NJC training gear

team, those who have placed orders for singlets please consider the above. esp the senior guys who are placing 2nd time order for singlets and have to pay out of your own pocket. if you don't mind purchasing them, you can cancel your orders for new singlets with me. this is a cheaper alternative as compared to the ones i'll be ordering because it's only $5.oo. please support the offer as it's also a form of fund raising for the club. the material is cotton which the guys prefer.

Girls, you can contribute also if you don't mind wearing them at home.

Note: the team (including all new members) will have to pay for competition gear because it is not counted in our budget.

thanks.
-florence

Mountbatten CC Walk-A-Jog
Date: 6 May 07 Sunday
Time: 7am
Venue: Mountbatten CC (Near Kong Hwa School)

Xavier
YingJie
WeiShun
Matthew
Justin
Corrine
Charmaine
Sylvia
Belinda + Victoria

Anyone unable to make it pls inform Belinda (97655010) asap.

Water training 28/4/07

Venue: MacRitchie Reservoir
Time: 2pm

2 Raptor: zhikai, aiman,
3 Apache: franklin/hengyang, jared/wutian, timonthy/thang
6 K1 tiger: shiwei, szemin, deniece, suling, natalie, meixin
7 K2: Sabu/Bernie, jas/char, meiqi/corrine, sokjoo/belinda, Sylvia/jiamin, peixin/xiaoting, theodora/delle
5 T1: ivan, mr yong, florence, victoria, nina
3 T2: suihang/weishun, huiming/qinrui, dawn/liyana
3 C1: Junhan, Victor, Chunmun
2 C2: Xavier/Yingjie, Jansen/Gerald

Programme: 1/2h resistance, remaining time do 100m sprints (ZONE5)/400m very easy

Water training 27/4/07

Friday 27 April

Venue: Macritchie Reservoir
Time: 4.30pm

4 Raptor: frank, zhikai, wutian, bryan(4.30)
5 K1 tiger: Szemin, deniece, suling, char, shiwei
2 Apache: jared/timothy, thang/hengyang
7 K2 tiger: Sabu/bernie, Meiqi/corrine, Sokjoo/belinda, Gillian/cara, Xiaoting/Peixin, Sylvia/Jiamin, Theodora/delle
14 T1: Florence, victoria, Cheryl, Renjean, emily, maxine, ivan, huiming, suihang, weishun, zile, qinrui, Desmond, mr yong
6 C1: Junhan, Victor, Justin(4.30), joel, Matthew, Clayton,
3 C2: Xavier/Yingjie, Jansen/Gerald, Bokguan/Chunmun

24 girls, 28guys

Comm Service Rotational Groupings [Edited]

Soccer
A
Junhan (ic)
Timothy
Sokjoo
Meixin
Cheewee

B
Huiming (ic)
Aiman
Charmaine
Gillian
Maxine

C
Joel (ic)
Natalie
Nina
Cara
Gerald

D
Xavier (ic)
Chunman
Thang
Theodora
Tiffany

Basketball
A
Franklin (ic)
Jasmine
Joel
Qinrui

B
Ivan (ic)
Victoria
Justin
Clayton

C
Zhikai (ic)
Deniece
Sylvia
Calvin

D
Suihang (ic)
Bernadette
Samirah
Hengyang

Dragon Boat
A
Huiming
Bryan
Jensen
Delle
Szemin

B
Xavier
Wutian
Florence
Jared
Emily

C
Victor
Junhan
Zhouyang
Xiaoting
Belinda

D
Yingjie
Weishun
Corrine
Jiamin
Justin

Mass Walk
A
Cheryl
Matthew
Desmond
Jinnie

B
Suling
Belinda
Zile
Ren Jean

C
Meiqi
Jasmine
Shiwei
Peixin

D
Victoria
Geraldine
Bokguan
Suiping

Special
* 28/4/07, Children's Soccer League
Joel, Natalie, Thang, Xavier, Bernadette
** 6/5/07, Walk-a-jog, Mountbatten CC
Xavier, Yingjie, Weishun, Matthew, Justin, Corrine, Charmaine, Sylvia, Belinda and Victoria
*** 13/5/07, Walk-a-Jog Cum Keep Fit TaiJi Exercise, Mountbatten CC
Franklin, Ivan, Qinrui, Clayton
**** 27/5/07, Healthy Lifestyle Day @ Katong Park
Cheryl, Suling, Meiqi, Victoria
***** 30/6/07 Children’s Soccer League
Joel, Gerald, Hengyang, Zhikai, Suihang
****** 1/7/07, Walk-a-jog, Mountbatten CC
Desmond, Shiwei, Zile, Calvin, Joel

Thursday 26 April

4 K1 raptor: timothy, bryan, jared, wutian

10 K1 tiger: Szemin, deniece, suling, natalie, belinda, geraldine, tiffany, edmund, shiwei, calvin

1 K2 apache: hengyang /thang

3 K2 tiger: sabu/bernie, jasmine/charmaine, meiqi/corrine

15 T1: Florence, victoria, cheryl, sijing, nina, samirah, wilona, jinnie, ivan, huiming, weishun, zile, qinrui, clayton, mr yong

2 T2: rebecca/suiping, zhiwei/benjamin

6 C1: Junhan, victor, Chunmun, Desmond, Justin, joel
3 C2: Xavier/Yingjie, gerald/Bokguan, zhouyang/Cheewee

23 girls, 27 guys

Wednesday 25 April

5 Raptor: frank, aiman, zhikai, jared, joel

2 Apache: wutian/timothy, thang/hengyang

5 K1 tiger: szemin(late), deniece, tiffany, Edmund, calvin

6 K2 tiger: char/jas, meiqi/Corr, Belinda/sokjoo, gillian/cara, meixin/maxine, theo/samirah

10 T1: Victoria, cheryl, emily, ivan, qinrui, suihang, Huiming, Desmond, Cheewee, Chunmun

6 C1: Junhan, Victor, Bokguan, Clayton, Matthew, Justin

2 C2: Xavier/Yingjie, Jansen/Gerald

18 girls, 28 guys

[EDIT #4]

Fundraising Dinner for Mountbatten CCC
Date: 7 May 2007 Monday
Time: 5pm – 7pm
Venue: Suntec City

NJC Singlet, red shorts [Juniors without singlet to borrow]
Ivan
Thang
Joel
Franklin
ZiLe
Bryan
Edmund
Gerald
Aiman
Jared
BokGuan
Jasmine
SuLing
SzeMin
Bernie
Belinda
MeiXin
Theodora
Nina
Samirah

NJC Blazer, NJC uniform
WuTian
JunHan
HuiMing
Victor
ZhiKai
Desmond
Timothy
HengYang
QinRui
ChunMun
Calvin
Cheryl
Natalie
MeiQi
Deniece
Florence
Geraldine
PeiXin
XiaoTing
Delle

Mountbatten CC Walk-A-Jog
Date: 6 May 07 Sunday
Time: 7am
Venue: Mountbatten CC

Xavier
YingJie
WeiShun
Matthew
Justin
Corrine
Charmaine
Sylvia
Belinda + Victoria

Anyone unable to make it pls inform Belinda (97655010) asap.

Water training 24/4/2007

Venue: Macritchie Reservoir
Time: 4.30pm

4 Raptor: frank, aiman, bryan, wutian(4.30)
3 Apache: thang/hengyang, zhikai/joel, jared/timothy
6 K1: deniece, nat, suling, charmaine, geraldine, sokjoo,
5 K2 tiger: meixin(late)/maxine, delle/samirah, jiamin/sylvia, peixin/xiaoting, edmund/calvin
11 T1: ivan, shiwei, huiming, suihang, Florence, nina, wilona, cara, Emily, Bokguan, Clayton
2 T2: suiping/Rebecca, renjean/jinnie
6 C1: Junhan, Victor, Matthew, Yingjie, Desmond, Zhouyang
2 C2: Jansen/Gerald, yingjie/Cheewee

*those who end late pls take the initiative to get the keys from ivan and do ergo in school

Water training 23/4/2007

Monday 23 April

Venue: Macritchie Reservoir
Time: 4.30pm

5 Raptor: frank, zhikai, jared, joel, bryan(4.30)
2 Apache: wutian/timothy, thang/hengyang
10 K1 tiger: shiwei, edmund, calvin, sze, suling(late), nat, jas, gero(late), tiff(late), meixin(late)
6 K2 tiger: sabu/bern, meiqi/Corrine, jiamin(late)/Sylvia, peixin/xiaoting, delle/samirah, Gillian(late)/cara(late)
8 T1: ivan, weishun, qinrui, Cheryl, nina, theo, Desmond, Justin(4.30)
6 C1: Junhan, Victor, Yingjie, Cheewee, Clayton, Matthew(4.30)
2 C2: Jansen/Gerald, Bokguan/Chunmun

*People who end late: suihang, sokjoo, xavier, deniece, flo doing ergo in school
Aiman has cricket competition
Zile has hand injuries and will be doin land training instead

Saturday 21 April

Time: 1pm
Venue: Macritchie reservoir
Program: 1h fast mileage

5K1 raptor: aiman, timothy, hengyang, jared, joel

6 K1 tiger: Sze, dee, suling, nat, gillian, bryan

2K2 apache: sabu/bernie, jas/char

6K2 tiger: meiqi/corrine, sokjoo/belinda, xiaoting/peixin, sylvia/jiamin, delle/theodora, edmund/calvin

7T1: victoria, cheryl, nina, weishun, qinrui, shiwei, zhiwei

6: chunmun, clayton, desmond, bokguan, zhouyang, matthew

1C2: Gerald/jansen

*Justin, cheewee cannot make it and will be making up with simple exercises or extra water training next week.

Soccer

A
Junhan (ic)
Gerald (jnr ic)
Joel
Cheewee
Nat
Nina
Meixin
Cara

B
Xavier (ic)
Chun mun (jnr ic)
Jasmine
Meiqi
Sylvia
Edmund
Ren jean

C
Huiming (ic)
Shiwei (jnr ic)
Sabu
Xiaoting
Gillian
Clayton
Sui ping

D
Zhikai (ic)
Bok guan (jnr ic)
Florence
Delle
Jansen
Zile
Rebecca


Basketball

A
Ivan (ic)
Calvin (jnr ic)
Charmaine
Theodora
Samirah
Matthew
Wilona

B
Thang (ic)
Timothy (jnr ic)
Sijing
Peixin
Geraldine
Bryan
Emily

C
Wutian (ic)
Justin (jnr ic)
Suihang
Victoria
Jia min
Qinrui
Sui ping

D
Franklin (ic)
Desmond (jnr ic)
Aiman
Deniece
Tiffany
Maxine
Zhouyang

Rotation for soccer and basketball every 1 month.
April to end of May – Group A
June – Group B
July – Group C
August – Group D


Dragon Boat

A
Hui ming
Hengyang
Jared
Szemin
Corrine

B
Victor
Weishun
Yingjie
Bernie
Cheryl

C
Xavier
Junhan
Belinda
Suling
Sokjoo

Names in bold are those that can cox
Rotation for DB every 1 month
April to end of May – Group A
June – Group B
July – Group C


Mass Walk

Rotate every week
22 April – Group A of basketball
29 April – Group B of bb
6 May – Group C or bb
13 May – Group D of bb
20 May – Group A of soccer
27 May – Group B of soccer
etc.

Those that sign up for mass walk will replace anybody in the group that cannot make it. If everybody in the group can make it then there is no need for extra people.


Anyone cannot make it, tell joel or Natalie asap.

Friday 20th April

5 raptor: zhikai frank aiman thang hengyang

2 apache: jared/timonthy wutian/joel

12 k1: Szemin, dee, suling, jas, sokjoo, meiqi, bel, tiff(late), gero, mexin, gill(late)

6 k2:sabu/bernie, xiaoting/sylvia, nina/jiamin, peixin/samirah, delle/theodora shiwei/calvin

6C1: junhan victor zhouyang cheewee matthew clayton

2C2: xavier/yingjie gerald/jansen

12 t1:florence, cheryl, victoria, jinnie ivan weishun huiming qinrui zile suihang edmund mryong

4T2: justin chunmun desmond bokguan

Thurs 19 April

5 K1 raptor: Franklin, wutian, aiman, timothy, bryan

10 K1 tiger: sze, dee, nat, suling, corrine, tiffany, geraldine, edmund, calvin, shiwei
4 K2 apache: Sabu/bernie, Charmaine/jasmine, thang/hengyang, joel/jared
7 K2 tiger: Meiqi/bel, meixin/maxine, gillian/cara, xiao ting/theodora, nina/samirah, sylvia/delle, Jiamin/peixin
12 T1: Victoria, Cheryl, Sijing, Emily, Wilona, Jinnie, ivan, suihang, weishun, qinrui, zile, Liyana
3 T2: Suiping/rebecca, clayton, bokguan

6 C1: Junhan, victor, matthew, chunmun, desmond, justin

2 C2: Xavier/gerald, Yingjie/cheewee

Tuesday 17 April

4 raptor: zhikai aiman jared bryan

3 apache : wutian/timonthy thang/hengyang frank/joel

k1: minghui

t1 : ivan zile huiming weishun qinrui suihang mryong

k2: shiwei/calvin

6C1: victor junhan matthew justin desmond chunmun

2C2: yingjie/xavier gerald/janson

t2:bokguan clayton cheewee edmund/zhiwei

**girls side yet to update. will be finalised only tmr.

trng lineup 16/4

Monday 16th April

5 k1 raptor : (aiman hengyang timonthy joel bryan)

10 k1 tiger: ( frank thang wutian jared) (jas sze suling nat) (gero tiff)

7 k2 tiger:(bernie/sabu meiqi/corr maxine/meixin nina/theo syl/px xiao ting/delle jiamin/samirah)

12 t1 : (zile ivan weishun)(shiwei calvin desmond) mryong

(flo cheryl sijing)(cara emily)

2 t2 : (Huiming/qinrui) desmond (c style)

5 c1: junhan victor yingjie cheewee clayton

2 c2: janson/gerald bok/chunmun

Tuesday 10th April

5 K1 raptor: (Frank, Zkai, Aiman) (WT, Thang)

11 K1 Tiger: (Jared, HY, Bryan) (Joel)
(charmaine deniece sokjoo) -10km trial
(natalie bernie) (Geraldine-4.30) (Debbie)

6 K2 tiger: (mq/corr) (jiamin/xiaoting, delle/nina, sam/Sylvia, peixin/cara) (Maxine/meixin)

10 T1: (Zile, HM, SH)(Shi Wei)(Edmund)(Mr Yong)(Des)(Clayton)
(Sijing)(Emily)

2 T2: (suiping/van, renjean/jinnie)

4 C1: JH, Vic, Jantsen, Chee Wee

1 C2: Xavier/YJ

New Exco (April - May)

* Taking effect as of wednesday (11th April)

*Captains: Ivan, Cheryl

Vice-Captains: Sui Hang, Jasmine, Victoria

IP Captains: Justin, MeiXin

Training ICs: Zhi Kai, Xavier, Sabrina, Sok Joo

QMs: Franklin, Ying Jie, Mei Qi, Suling

Secretary: Wutian, Si Jing, Bernadette

Treasurers: Victor, Charmaine

Recruitment ICs: Hui Ming, Deniece

Study/Discipline ICs: Thang, Sze Min, Geraldine

CIP ICs: Jun Han, Joel, Corrine, Florence

Special Project ICs: Jun Han, Belinda, Natalie, Tiffany

Miscellaneous/Nutrition ICs: Joel, Florence, Gillian

Junior EXCO

Captains: Desmond Xiaoting

Vice-Captains: Timothy Peixin

Training ICs: Gerald Aiman nina delle jinnie shipei

QMs: Jansen Qin Rui Zhou Yang Theodora Jia Min Rebecca Mei Yan

Secretary: Bok Guan Chun Mun Pei Xin Emily

Treasurers: Matthew Edmund Sylvia Maxine

Recruitment ICs: Clayton Heng Yang Samirah Sui Ping

Study/Discipline ICs: Shi Wei Bryan Samirah Cara

CIP ICs: Calvin Chee Wee Jia Min Wilona

Miscellaneous/Nutrition ICs: Weishun Jared Sylvia Renjean


* Guys Msg Chain

-edited- Qinrui to Gerald, Chunman to Zhouyang and Clayton to Jared
* Girls Msg Chain

new sprinting guidelines (refer back to previous set of guidelines as well)

sprinting distance is now increased to 250m.

time trial targets:

a div:
K2 guys: 50s
guys in K1: 55-60s
K4 girls: 60s
girls in K2: 63-68s
girls in K1 &
guys in T1: 65-70s
guys T2: 63s
guys C2: 65s
guys in C1: 68-73s
girls T1: 70s

*only single boats will have a range of timings to cater a shorter time for double rowers doing singles & also (for K2) when K4 girls are doing K2.
*all main single rowers must target the lower limit of the range.
*all those who can surpass the targeted timing will be promoted to train with crafts above them.

for b div:
bryan: 60s
justin: 90s
matt & zhouyang: 80s
K1 girls: 70s
K2 girls: 68s
T1 & T2 girls: 75s

*target time for nats schs:
500m: 2 times the timing for the 250m target.
1000m: 500m target timing times 2 plus another 30s.

**NB: to those who have tried sprinting and find any of the timings unrealistic, pls inform the trng ics (frank suihang flo sze). thanks.

Notes for sprints:

- Strive to reach the maximum speed within the shortest possible distance and then hold this max. speed.

(a) For singles, aim to do it within 25m. For doubles, 50m.
(b) Once you attained your maximum speed, continue with high cycle.
(c) Go for long hard pull when you start to pant a lot and your strokes are not as effective. Increase your power but do not deliberately decrease your cycle to accommodate long hard pull. Allow your cycles to go down naturally.
(d) When your muscles begin to build a lot of fatigue and your panting stops (controlled breathing), raise your cycles gradually and go for power strokes. E.g. 10/20 hard
(e) Continue with last charge towards the end of the sprint. Aim for early last charge (do not wait until the last 2 buoys.)

- to ensure that you are able to sprint properly and give good sets during training, please keep to the following:

(a) exercise à work on cardio and strength (for entire body)
(b) * nutrition
(c) * recovery between trainings (sufficient rest and sleeping hours)
(d) replenish between sprinting sets
(e) limit caffeine intake to 1 cup of coffee each day (coffee to be taken before water training)
(f) consistency in training
(g) 4 controls à body, paddle, boat, mind (lock everything to the maximum)

Saturday 07.04.07 water lineup
**edited

5 K1 raptor : (frank, aiman) (jared, tim, hengyang, thang on tiger)

13 K1 tiger : (thang) (joel*) (wutian, zkai) (deniece, sze, su, nat, debbie) (gero, gill) (van) (sean)

7 K2 tiger : (jm/sam, delle/theo, nina/xt, peixin/syl) (bel/jas, bern/sabu, cor/meiqi)

13 T1 : (ivan*) (hm, sh, zile, qinrui, weishun) (calvin) (edmund) (mr yong) (flo, sijing, vic) (vivien)

4 T2 : (des) (clayton) (constance/dawn) caleb/tom-safetyboat

5 C1 : (jh) (matt) (cheewee) (justin, zhouyang)

2 C2 : (xav/yingjie) (gerald/jansen)

06.04.07 training line up

4 K1 Rap: Jared, Aiman, Zhi Kai, Wutian
7 K1 tiger: Thang, Frank, Dee, Suling, Sze, Nat, Gero
4 K2: tiger Xt/Theo, Sam/Delle, Dawn/Jm, Sabu/Jas
1 K4: Mq/ Bel/ Van/ Peixin
10 T1: Ivan, (QR, Cal, Shi Wei), Edmund, Tom, (Vic, Cheryl, Flo, Sijing)
1 T2: SH/ WS
5 C1: JH, Vic, CM, Justin, Bok Guan
1 C2: YJ/ Xav
note: all those who did sprints today will be doing another programme tmr.

Sprinting Guidelines


1)Sprinting Days must NOT take place consecutively unless there is a day of rest in between. Otherwise, go milege instead and work on your technique & endurance.

2)Rest time in between the sprints is up to the individual/grp. However, make sure you divide the rest time equally and sufficiently so that you're well recovered. Everyone should complete around 6-7 sets of sprints after the whole training.

2)All seniors and some juniors(eg. DSA) will do the sprint programme while the rest will do milege. If you believe that your balancing and direction control is good enough for sprinting, then you can approach Mr Yong or Training ICs and ask to do sprint programme.

4)Those sprinting in groups must ensure that slowest boat hit the timing also. Faster boats can start slightly behind if necessary.

5)Every set must be in control. After the set, you should feel that you can last the remainder part of your race so it's not just whacking alone but maintenance also.

6)You can sacrifice your sprinting programme and do milege instead if you feel that the sprints have worsened your technique.