//EDIT
Ultramarathon on 31st Dec
Time: 7am to 7pm
Meeting Place: Outside Macr toilets

Guys will be running two rounds each while most of the girls will be running at least one round each (10.5km per round). Each round will be estimated to take 1.5hours.

Shift 1

(7-10)
junhan
calvin
forgel
wutian
franklin

(7-8.30)
charmaine
corrine
geraldine
belinda

(8.30-10)
sijing
sokjoo
victoria

Shift 2

(10-1)
qinrui
thang
ivan
eugene
hengyang

(10-11.30)
florence
bernadette
lina

(11.30-1)
natalie
cheryl
jasmine

Shift 3

(1-4)
suihang
yingjie
gerald
xavier
jared

(1-2.30)
jasmine
deniece

(2.30-4)
tiffany
meixin
szemin

Shift 4

(4-7)
zhikai
timothy
victor
huiming

(4-5.30)
suling
meiqi

(5.30-7)
suling
meiqi
szemin

NOTE*:
- junhan, calvin, forgel, wutian and franklin will have to buy a bunch of bananas, a loaf of bread and a bottle of 100PLUS each.
- EVERYONE is to bring along your own water, umbrella, tracktop, slippers, (raincoat).
- those pple whose names are highlighted in RED will have to reach macr about 15-20min before the start of their shifts to help out (fill up bottles etc.)
- **Frank, Ivan, Xavier, Huiming (ICs for each grp) are to carry your hp along while running in case of emergencies.

Water training
Date: 30 December 2006
Time: 8.00
Venue: Macritchie

4 Raptor: (Zhikai Franklin Aiman Hengyang)

4 K2 apache: (Timothy Wutian joel Eugene Qinrui derrick Thang cejin)

15 K1 tiger: (Corrine natalie meixin geraldine suling sokjoo vivien) (bernadette jasmine gillian(leaving @9.30) tiffany deniece) zile (go with justin snr) sze wei mr yong

2 Regatta: justin snr, debbie(go with bernie's grp)

4 K2 tiger: szemin/sylvia, (charmaine/Belinda, lina/meiqi) (sean/ caleb- go with apaches)

14 T1: (Ivan Huiming Suihang Jared) (Forgel calvin-ken) (Justin-liyuan) (florence victoria Cheryl sijing liyana)

3 C1: (Yingjie Junhan ) (Gerald-Andy, yq)

1 C2: (Victor/Xavier)

1 T2: Andy, you quan

Absent from training:

Matthew(Overseas)

jiamin(sick)

peixin(holiday)

sabu(holiday)

Ultramarathon on 31st Dec
Time: 7am to 7pm
Meeting Place: Outside Macr toilets

Guys will be running two rounds each while most of the girls will be running at least one round each (10.5km per round). Each round will be estimated to take 1.5hours.

Shift 1

(7-10)
junhan
calvin
forgel
wutian
franklin

(7-8.30)
charmaine
corrine
belinda

(8.30-10)
sijing
sokjoo
victoria

Shift 2

(10-1)
qinrui
thang
ivan
eugene
hengyang

(10-11.30)
florence
bernadette
lina

(11.30-1)
natalie
cheryl
jasmine

Shift 3

(1-4)
suihang
yingjie
gerald
xavier
jared

(1-2.30)
jasmine
deniece

(2.30-4)
tiffany
meixin
szemin

Shift 4

(4-7)
zhikai
timothy
victor
aiman
huiming

(4-5.30)
suling
corrine
geraldine

(5.30-7)
suling
meiqi
szemin

NOTE*:
- junhan, calvin, forgel, wutian and franklin will have to buy a bunch of bananas, a loaf of bread and a bottle of 100PLUS each.
- EVERYONE is to bring along your own water, umbrella, tracktop, slippers, (raincoat).
- those pple whose names are highlighted in RED will have to reach macr about 15-20min before the start of their shifts to help out (fill up bottles etc.)
-> carry your hp along while running in case of emergencies.

Land training
Date: 27 December 2006
Time: 8am
Venue: School Gym

Ball games (8am-) :
Each game will take 7minutes. Referees will volunteer automatically.

There will be a total of 6 groups. They are as follows:

A: suling, corrine, meixin, Zhikai,Aiman, Tran, Junhan
B: sylvia, natalie, geraldine, sokjoo, Qinrui, Tim, HM, Vic
C: sze, jiamin, gill, Bernie, Calvin, Thang, Youquan, Mr yong
D: deniece, charmaine, Belinda, Jerald, Suihang, Eugene, Joel
E: victoria, jasmine, sijing, Jared, Liyuan, Frank, YJ
F, florence, cheryl, meiqi, Hengyang, Xavier, Ivan, WT

The game schedule:
1) A vs B
2) C vs D
3) E vs F
4) A vs C
5) B vs E
6) D vs F
7) A vs D
8) B vs C
9) A vs E
10) C vs F
11) B vs F
12) E vs D

1 game will occur every 7 minutes, meaning 2 groups. The other 4 groups will be doing simple exercises.

Gym training will proceed once the weights room is opened.

Training programme is as follows:

2 cycles of:
Upward Rowing- 1 min
Lats Pulldown- 1 min
Hyperbody Extension- 1 min
Dips- 1 min
Bench Press- 1 min
Pull Ups- 1 min
Diamond Pushups- 1 min
Normal Pushups- 1 min
Airbikes- 1 min
Lower Ab Exercises- 1 min
Front Superman- 1 min
Left Superman- 1 min
Right Superman- 1 min
Invisible Chair- 1 min
Lunges- 1 min
Step-up- 1 min
Butt Kick- 1 min
Calve-raisers- 1 min
Rowing- 1 min
Ergometer- 2 min
Ergometer- 2 min
Note: Everyone will pair up. When your partner is doing the exercise, you would be resting.

Absent from training:sabrina (holiday)
lina (OGL camp)
tiffany (dental appt)
matt ( holiday)
forgel

New Msg Chain

EDITED": Tuesday 26/12/2006


4 K1(raptor): (zkai, aiman, frank, sean)



11 K1(tiger): (nat, corr, geraldine, meixin) debbie

(deniece, jas, bernie, tiff, Gillian)

vivien(help the IP0 T1s)





4 K2(apache): (tim/wutian, joel/eugene, hy/thang, qinrui/liyuan)



4 K2(tiger): (meiqi/sokjoo, char/bel)

(suling/jiamin, szemin/Sylvia)


14 T1: (ivan, huiming, suihang, jared)

(youquan, calvin, forgel)

(sijing, Victoria, Florence, Cheryl) Vanessa

(rebecca, wilona)




1 T2: derrick (help gerald)

(have to row a T2 on his own due to the lack of boats)


3 C1: junhan, yingjie, gerald


1 C2: victor/xavier


Absent from trng:


Lina- OGL camp

Sabrina- Holiday

peixin- Holiday

Friday 22/12/2006


4 raptor: Franklin Wutian Zhikai Thang

9 K1 tiger: (Natalie, Corrine, meixin, geraldine)

(jasmine, bernadette, tiffany, gillian) Justin(super senr)



6 K2 tiger: (lina/meiqi, sabrina/sokjoo, charmaine/belinda)

(deniece/sylvia, szemin/jiamin, suling/peixin)


10 T1: Ivan Huiming Suihang sijing, cheryl, florence, Victoria, constance(help T2) [sze wei alan super snrs] [justin(IP) c-style with super snr as escort]

2 C1: Yingjie Junhan

1 C2: Victor/Xavier


2 T2: rebecca/meishan, wilona/ren jean


Absent from training:

joel - camp

matt- holiday

DSAs and appeals- they have a school talk in the morning about subject combi

Water training
Date: 21 December 2006
Time: 8am
Venue: Macritchie

4 raptor: Zhikai Franklin Aiman Snr

14 K1 tiger: (Timothy Wutian Qinrui Hengyang Thang) (Natalie, Corrine, meixin, belinda, geraldine) (jasmine, bernadette, tiffany, gillian)

5 K2 tiger: (lina/meiqi, sabrina/sokjoo) (szemin/jiamin, suling/peixin, deniece/sylvia )

10 T1: (Ivan Huiming Suihang Jared) florence, cheryl, Victoria, sijing, 2 snrs(help forgel and gerald)

4 C1: Junhan Yingjie Forgel Gerald

1 C2: Victor/xavier

2 T2: Rebecca/constance, wilona/dawn

Absent from training:
Charmaine- attachment
Eugene-Holiday
Joel-camp
matt-holiday

Water training

Date: 20 December 2006

Time: 8.00

Venue: Macritchie

4 Raptor: Caleb Zhikai Franklin Aiman

14 K1 tiger:

(Timothy Wutian Eugene Joel) (Qinrui Hengyang Thang )

(Natalie, Corrine, meixin, tiffany)

(Suling, gillian, geraldine)


4 K2 tiger: (charmaine/belinda, sabrina/meiqi)

(deniece/jiamin, szemin/peixin)


8 T1: (Ivan Huiming Suihang Jared) (victoria, florence, sijing) (liyuan Cheraik - help gerald/matt or K gurls)

4 C1: Yingjie Junhan )(Gerald Matthew)

1 C2: Victor/Xavier

1 T2: Derrick/calvin


*szemin, deniece and suling will take turns to partner the two junior girls. the remaining person will do K1.

Programme: EasyConditioning and technique checking.
15 min - Entry
15 min - Vertical Pulling
15 min - Twisting
15 min - Kicking
15 min - Everthing combined
1h15min


Absent from training:


Jasmine, Bernadette, Cheryl- soccer trng

Lina- OGL meeting

Sokjoo- family matters

Forgel- Sick

Water Training DRAFT (unapproved)
Date: 19 December 2006

Time: 8.00

Venue: Macritchie


14 K1: Snr guy Eugene Qinrui Hengyang Aiman Thang

jasmine belinda geraldine

corrine sokjoo meixin

gillian meiqi nat

3 K2 Tiger: sabu/qiaowei, szemin/peixin, suling/jiamin

7 T1: Ivan Suihang Huiming Jared

cheryl victoria sijing

2 C1: Yingjie Junhan

1 C2:Victor/Xavier

1 T2: snr guy/ calvin

Programme: EasyConditioning and technique checking.

15 min - Entry

15 min - Vertical Pulling

15 min - Twisting

15 min - Kicking

15 min - Everthing combined

1h15min

S’pore Trng
Dates: 13,14,16 of December
Time: 8am
Venue: Macritchie

13/12 Wednesday
Thang
Jiamin
Peixin
Cara
Maxine
Sijing

14/12 Thursday
Thang
Sijing
Jiamin
Peixin
Qiaowei
Bryan

16/12 Saturday
Thang
Sijing
Jiamin
Peixin
Adrian
Zizhao
Bryan

Mr Yong, This is the attendance as requested.

Dboat trng
Date:14 December 2006
Time: 2-4.45pm
Venue:

There is one Dboat allowed for us to train.
This will be the order.

mens open
womens open
mixed A
mixed C
junior open A
seniors

Each boat will take 20 mins to train.
We have incorporated stick training as we believe canoeing is still of utmost importance.

Set one: Men's open
Stick training:women's open, mixed c
Snrs monitor

Set two:Women's open
Stick training:Men's open
Simple:Mixed C
Snrs monitor

Set three:Mixed A
Light running:Mixed C + the rest (split into smaller groups)

Set four:Mixed C
Stick training: women's open men's open
Snrs monitor

Set five: Junior Open A
stick training: mixed c
simple: women's open
Snrs monitor

Set 6: snr's mixed boat
Stick training: everybody

Set 7: Snr's boat
Light running: everybody (split into smaller groups)


We have 25 minutes of extra time. Including packup and changeover, we shld end at roughly 4.45pm.

Mr Yong and coaches, pls vet and comment if neccesary

Games at the Beach
Date:14th December 2006
Time: 8.00-10.30am
Venue: Beach

- There will be 3 games in total due to the large number of people present.
- They are Soccer, Handball, Frisbee - Each game will last a total of 20 minutes
- A 5 minute water break will be given in between games

8.15-8.35
Handball Grp1 v Grp2
Soccer Grp3 v Grp4
Frisbee Grp5 v Grp6

8.40-9.00
Handball Grp3 v Grp6
Soccer Grp1 v Grp5
Frisbee Grp4 v Grp2

9.05-9.25
Handball Grp4 v Grp5
Soccer Grp2 v Grp6
Frisbee Grp1 v Grp3

9 .30-9.50
Handball Grp1 v Grp2
Soccer Grp3 v Grp4
Frisbee Grp5 v Grp6

9.55-10.15
Handball Grp3 v Grp6
Soccer Grp1 v Grp5
Frisbee Grp4 v Grp2

10.20-10.40
Handball Grp4 v Grp5
Soccer Grp2 v Grp6
Frisbee Grp1 v Grp3

Group 1
Suling
belinda
Lina
Vivien
Geraldine
Xavier
Victor
Timothy
Forgel
Andy
Mr Yong

Group 2
Deniece
Jasmine
Constance
dawn
Gillian
Wutian
Joel
Aiman
Cejin
Ken

Group 3
Szemin
Corrine
Joy
brigitte
Meixin
Yingjie
Huiming
Eugene
Zhanyou
Tom
Cheraik

Group 4
Bernie
florence
shien
liyana
Tiff
Ivan
Franklin
Hengyang
Derrick
Caleb

Group 5
Cheryl
Sokjoo
Meishan
Charmaine
Nat
Suihang
Junhan
Qinrui
Jason
Sean

Group 6
Victoria
Meiqi
Debbie
sabu
Matthew
Zhikai
Jared
Gerald
Youquan
Liyuan

In light of the screwup today, we have decided to make a blog posting every single trng lineups and plans for Mr yong, the coaches, captains, and the team to see and vet lets work towards smooth trainings for the months to come.