Training conducted on 15th July:

Diagonal Straights Workout

Training conducted on 17th July:

2.5km workout for boys
1.2km workout for girls

- Coach

Streetwise Run (4.5km)

Dear all,

Latest results for Team NV:

Jianda and Bryan took part in last week's streetwise run. Although the race turned out to be non-competitive, we still managed the following positions and timings:

Bryan Cheng - 2nd (17min 15s)
Jian Da - 5th (18 min 30s)
Will (Coach) - 1st (14min 40s)

Keep it up.

- Coach

Training schedule

Dear all,

Training will resume as per normal on Tuesday and Thursday at 3.30pm.

-Coach

Proud of Team NV athletics

Dear athletes,

when the going gets tough, the tough gets going. I am proud of all athletes who made the effort to come down for training. The more we train, the stronger we are and we become more cohesive.

Stay with me, Team Nv. We will make the difference. Trust me.

- Coach

Training conducted today (8th July 2009)

Dear all,

Training conducted today:

500m workout

- Coach

Swift Meet 2009

NV track and Field 2009

Training on Tuesday and Thursday (7th and 9th July 2009)

Dear all,

Training will resume on 7th and 9th July 2009.

Time: 3.30pm

Meet outside general office. This training is for the Ngee Ann Race.

- Coach

Self Training

Dear all,

Please note that the training will cease temporarily due to H1N1. However, please see me during recess and get the workout from me to do self training.

- Coach

Training during weekends

Dear all,

Please join me for workouts whenever possible. I will be training during the weekends also. SMS me to join me. No one is born an athlete. It takes hard work. Today Jiaqi joined me for the workout. She was motivated to join and improve herself. I want all of you to do the same.

- Coach

Training conducted on 26th June 2009

Dear all,

Training conducted today:

Speed combinatory workout
Drill refinement

- Coach

Training conducted on 24th June 2009

Dear all,

Training conducted on 24th June 2009:

Mileage run

- Coach

Training on 26th June 2009

Dear all,

Training on 26th June 2009 will be at 8am in school.

- Coach

Results for Swift Meet 2009

Dear all,

Here are the results:

Girls 100m Finals:
Eberlyn Tay (3rd Position) - 14.70s
Hui Teng (10th Position) - 14.79s
Siti (11th Position) - 14.80s
Meiqiu (15th Position) - 15.25s
Marsyah (16th Position) - 15.39s
Fraser (19th Position) - 15.47s
Shafika(22nd Position)- 16.32s

Men's 100m Finals

Bryan Ng (31st) - 11.80s
Hafiz Omar - 12.47s

- Coach

Training schedule next week

Dear all,

training schedule for the week starting 22nd June 2009:

Monday (22nd June)
Venue: North Vista
Time: 12pm

Wednesday (24th June)
Venue: North Vista
Time: 9am

Friday (26th June)
Venue: Macritchie
Time: 9am

- Coach

Training conducted today (19th June 2009)

Dear all,

Training conducted today:

Mileage Run

- Coach

Training conducted for today (17th June)

Dear all,

Training conducted today:

1km workout + Hills

Speed Workout

- Coach

Training held on 15th June 2009

Dear all,

Training held on 15th June 2009:

Runner's Gym
Speed Training, Reaction Drills.

- Coach

Latest results for Swift Meet 2009

Dear all,

Here are the results for the latest Swift Meet held in June 2009

Eberlyn Tay (Bronze) - 3rd Placing for 100m Finals

4X100m (Men's Open) - Team NV 3rd for Heat 2
[Will Soo, Ching Chiang, Shao Wei, Fazly, Bryan Ng (Reserve)]

4X100m (Women'S Open) - Team NV 4th Placing
(Eberlyn Tay, Meiqiu, Siti, Hui Teng)

Other athletes did well too.

They are Jian Da and Bryan Cheng (800m), Marsyah, Shafika, Fraser and Hafiz Omar.

Continue to train hard and you will excel. This is not an easy race as we raced with national runners but we did well.

- Coach

Training schedule for week starting 15th June 2009

Dear all,

Training schedule for week starting 15th Jun 2009:

Monday: 15th June 2009
Venue: School
Time: 0900hrs

Wednesday: 17th June 2009
Venue: School
time: 0900hrs

Friday: 19th June 2009
Venue: Macritchie Reservoir
time: 0900hrs

- Coach

Training conducted on Wednesday (3rd June)

Dear all,

Training conducted on Wednesday (3rd June):

150m workout
200m workout
80m workout
Starting block drills

- Coach

Well done guys

Dear all,

I'm vey happy with the performance and dedication shown by our Sec 2s. After Nicholas' departure, I am left with not many of you. Yet, you guys have tried your best to follow my training.

Remember this. Success is 1% talent and 99% perspiration. It is never easy to win in a race. The amount of work put in is enormous. Sometimes, we may feel like giving up. But giving up is not the solution. We must press on and work hard.

Towards the end of 4 years, my purpose here is not to groom super athletes. I am here to groom sportspeople who are confident, filled with sportsmanship and have a strong heart. In everything we do, we need to have a strong heart.

Tell yourself, you only have 1 life. Do you want to lead an ordinary life and not test your maximum potential? The answer is no. Try your best and never look back.

Keep training and enjoy your teenage years. I am sure you will.

- Coach

Training Programme for middle distance runners

Jianda and Bryan,

Please lead this workout:

Warm up (14mins)
Striding 4 times
Single Leg High Knees (20) X 4 sets
Single leg Butt Kick (10 per leg) X 4 sets
Skip Claw without extension (12) X 4 setsSingle Leg Hop (2 per leg, total 4 per leg) X 2sets
Striding 2 times

Rest 6 minutes

Go to Start Line:

600m (2 min 5s)
Rest 3mins 30s
200m (33s)
Rest 3min
600m (2 min 5s)
Rest 3mins 30s
200m (33s)
Rest 3min
600m (2 min)
Rest 3mins 30s
200m (30-31s)
Rest 3min


Cool down run (12mins)

Strengthening:40 crunches
20 push ups
50 swimming

Total: 4 sets

20 Ankle Jumps
20 Hamstrings

Total: 4 sets

- Coach

Training Programme for 3rd June 2009

Dear all,

Training Programme for 3rd June 2009

Sprinters:

Warm up (8 mins with baton passing)
Rest 4 mins
Striding 4 times
Single Leg High Knees (20) X 4 sets
Single leg Butt Kick (10 per leg) X 4 sets
Skip Claw without extension (12) X 4 sets
Single Leg Hop (2 per leg, total 4 per leg) X 2sets
Striding 2 times

Rest 6 minutes

Go to 80m mark with spikes
Fast High knee 10
Sprint to the end

Rest 4 minutes
Total: 4 sets, in between rest 4 minutes

Rest 6 minutes
80m X2sets (100% speed) Rest time 4 minutes

Cool down run (10mins)

Strengthening:

40 crunches
20 push ups
50 swimming

Total: 4 sets

20 Ankle Jumps
20 Hamstrings

Total: 4 sets

- Coach

Swift Meet 2009 timing

Dear all,

Swift meet schedule:
6th June 2009 (Sat) 3.30pm be at Bukit Gombak Stadium
800m (Jianda and Bryan Cheng)-

7th June 2009 (Sun) 8.00am be at Bukit Gombak Stadium
100m (Bryan Ng, Meiqiu, Fraser, Shafika, Marsyah, Eberlyn, HuiTeng, etc)
Please note that you'll have to stay till 4 plus for your 4X100m race.

7th June 2009 (Sun) 3.20pm be at Bukit Gombak Stadium
4X100m (Bryan, Will, Ching Qiang, Shao Wei, Fazly)

- Coach

Training schedule for the week starting 1st June 2009

Dear all,

training is as follows:

1st June 2009 (Mon)
Time: 0830hrs
Venue: Hougang stadium

3rd June 2009 (Wed)
Time: 0830hrs
Venue: Hougang Stadium

5th June 2009 (Fri)
Time: 3.30PM (Please take note)
venue: Hougang Stadium

- Coach

Team NV BBQ

Dear all,

please take note that there will be a BBQ session this Saturday on 30th May 2009.

Venue: Compasspoint
Time: 5.30pm

- Coach

Training conducted on 26th May 2009

Dear all,

Training conducted:

Speedwork
Starting block drills

- Coach

Please be reminded that there will be a training session on 28th May 2009.

Well Done Speed Demons!

Dear all,

Well done for the recent Vistarian Road Run.

Our acheivements:

Sec 4 Boys - Nicholas (Champion)
Sec 4 Girls - Kiazhi (3rd)
Sec 3 Boys - Bryan (3rd)
Sec 3 Girls - Huiteng, Siti and Runza
Sec 2 Boys - Jianda, Bryan Cheng (Champion and 2nd)
Sec 2 Girls - Marsyah (4th), Fraser (19th)
Sec 1 Boys - Lee (2nd), Jeremy (13th)
Sec 1 Girls - Eberlyn (8th)

- Coach

Training on 26th and 28th May 2009

Dear all,

Training will be as follows:

26th May 2009 (Tues)
Time: 3.30pm
Venue: Hougang Stadium

* Bryan Ng, please meet me at CCAB at 6.30pm

28th May 2009 (Thurs)
Time: 3.30pm
Time: 3.30pm
Venue: Hougang Stadium

Please bring your spikes.

- Coach

Finalised Participants for Swift Meet 2009

U-13
*****************
Eberlyn (100m)

Men's Open
*****************
Bryan Ng (100m)
Bryan Cheng (800m)
Jian Da (800m)
Ryley (800m)
4X100m-Hafiz Omar, Bryan Ng, Will, Fazly, Muthukumar

Women's Open
*******************
4X100m (Team1) - Meiqiu, Shafika, Marsyah, Fraser
4X00m (Team 2) - Huiteng, Meiqiu, Siti, Eberlyn,

Individual:
Hui Teng (100m)
Meiqiu (100m)
Marsyah (100m)
Fraser (100m)
Shafika (100m)
Siti (100m)

Swift Meet Schedule

Dear all,

Swift meet schedule:

800m (Jianda and Bryan Cheng)- 6th June 2009 (Sat) 3.30pm be at Bukit Gombak Stadium


100m (Meiqiu, Fraser, Shafika, Marsyah, Eberlyn, HuiTeng, etc)-7th June 2009 (Sun) 8.00am be at Bukit Gombak Stadium

4X100 (Boys- Bryan, Hafiz, etc) 7th June 2009 (Sun) 3.20pm be at Bukit Gombak Stadium

- Coach

Training on 21st May 2009

Dear all,

Training will be conducted for the swift meet.

Time: 3.30pm
Venue: Hougang Stadium
Bring your spikes.

- Coach

Swift Meet 2009

Dear all,

We will have to get ready for the Swift Meet. This year, the event will be held on 6th and 7th June 2009.

U-13
*****************
Eberlyn (100m)
Jeremy (300m)
Brandon (300m)
Eugene (300m)
WeiYang (600m)

Men's Open
*****************
Bryan Ng (100m)
Bryan Cheng (800m)
Jian Da (800m)
Ryley (800m)
Lee Yong Seok (800m)

4X100m-Hafiz Omar, Bryan Ng, Armand, Kian How, Will, Fazly

Women's Open
*******************
4X100m (Team1) - Meiqiu, Shafika, Marsyah, Fraser
4X00m (Team 2) - Huiteng, Meiqiu, Siti, Eberlyn, Runza,

Individual:
Hui Teng (100m)
Meiqiu (100m)
Marsyah (100m)
Fraser (100m)
Shafika (100m)
Siti (100m)

- Coach

Additional Training during recess

Additional Training during recess
Monday Recess:
Workout 1:
Sprint 50m
Rest 20seconds
Perform 4 sets
Chin ups

Workout 2:
Tyre Sprint
Rest 1 min
Perform 4 sets

Tuesday Recess:
Workout 1:
Skipping (20)
Striding
Rest 1minute
Ankle Jumps
Striding
Rest 1 min
Perform 2 sets
Chin Ups

Workout 2:
Squat Jumps
Sprint 50m
Rest 30 s
Perform 4 sets

Wednesday Morning:
Long RunSprinters: 20minutes
Middle Distance: 30 minutes
Striding 3 times
Strengthening

Thursday Recess:
Workout 1:
Burpees (10)
Sprint 55m
Rest 1min
Perform 4 sets
Chin ups

Workout 2:
Lunge Walk
Perform 4 sets

Friday Recess:
Staircase Run
Sprint 55 m
Rest 1 minute
Perform 3 sets

- Coach

Training this week (20th April 2009)

Dear all,

Please meet me at the Library auditorium at 3.30pm on Monday (20th April 2009)

- Coach

Round up of National Schools Track and Field

Dear all,

Here is the round up of the National Schools Track and Field:

B Boys 4X100m Semi Finals: 47.58s (Position 17)
B Girls 4X100m Heats: 56.98 (Position 18)
B Boys 1500m Heats: 4min57s(Position 32)
B Boys 100m Heats: 12.12s (Position 2)
B Girls 100m Heats: 14.66 (Position 5)
C Boys 800m Heats: 2min33s (Position 24)
C Boys 200m Heats: 27s (Position 55)
C Girls 100m Heats: 15.05 (Position 5)
C Girls 100m Heats: 15.18 (Position 4)

- Coach

Training on 17th April 2009

Dear all,

Training is as follows:

Warm up (12minutes)
Stretching
Drills:
Striding - 4 times
High Knees (20) + Butt Kick (20) - 4 sets
Skipping (12) - 4 sets
Skip Claw (12) - 4 sets
Bounding (10-Alternate Legs) - 2 sets
Striding - 2 times

Rest - 8minutes

Workout:

Diagonal Straights on field:

6 minutes
Rest 3 minutes
6 minutes
Rest 3 minutes
4 minutes

Strenghtening:

Push ups (20)
Hamstring Raises (20)
Back Raises (20)

Total: 4 sets

Cooling down jog: 10 minutes.

- Coach

B Boys Semi Finals 4 X 100m

Dear all,

Our B Boys had made it to the Semi-Finals for the Nationals 4X100m championship.

- Coach

Important Reminder (Meet at 6.45am)

Dear all,

Here is the schedule for the National Track and Field meet:

13th April:Bryan Cheng - 800m (Meet me at 6.45am in school)
Jian Da - 200m (Meet me at 1200pm in school)

14th April:
Bryan Ng -100m (Meet me at 6.45am in school)
Meiqiu - 100m (Meet me at 6.45am in school)
Huiteng - 100m (Meet me at 6.45am in school)
Eberlyn - 100m (Meet me at 6.45am in school)

15th April:
Nicholas - 1500m (Meet me at 6.45am in school)

16th April:
4X100m (All events Boys and Girls and Nicholas) (Meet at 12pm in school)

- Coach

Training conducted today (10th April 2009)

Dear all,

Training conducted today:

4X100m training
150m workout

- Coach

Important!

Dear all,

Training on this Friday (9th April) will be at:

Venue: Hougang Stadium
Time: 0800hrs

- Coach

Training conducted on Wed (8th Apri 2009)

Dear all,

Training conducted:

4X100m Training
200m workout

- Coach

Training conducted 6th April 2009`

Dear all,

Training conducted:

4X100m training
120 speed workout
400-300-200 workout

- Coach

Confirmed Line-up for National Schools Track and Field

Dear all,

Confirmed line-up:

100m "C" Girls -- Mei Qiu
200m "C" Boys -- Jian Da
800m "C" Boys -- Bryan Cheng
4X100m "C" Girls -- Marsyah, Fraser, Mei Qiu, Eberline, Shafika (Reserve)

100m "B" Girls -- Hui Teng
100m "B" Boys -- Bryan Ng
1500m "B" Boys -- Nicholas
4X100m "B" Girls -- Huizhen, Asquiha, Siti, Hui Teng, Bee Juan (Reserve)
4X100m "B" Boys -- Armand, Lee, Kian How, Bryan, Hafiz Omar, Nicholas

- Coach

Keep it up

Dear all,

I am happy with the team's commitment in training:

Nicholas:

Nicholas had been trying hard to come down for every training session. I remembered your first 2.4km run was not too good. Now, you can comfortably attain a timing below 9minutes. Don't give up and keep training.

JianDa:

JianDa is committed in training too. I am happy to see him grow. I am sure many have noticed how much he had grown stronger. He had been performing well in nationals, and many of the competitions. I am sure he will continue to perform.

Bryan Cheng:

Bryan is improving alot. From the the first day I have seen him, he had bloomed into a better runner. Being more efficient and faster. I am sure many can see how he had improved.

Meiqiu:

Meiqiu is committed and a natural leader. She contacts most of the team mates and even comes for training when she is ill (Although I do not recommend that as she must rest). I am sure she will improve even more. I am sure she is one of the fastest girls in our school. No doubt about it.

Fraser:

Fraser is committed and very determined. I remembered she has difficulties getting her own spikes but she did not give up. Finally, she obtained 2 gold medals in the recent sports day. I am sure she will do well in the future.

Marsyah:

Is quite committed but needs to be stronger. You can do well if you want to. Mr Fazly also commented that you will do well if you train hard. Now its all up to you.

Shafika:

Is very hardworking and determined. I had seen you improved so much. However, you must not give up. You must continue to train. I believe you will do well.

Hafiz:

Although you come relatively regularly, you need to be more serious in your training. You can only improve if you do so.

HuiTeng:

Is one of my best sprinters. She is committed and willing to put in hard work. Remember to train hard. I believe you will do well.

Bryan Ng:

Is one of my best sprinters too. However, you will need to come down more regularly and train hard. Or you might fall behind.

Eberline:

Is one of my newest addition. She is young and fast. I believe she will do very well in the future.

The rest of you must continue to come and train hard.


- Coach

Training conducted on Friday (3rd April 2009)

Dear all,

Training conducted on 3rd April 2009:

Speed Workout
Tyre Drills
4X100 training
200m workout

- Coach

Morning Sessions (Instructions for Sec 1s only)

Dear all,

Sec Ones only need to come on Wednesdays for the morning sessions. You may skip the Monday sessions.

All other runners need to attend the Mondays and Wednesdays morning sessions.

- Coach

Training conducted today (1st April 2009)

Dear all,

Training to be conducted today:

Tyre Drills
Speed Drills and 4X100m Training

- Coach

Training conducted today (28th March 2009)

Dear all,

Training conducted today:

Runner's Gym
Speed conditioning.

- Coach

Training schedule till National Track and Field (Starting 30th Mar)

Dear all,

Training schedule starting 30th March:

Monday (30th Mar)
******************
Session 1
Time: 0620hrs
Venue: Meet at General Office

Session 2
Time: 3.30pm
Venue: School (North Vista)


Wednesday (1st Apr)
*******************
Session 1
Time: 0620hrs
Meet at General Office

Session 2
Time: 3.30pm
Venue: Meet at SRJC Track

Friday (3rd Apr)
***************
Time: 3.30pm
Venue: SRJC Track

Monday (6th Apr)
******************
Session 1 Time: 0620hrs
Venue: Meet at General Office
Session 2 Time: 3.30pm
Venue: SRJC Track

Wednesday (8th Apr)
*******************
Session 1 Time: 0620hrs
Meet at General Office
Session 2
Time: 3.30pm
Venue: Meet at SRJC Track

Friday (10th Apr)
***************
Time: 8am
Venue: SRJC Track

Monday (13th Apr)
******************
National Schools Track and Field Championship

- Coach

Training conducted today

Dear all,

Training conducted on Friday:

Valley of Death

- Coach

Results for X Country 2009

Dear all,

Well done to all who had attended the race.

Results:

C Boys:
Jian Da 18.22min (25th Position)
Bryan Cheng 19.37 (61st Position)
Hafiz 13.38 (191st Position)
Jeremy Lou (241st Position)
Vernon Pang 26.05 (243rd Position)

B Boys:
Nicholas 17.31min (45th Position)
Ryley 19.46 (122nd Position)
Armand 23.25 (264 Position)
Bing Ren 25.56 (315 Position)
Amin 26.19 (317 Position)

C Girls
Mei Qiu 23.30min (106th Position)
Marsyah 24.03min (131th Position)
Fraser 24.04min (132 Position)
Shafika 27.16min (177 Position)

- Coach

Training today (March 27)

Dear all,

Training to be conducted today:

Macritchie Reservoir
4pm

- Coach

Instructions for National Cross Country Competition 2009

Dear all,

Here are some very important instructions for the National Cross Country meet:
***Nicholas please announce for the team to meet you on Monday morning to brief them.

Date: 25th March (Wednesday)
Time: 0645 am sharp
Start warm up: 0715am

Pre Race Instructions:

6 minutes slow jog
Stretch
6 minutes slow jog again
Stretch
Striding: 2 times
30minutes before race, report to start point.

Do 2 X stridings

All the best Team NV. For those who had been training with me, you can do it. I want a top 15 placing for Nicholas and a top 10 placing for Jian Da. If you can do 2 rounds of the reservoir, 1 round is nothing.

Remember, I will always have faith in you.

- Coach

Namelist for National Cross Country Competition

Dear all,

B Div
Nicholas, Ryley, Bingren, Justin, Armand, Lee, Amin,

C Div
JianDa, Marsyah, Shafika, Meiqiu, Fraser, Hafiz, Jeremy, Vernon, Bryan Cheng

- Coach

Training Schedule for week starting March 23 2009

Dear all,

Here is the programme for Monday:

Sprinters follow Bryan Ng/Hui Teng/Siti

Warm up: 12 minutes on grass
Stretching
Striding: 4sets
Drills:
High Knees(20), Butt Kick(20) - 4 sets
Skip Claw (12) - 4 sets
Skipping **Alternate legs (12) - 4 sets
Single leg hop (2/2/2/2 each leg) - 2 sets
Bounding (single leg - 5/5) - 2 sets
Striding: 2 sets
Stretching
Rest 8 minutes
Workout:

Sprint on slope outside school. Start from junction. Till traffic lights (Please ask Bryan if unsure) (90% pace)
Jog back slowly
Start again
Total: 5 times

Rest 2minute 30seconds

Repeat: 5 times

Rest 2 minute 20 seconds

Last one: 100%

Rest 8 minutes
Slow jog (cooling down) - 8 minutes
Strengthening:
V-Sit ups - 20
Push ups - 20
Swimming - 50

Total: 4 sets

Squat Jumps: 8
Calf raises: 25 both legs
Total: 4 sets

End of workout

Bryan , Kian How, Lee, Hafiz Omar, Armand, Hui Teng, Asquiha, Huizhen, Bijuan, Fara, Ting Ting, Eberline, Angelo, Jeremy, Vernon, Siti, Runza

Other team members follow Nicholas.

Training conducted on 20th March 2009

Dear all,

Training conducted on 20th March 2009:

Track Speed workout
Fartlek (8minute intervals)

- Coach

Training venue and times this coming Friday (20th March)

Dear all,

Meet at Bedok Reservoir Car Park at 8am.

- Coach

Training conducted today

Dear all,

Training conducted today:

Girls & selected boys: 4.3km run
Boys: 9.1km run

- Coach

Training venue and time tomorrow (18th March 2009)

Training venue tomorrow:

Meet at Bedok Reservoir Car Park
Time: 8am

- Coach

Training conducted on 16th March 2009

Dear all,

Training conducted on Monday:

Track training: 120m, 4X100m workout

Macritchie: 500m workout

- Coach

Training schedule for Holidays

Dear all,

Please take note of the schedule:

Monday 16th Mar
- Macritchie (8am) for Nicholas, Jianda, Brian Cheng, Hafiz,Vernon, Jeremy, and the rest of the sec ones and those not in the list below.

- SRJC track (8am) for 4X100 C girls (Meiqiu, Fraser, Eberline, Marsyah), 4X100 B Boys (Bryan Ng, Kian How, Hafiz Omar, Lee) and Hui Teng

- Coach

Proud of Team NV Speed Demons!

Dear Team NV Speed Demons,

I am so proud of you today. You had done very well!!

I am proud of all of the contestants.
Especially Hui Teng, Bryan Ng and the C Girls 4X100m team!

Well done! We really showed the school what we are good at! Keep it up!

- Coach

4X100m B Boys

Here is the list of runners for B Boys 4X100m for National Schools:

**There will be some changes after the school sports day

Bryan Ng
Kian How
Hafiz Omar
Lee

- Coach

Training today (11th March 2009)

Dear all,

Here is the list of trainees going down to SRJC today:

Bryan Ng
Nicholas
Armand
Lee
Hafiz Omar
Kian How
Meiqiu
Shafika
Marsyah
Fraser
Eberline
Jian Da
Bryan
Hafiz (Sec1)
Jeremy
Angelo
HuiTeng
All the netball girls selected for 4X100m

These are the students going to Bedok Reservoir:

Vernon
Weiyang
Eugene
Hidayat
Brandon
All the Sec Ones except Jeremy and Eberline
Bing Ren
Amin
Siti
Runza
Kiazhi
Earnest
Justin

- Coach

4X100m sequence for B girls

Fara: 1st Runner
Askeeah: 2nd Runner
Ting Ting/Huizhen: 3rd Runner
Hui Teng: Last Runner
Reserve: BeeJuan

- Coach

Training schedule for 11th March 2009 (Wed)

Dear all,

Training schedule for 11th March 2009 (Wed):

Involved: All National Schools X -Country Participants
Time: 2.45pm. Meet outside office
Venue: Bedok Reservoir

2nd batch: Sprinters
Time: 3.30pm
Venue: SRJC Track
IC: Bryan Ng/Hui Teng
Programme:
Warm up 10 mins on grass
Drills (Stridings X4, High knees 20, Butt kick 20, Skip Claw 12, Skipping 12, Single leg hop, Stridings X2)
Rest 6 mins
3 sets 80m with spikes (90% intensity)
Rest = walk back to start point slowly

Practice 4 X 100m. 2 sets.

Cooling down: 8 mins
Strengthening: 40 crunches, 20 push-ups, 25 calf raises (4 sets)

- Coach

Training conducted on 10th March 2009

Dear all,

Training conducted:

Speed Endurance Workout (Rainy Day)
Starting Block Drills

- Coach

Training conducted today (6th Mar 2009)

Dear all,

Training conducted today:

8.6km for boys
3.5km for girls

- Coach

Confirmed list of Athletes for National Schools Track

Dear all,

Here is the list of confirmed athletes:

B Boys:
***********************
100m - Bryan Ng
1500m - Nicholas Ong
4X100m - Bryan, Kian How, Lee, Hafiz Omar, Armand, Nicholas

C Boys:
***********************
200m-Jian Da, Bryan Cheng

B Girls
***********************
100m-Hui Teng
4X100m girls:
Hui Teng
Asquiha
Huizhen
Bijuan
Fara
Ting Ting

C Girls
***********************
100m- Meiqiu
4X100m girls:
Shafika
Fraser
Meiqiu
Eberline
Marsyah

- Coach

Important Training Dates at 3.30pm

Dear all,

Here is a list of important training dates:

9th Mar 2009 - School (3.30pm)
**Sprinters and Distance Runners will attend

11th Mar 2009 - Bedok Reservoir Trial Run - 3.30pm (NYAA Presentation - Sec 3s not involved)
**Sprinters to do own training at SRJC

13th Mar 2009 - School Sports Day (No training except for those not running in finals)

16th Mar 2009 - Macritchie Reservoir (8am)
** Sprinters and Distance Runners to attend

18th Mar 2009 - Bedok Reservoir (8am)
**Sprinters to train at Hougang Stadium

20th Mar 2009 - Bedok Reservoir (8am)
**Sprinters to train at Hougang Stadium

25th Mar 2009 - National Schools Cross Country
**Sprinters to train at Hougang Stadium

1st Apr 2009 - SRJC - 3.30pm
**Sprinters to attend

3rd Apr 2009 - SRJC - 3.30pm
**Sprinters to attend

6th Apr 2009 - SRJC - 3.30pm
**Sprinters to attend

8th April 2009 - SRJC - 3.30pm
**Sprinters to attend

13th Apr 2009 - National Track and Field

- Coach

Training today (6th Mar 2009)

Dear all,

Training today:

Bedok Reservoir Trial Run

- Coach

Training conducted today (4th March 2009)

Dear all,

Training conducted today:

Speed workout
4X100m training

- Coach

Change of venue

Dear all,

Tomorrow's training venue will be changed to Serangoon JC at 3.30pm

- Coach

Training conducted on 2nd March 2009

Dear all,

Training conducted today:

Speed Hills

Middle Distance Workout

- Coach

Inter School 4X100m Runners

Dear all,

Here is the list of athletes for 4X100m girls:

Hui Teng
Asquiha
Huizhen
Bijuan
Fara
Ting Ting
Siti

Here is the TENTATIVE list of athletes for 4X100m boys:

Bryan
Gabriel
Hafiz Omar
Kian How

Training will start on Monday 2nd March 2009.

- Coach

Training Programme for next week starting 2nd March 2009

Dear all,

Training programme starting 2nd March 2009:

Monday: NV Sec at 3.30pm
Wednesday: Hougang Stadium at 3.30pm
Friday: Bedok Reservoir at 3.30pm (Transport Provided)

- Coach

Training schedule for Long Distance Runners

Dear all,

X- Country Participants:
B Div
Nicholas, Ryley, Bingren, Justin, Armand, Lee, Amin, Siti, Runza

C Div
JianDa, Marsyah, Shafika, Meiqiu, Fraser, Hafiz, Jeremy, Vernon, Small Bryan

Here is the training schedule for X-Country Participants:

6th March 2009 - Bedok Reservoir (Orientation Run) at 3.30pm

11th March 2009 - Bedok Reservoir Training at 3.30pm

School Holidays Programme:
16th March 2009 - Macritchie (8am) for all
18th March 2009 - Bedok reservoir (8am) for participants
20th March 2009 - Bedok Reservoir (8am) for participants

- Coach

Well Done Team NV Athletes!!

Dear Team NV athletes,

Well done!

You have done well for the recent sports day and I am sure that you will do better in the future.
Keep it up!

At the same time, I would like to inform all that from this day onwards, Team NV athletes will be know as

Team NV SPEED DEMONS.

- Coach

Training schedule on Friday

Dear all,

for those who are not participating in the race on Friday,
they are as follows:

Ryley
Eugene
Weiyang
BingRen
Justin
Earnest
Amin

the training programme is as follows:

14oohrs: Meet at Stadium
1430hrs: Stretching
1445hrs: Mileage run (35mins)
4 Stridings
Stengthening: 40 crunches, 20 push ups, Swimming (50) X 4 sets

Training conducted today (23rd Feb 2009)

Dear all,

Training conducted today:

3.30pm - Mileage Run

6.30pm - 4X100m training

- Coach

Training schedule for week starting 23rd Feb 2009

Dear all,

Training schedule is as follows:

Monday: NV Sec at 3.30pm

*Except selected sprinters, meet me at 6.30pm at Hougang stadium

Wed: Hougang Stadium at 3.30pm

Friday: Sports Heats at Hougang Stadium

-Coach

Well Done Jian Da, Bryan and Nicholas

Dear all,

Nicholas, Jian Da and Bryan had done well for the 1500m school championships!

Nicholas: 2nd Position

Jian Da: 1st Position

Bryan: 3rd Position

Well done!

- Coach

Wings Cross Country 2009 Results

Jian Da: 17min38s (17th Position)
Bryan Cheng: 18min58s (41th Position)
Hafiz: 23min24s (77th Position) (101 Participants)

Marsyah: 24min41s (48th Position)
Shafika: 25min03s (52nd Position)
Meiqiu: 25min17s (53rd Position)
Fraser: 27min03s (57th Position) (70 Participants)

Nicholas: 17min29s (38th Postition)
Ryley: 18min19s (52nd Position)
Armand: 21min52s (89th Position)
Earnest 23min54s (101st Position) (Total: 140 Participants)

Well done guys!

- Coach

Training conducted today (17th Feb 2009)

Dear all,

Training conducted today:

180m workout
Runners' Gym

- Coach

Reminder

Dear all,

Please be reminded that there will only be one training session on Monday (16th Feb 2009) in school at 3.30pm.

-Coach

Well Done

Dear all,

We had our Wings X-Country Race on Saturday (14th Feb 2009).

The results had improved. Keep up the good work.

- Coach

Training conducted today (13th Feb 2009)

Dear all,

training to be conducted today:

Limbering

- Coach

Dinner

Dear all,

There will be a dinner at my place on 14th Feb 2009. The details are as follows:

Time: 6pm onwards
Venue: Blk 364 Yishun Ring Road #03-1598
Attire: Relaxed. Please wear light clothing as the weather is quite humid these days.

- Coach

Tips on improving running

Dear all,
sometimes we need more than leg muscles to improve on our running. It is the way we work out our core, arms and other essential muscles. Most importantly, we must view our body as a whole machine; one which function interdependently. Let me use the subject below as our example:

Most importantly, the mind is highest in ranking. Without positive thinking and optimism, we cannot go on. Don't give up. :)

- Coach

Training conducted today (11th Feb 2009)

Dear all,

Training conducted today:

1) 30m/40/80m training
2) 200m workout
3) 400/300/200 workout

- Coach

Training conducted today (9th Feb 2009)

Dear all,

Training conducted today:

4X80m Hills (2 sets)
5X500m
1X1km workout

- Coach

Training conducted today (6th Feb 2009)

Dear all,

Training conducted today:

2km workout
500m workout

- Coach

Training

Dear all,

there are some corrections to my posting about my departure. I will not be departing anytime soon and I will still be coaching you with Mr Fazly.

- Coach

Training conducted (4th Feb 2009)

Dear all,

Training conducted:

300m workout with strengthening

- Coach

Training conducted today (2nd Feb 2009)

Dear all,

Training conducted today:

Mileage Run
Nicholas: 36++min
Small Bryan: 41++ min
Armand: 42min
Jianda: Unwell. So not recorded
Ryley: 52min
Others: Please update me.

Speed Workout (60m)

- Coach

Training conducted on 30th Jan 2009

Dear all,

Training conducted:

Mileage Run (8km)
1km workout

- Coach

Departure

Dear Team NV:

As many you know, I will be departing the team soon. Primarily, I do not have much of a choice as I am not posted to your school. As such, I am not allowed to coach you anymore.

For the past year, I hope you had learnt something from me. To be a good athlete, you must remember to respect others, your seniors and always persevere. Do not give up easily and enjoy the sport.

Back when I was in Victoria when I was your age, I was deprived of a chance to run as the school "reserved" running spots. Even when I excelled better than the school runners, it was not sufficient. I was bitter, but I did not give up. Many of the so-called good runners were of no match to me. And many of them did not even carry on running. They ran for fame and the namesake. I ran for passion. That is the difference. I want all of you to run for passion. And trust me, this passion will carry you far.

In North Vista, it is different. If you are committed, you will be in the team. The teachers and coaches will always support you.

Remember what I had taught you. All the drills and the different techniques in running. Running is an art. If people tell you that running is just about doing sets and clocking mileage, they are wrong. It is about attaining a good posture, technique. Once you had mastered the technique, people will respect you and you will better understand the sport too.

As I had always believed, life is short. Running makes it longer. There are many people who wish to run. But are unable. There are people who are born with perfect limbs, but choose not to run. You have to make a choice. You only live ONCE. Keep running. Keep going. And never give up. As I had never given up too.

One day, whatever you had learnt about running will serve you well. Punctuality, respect, perserverence, care and concern, mental resilience and teamwork.

Remember, one team, one race, one soul, one heart, team NV.

- Coach

Training conducted 28th Jan 2009

Dear all,

Training conducted:

10X180m
8X180m

- Coach

Training schedule after CNY

Dear all,

Training will resume tomorrow at Hougang Stadium at 3.30pm and Macritchie at 3.30pm on Friday.

- Coach

Training to resume on 28th Jan 2009

Dear all,

Due to Chinese New Year, training will resume on 28th Jan 2009. During this period, I want all of you to keep yourself fit. Perform a long run or a middle distance interval training (200m to 1km)

- Coach

Training today at CCAB (23 Jan 2008)

Dear all,

there will be an optional training at CCAB track at 5pm. Attendance is optional. Today's training and Monday's training will be cancelled.

- Coach

Training conducted today (21st Jan 2009)

Dear all,

Training conducted today:

Mileage run
(Each round is 2.5km)

- Coach

Congratulations

Dear all,

Our "C" Boys had done very well for the recent SAA Cross Country race. The results are as follows:

JianDa - 12th Position (20min 40s)
Bryan - 40th Position (24 min 6s)

- Coach

Training conducted today (19th Jan 2009)

Dear all,

training conducted today:

8min Fartlek X 3 set (Boys)
6min Fartlek X 2 set (Girls)

- Coach

Well done guys

Dear all,

Well done for the X-country. I believe all of you have improved. Here are some of the timings I remembered:

Jianda - 20min 20s (5km)
Bryan - 22min ++ (5km)

Marsyah (timings to be confirmed)
Meiqiu
Fraser
Shafika

Training will resume as per normal:

Monday- North Vista (3.30pm)
Wednesday- Hougang Stadium (3.30pm)
Friday - Macritchie (3.30pm)

- Coach

Training to be conducted today (16th Jan 2009)

Dear all,

training to be conducted today:

Limbering

- Coach

Runners for this Saturday's Race

Dear all,

Runners for this Saturday's SAA race:

Nicholas (Individual U-17)
HuiWen (Individual U-17)
Ryley (Individual U-15)
Jianda (Individual U-15)
Small Bryan (Individual U-15)
Marsyah (Individual U-15)
Shafika (Individual U-15)
Meiqiu (Individual U-15)
Fraser (Individual U-15)

- Coach

Training conducted today (14th Jan 2009)

Dear all,

Training conducted today:

Runner's Gym
400m, 300m, 200m workout
4X100m training

- Coach

Training conducted today (12th Jan 2009)

Dear all,

Training conducted today:

4X1km workout
8km mileage run
100m hills

- Coach

Training conducted on 9th Jan 2009

Dear all,

Training conducted today:

Teambuilding

- Coach

**Training schedule will be the same as last week.

Training conducted today (7th Jan 2009)

Dear all,

Training conducted today:

Track workout (300/200)
4X100m workout
200m workout
80m speed drills

Once again, I noticed that not all of you turned up. The B Boys Sprinters were not here today. Some others were not here. How can we improve when we do not train consistently?

- Coach

Hello to Sec Ones

Hi Sec Ones:

Thank you for choosing Cross Country. I hope someone had sent you this address. Our team is relatively young and still budding. I do not expect full honours on all competitions but I am proud of my team.

No matter what others say, they cannot deny the fact that a cross country team can manage a National Track and Field 4X100 Semi-Final for C Girls. Kudos to the C girls last year for putting up a good fight. It is also undeniable that within a year, my sprinter Bryan had made his way past to the 2nd Round of 100m for National Track. In addition, my team of B girls last year created a new school 4X100m record. Good work, girls.

Of course, Nicholas, my team captain had also attained 5th Placing for the Milk Citibank Run (6km). A competition that is open to the whole of Singapore. I am sure that the team will continue to do well if they continue to train.

Do not worry. If you have the will to train, you will do well.

- Coach

Training conducted today (5th Jan 2009)

Dear all,

Training conducted today:

Sprint/Middle Distance Gym workout

- Coach

Competitions

Dear all,

Please take a look at the competitions. This is the expected list of competitions which we will take part till April 2009:

17th Jan 2009
SAA X-Country

14th Feb 2009
Wings X-Country

25th Mar 2009
Inter-School Cross

28th Mar 2009
SPH relays

13th April 2009
Inter School Track and Field

- Coach

Training on Monday (5th Jan 2009)

Dear all,

Please be reminded to be present tomorrow (5th Jan 2009) for training. There are several competitions coming up. You have to get ready.

- Coach

Training schedule for first week of January

Dear all,

Training schedule is as follows:

5th Jan 2009
Time: 3.30pm
Venue: NV

7th Jan 2009
Time: 3.30pm
Venue: Hougang Stadium

9th Jan 2009
Time: 3.30pm
Venue: Macritchie Reservoir

- Coach