O Macritchie, how great it is, to look upon thy face once more…

After a lovely – what was it, 7 months? – of hard ‘O’ level preparation and putting on weight, a couple of us decided to go and visit our juniors at training. Ok, fine, ‘couple’ means Russell, I and Nick. Jon was actually supposed to come too, but on that day he called up to say he was really tired and so couldn’t make it. Ah well, what could we do?

The initial plan was to go to training, catch up with our old pal Jiao Lian, take the boat of our choice and have a nice, relaxing playtime. If the juniors needed a little mentoring, ok, we’d oblige. I think when we made that offer to Jiao Lian, what we had in mind was standing safely on shore, watching the sec 1s in the small pond and correcting their strokes. Or maybe we’d row beside one of them slowly and carefully monitor them. Guess what? Nick was made to row K2 with our sec 2 Gabriel and had to do two 2k timings together with about three 500m s. Poor dude…

Russell and I, on the other hand, were a little more fortunate. We got to take a K2! It was a tiger, naturally. We went nicely, slowly, and even played the throw-your-paddle-in-front-and-paddle-with-your-hands-to-get-it thing! Every now and then we had to stop to rest though…*sigh* we’re getting so old… but hey, we were fast! We could keep up with Nick Goh’s K1 FOR 3 BUOYS! We haven’t lost it yet!! =)

In any case, getting to see all our juniors again was a treat. We missed you guys…and having lunch with you’ll again, just like old times…train hard, little dudes!! Get the B’div gold, and you guys are one up on us oldies! And make sure the littler dudes (sec 1s) retain the C’div gold once more!

Good old cheer...

Anyway, as I recall, the day after training, I woke up and ached.

-Peter

This sat's training was really fun. i like it when we get to go out with seniors. We went to the prata place Cleon suggested and had loads of fun talking and lunching together. Oh and root beer-soya bean milk-kickapoo doesn't taste too bad after all (:

Hey Guys,

Here's the March hols attendance. The attendance is counted as term 2, not term 1. So many of you are starting off well. I must say that training has been very tough but many still pushed to come down. Ze Jie, Roy, Isaac, Javinn, Zeus and Kevin are starting off very well compared to last term. Keep it up! I'm quite sure you'll get your 75% this time! As for the rest who also did well, keep it up too!

ALVAN - 75%
ISAAC - 75%
GLEN - 50%
CLEON - 100%
ROY - 100%
FEN YIT - 100%
XIN YANG - 100%
MATTHEW - 75%
RYAN - 100%
JAVINN - 75%
JOEL - 100%
ZE JIE - 100%
QIN HONG - 100%
RUSSELL - 50%
JON - 100%
PETER - 100%
TIMOTHY - 25%
KEVIN - 125% ( HIGHEST )
ZEUS - 75%

~ Cap Nick signing off!

TUESDAY:

Training was pretty tough again. Coach decided to select the rowers for the various events in the National Juniors ( 31 March) that day. For some reason, many of the sec 3s who turned up the previous day didn't turn up that day.
As usual, some of us went out for lunch after training. This time was just Joel, Matthew, Ryan, Isaac and I. Oh, and we treated ourselves to donuts after lunch. Mmmmmmmmmmm..........


Isaac's FIRST time eating here. Can't believe it.

WEDNESDAY:

It had to rain again that day. As a result, no Long House. We had only one option left. Fast Food, a sportsman's worst meal.



We had a difficult time swallowing our food, knowing that our fitness was at stake. But we had no choice. Together, we painfully overcame this obstacle and made a promise to ourselves not to do it again.

THURSDAY:

Rain rain rain. No Long House, AGAIN. We decided to go to Toa Payoh for lunch instead after one of the toughest trainings we've had that week. 2km warm up, 2 ( 2km timing), 3 500m practice, 4 200m practice, 10 40 stroke bursting practice. It was tiring, but i guess the meal we had made up for it. Fortunately for us, Macritchie was overflowing and had to be drained so we didn't have training on Fri!

Hey guys!

Okay here are the term 1's attendance %. It's over 8 weeks, 3 trainings each. Don't be too upset for those who didnt do well. There's always term 2.

And i must really congragulate Kevin. His attendance might not be 75%, but i know he pushed real hard to come for as many trainings as he could. The only prob was that he thought that the first two weeks didnt have trainings, that's why he didn't make it:/ Next time dun be so blur.

Also, Isaac, Ze Jie, Roy, Joel, Matthew and Alvan are some of those that are putting in effort to come down for more trainings. I must say that they have changed alot since last year and are making a come back!

For those who have done well, keep it up!!! (:

ALVAN - 70.8%
ISAAC - 50%
GLEN - 25%
NICK - 100%
CLEON - 62.5%
ROY - 58.3%
FEN YIT - 116% ( HIGHEST )
XIN YANG - 91.7%
MATTHEW - 79.2%
RYAN - 79.2%
JAVINN - 20.8%
JOEL - 83.3%
ZE JIE - 54.2%
QIN HONG - 91.7%
RUSSELL - 33.3%
JON - 75%
PETER - 87.5%
TIMOTHY - 8.3%
KEVIN - 66.7%
ZEUS - 54.2%

~ Cap NIck Signing off!

These training cycles were produced solely by Yong Fen Yit. All rights to these training cycles are reserved and is it strictly prohibited to use these training cycles unless you are a Josephian Canoeist.

Cycle 1 (strenght to weight ratio)

First 15 minutes Warm up :

- 4 rounds around track (maximum 8 minutes or penalties)
- Stretching

Next 20 minutes Actual PT :

6 sets of pull-ups till failure: - between set 1-3 rest 20 seconds
- rest for 2 minutes
- between set 4-6 rest 20 seconds

Next 20 minutes

Push-ups: - 4 sets in cycles ( elevated, normal, elevated, normal)
- 1.5 min rest in between

Water break

Next 15 minutes

Dips: -4 sets of 15 with 45 second rest in between

Next 15 - 20 minutes

Cool down: - 4 rounds no timing ( but NO walking)
- Stretching TOTAL TIME TO TAKE: 90 minutes