Training 5

Training today is still about fitness, but more to endurance side. We start off with a little bit of light jog, and stretches to loosen up our body a little bit, and proceed, to have a Beep Test.

A Beep Test is, according to Wikipedia.com, is a test that estimates an athlete's maximum oxygen uptake, which directly reflects an athlete's fitness level. The Beep Test is done by have two cones, Cone 1 and 2, with a distance of 20 meter between each, and a radio. The radio will beep and the run starts from Cone 1 to 2. Then a following beep we will run from Cone 2 to 1, and so on. There is levels in the Beep Test, raging from Level 1 to 25. As level goes up, the speed requires to reach the cone gets harder, in other words, faster. So Level 1 requires the least speed to finish, while 25 needs maximum speed to finish.

And as speed is one factor, duration is another factor. Level 1 requires us to run 7 times, Level 1.1 to 1.7. Level 2 requires us to run 8 times, Level 2.1, to 2.8, and the duration continues to add up from level to level. For more info on the Beep Test, click here.

I managed to reach Level 8.9 before retire, and i wasn't very pleased of it....i do believe i can go further, but my friend tell me to have 8.9 on first time (this is my first time) is very good. As we need to overtake our first time results on the second time by 1 level. So for my second Beep Test i need to finish on Level 9.9.....As this is a pretty straight forward test i didn't include any pics in this post.

Next we just had sets of exercise, with at first,
30 push ups, thn get up and start a punching routine, which we just stand there and starts punching thin air with both our hands for 20 seconds, and thn 10 push ups again.
30 sit ups
40 swinging (legs above the ground, balanced ur self, and swing ur hand from right to left)
Burpee, which starts from u jump up in the air, arm straight pointing to the sky, thn as u land, do 1 push ups, this count as 1 round, we did 10 rounds
Lying down with one partner standing above ur head (yes ur facing his penis) and lift both ur legs up and touch his body, we did 10 rounds too.
All of those, we repeated doing for 3 times.

And before we end today's session, we have a 3 person team and play small post or 'tiang kecil' or 'small goal' in M'sia term, before ending.

Didn't have any keeper training today, so my gloves are well clean haha, but we're going to have keeper training on Thursday (hopefully) so am looking forward to it....plus i've check in on a game with La Trobe at Saturday morning, and a match with Evergreen United against another team on Sunday.

Bz Bz days ahead...T.T