Gunung Yong Yap

The beginning of a new chapter

TMBT 2011

My first ultra trail 50km

Thursday, October 30, 2008

Swimming Training Session, 29th October 2008

Bukit Jalil, 22 October 2008 700p.m. - 900 p.m.
PK's son (Chin Hoe) Bobby ,Michelle , Emma, Siok Bee, Ngan,  Alex, Keat Seong , simon cross+(a new ang moh, I think her name is Bridget )+ The powerswim coach
Warm up
300m
Drills
4 X 50 m 6 kicks 4 pulls
Main Set
6 X 100 (slow, medium fast)
1X100
1X200
1X300
1X100
1X200
1X200
1X100
1X100 (easy)

Drills
1 X 100 (front sculling)
1 X 100 (middle sculling)
1 X 100 (back sculling)

Cool Down
3 X 100 m
Total
2600m

Wednesday, October 22, 2008

Swimming Training Session, 22 October 2008

Bukit Jalil, 22 October 2008 700p.m. - 900 p.m.
PK's son (Chin Hoe) Bobby ,Michelle , Emma, Siok Bee, Ngan, Ngae, Alex, Keat Seong , simon cross+(a new ang moh, I think her name is Bridget )+ The powerswim coach
Warm up
300m
Drills
4X50 6 fist drill
4X50 side kick
Main Set
6 X 300 m
1 X 100 m easy swim
3 X 100 with pull buoy
3 X 100 without pull buoy (to check the time different with and without pull buoy)
1 X 200 with pull buoy
1 X 200 without pull buoy
Cool Down
1 X 100 m
Total
3700 m

Wednesday, October 15, 2008

Swimming Training Session 15 October 2008

Bukit Jalil, 15 October 2008 730 -930 p.m.
Michelle , Emma, Siok Bee, Ngan, Ngae, Alex, Keat Seong + Peh and the powerswim coach

Warm up
200m

Drills
I was late, no drills for me for the first set

Main Set
4 X 400 m
1 X 100 m
Drills
6 X 50 head up with pull buoy
Lack of upper body strength for this drill , my arms are very tired at the end of this drill.
1 X 100m

Speed Work
2 X 50 m with emma
(PB ! 47 s)
I love this part even though I complained a lot. It test how well I can sprint when my arms are fatigue.

Cool Down
1 X 100 m

Total : 2500 m

Tuesday, October 14, 2008

Swimming Training Session, 13 October 2008

Bukit Jalil, 13 October 2008 830 -1030 p.m.
Michelle , Bobby
(You are welcome to join us)
Warm up
300m

Drills
2 X 25m side kick
2 X 25 m normal swim

Main Set
3 X 500m, (Bobby did 3 X 600m)
2 X 400m

Cool Down
1 X 100 m

Total 2800 m

Monday, October 6, 2008

Blog ethics

One thing I love about multiply is you can select who you want your article to be read , as an IT personnel I was constantly reminded on blog ethics. One mistake to publish your thoughts to everyone to read can lead you to a lot of unwanted embarrassment. True enough, I learned my lesson well.
1. Publish as fact only that which you believe to be true.
2. If material exists online, link to it when you reference it.
3. Publicly correct any misinformation.
4. Write each entry as if it could not be changed; add to, but do not rewrite or delete, any entry.
5. Disclose any conflict of interest.
6. Note questionable and biased sources.