Present: Coach Paul, Stanley, Jie Sheng, Zach, Sathish, Kenny, Safwan, Jui Hao & 4 new runners
445pm - Sp Track + Warm up (Jog 2 rounds) + drills on e jog (Shuffling, Skipping & A drill & double A drill)
Exercises + stretches + wall swing
Rec 5mins
Workouts: 150m x 4 rec 4-5mins between sets
Runners: Stanley, Sathish, Kenny, Safwan, Jui Hao, Han wei & one more guy
50m x 3
Runner: Stanley
Zach did medicine ball throw and did 30m striding 5 times
Jie Sheng did high jump practices
End of report
* Thursday Training Schedule... 430pm Upper Gym at sports hall..+ warm up.... doing core gym workouts.. Power burst for throwers for gym workout.. After gym, down to track for Step Down.
Those injured or shin problem pls avoid hard runs and proceed to bicycling.. Rest Well.. Thanks
