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what I need to do ...

  • Continious learning -unlearn as necessary
  • Reach out to family & loves ones
  • Maintain fitness - strong core and clear IPPT
  • Pick up parenting skills
  • Save up and plan for renovation
  • Build passive business & investment income
  • Back up Data
  • Manage $ Cash flow
  • Learn sinan mori

Saturday, June 6, 2015

"My strategy for IPPT gold" - worked out

I have cleared my IPPT with gold in my first attempt of the new NS IPPT scheme.
Thank God !

My strategy was as follows in April 15:
25 push-up/minute – 13pts,  
44 Sit-up/minute – 22pts,
2.4km in 9.10 minutes – 50pts.
Sum: 85 pts
I achieve the following In June 15:
28 push-up/minute - 17pts
41 Sit-up/minute - 21 pts
2.4km in 9.32 minutes -48 pts
Sum 86pts.

Here are some tips:
Push-up
Push-up do not rush. Be familiar with the no count position. 
1) Over arch back
2) Under arch back. 
Rest a few seconds if you need to and resume. Don't make an attempt and waste the count.
Sit-up
To improve I did the following training, you can apply the same strategy for push-up too.
Do as many situps as you can in sets of 2:00 minutes, 1:30, 1:00, and :30 seconds, with 30 seconds interval.
I only work on sit-up and push-up on one day and do my runs on alternate days.
You will improvement progressively.
The total sit-up I did per session amount to about 200.
 My skin around the tailbone region start to tear as result. Ensure you do your sit-up on yoga-mat etc.
During the healing process of the skin I switch to crunches to keep the training going.

2.4km
My aim is to hit 1:30 minute per 400m.  6 rounds will sum to 9minutes.
You can do interval training progressively to meet this timing.
Start off with about 2min per 400m and slowly cut down the timing as you improve.
I have been training for a 10km race and this probably has complemented my 2.4 run giving a good base.

Review:
- Improve my running pace, felt that i went slow on the 3rd round, and it was hard to catch up after that.
- Push-up has more room for improvement
- Sit-up got to maintain.
- To stay motivated to maintain my fitness I need to set new goals !
- Plan to focus on improving my core muscles and complete my 10km race in Aug within 45 minutes.




Quotes

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  • “Life changes when you least expect it to. The future is uncertain. So, seize this day, seize this moment, and make the most of it.”
  • To get to where you want to go in life you must start from where you are - Tan
  • Maturity does not come with age,it comes with the acceptance of responsibilities - Tan

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