NYAA Entry - Physical Recreation - keep-fit - entry 3

MAY
Dates: 2/5, 4/5, 5/5, 7/5, 9/5, 11/5, 12/5, 14/5, 16/5, 18/5, 19/5, 21/5, 23/5, 25/5, 26/5, 28/5, 29/5, 30/5.
Hours completed: 30 hours

Warm-ups:
2km jog, stretching and 4 sets of 20 5-sec push-ups (start of every training)

Weights Training:
Barbells of 10 kg doing 3 sets of 12 counts of 6 different exercises, namely: barbell deltoid presses, barbell deltoid presses behind head, barbell deltoid rows, barbell curls, reverse grip barbell curls and alternating dumbbell deltoid presses. There is an interval of 10 sit-ups in between every exercise.

Dates: 2/5, 4/5, 5/5, 9/5, 11/5, 12/5, 16/5, 18/5.

Weights Circuit:
For our weights training, we decided to train not only on our physical strength, but also our stamina, endurance and raising your anaerobic threshold. To achieve this, we continued our weights training with a different approach.

We do it in a circuit manner consisting of 9 stations of different exercises, such as barbells deltoid presses behind head, barbells curls, and also some legs exercises, for example, Calf Raises with weights, jumping jacks and power jumps. For each station, we will do the specific exercise for 1 minute without rest, and then rest and do stretching for 1 minute, before continuing to the next station. The amount of weights use during the circuit will not be the maximum of what we can handle but about 80% as we are training our tolerance level to last the whole of the 1 minute.

Dates: 19/5, 23/5, 25/5, 26/5, 28/5, 29/5, 30/5.

Cooper test:
Jog as much as we can for 12 mins.
Dates: 14/5 - Boon Kiat: 2.6km Joseph: 2.9km

Circuit training:
Four different stations around the TPJC stadium. Exercises include 10 pull-ups, 20 sit-ups, 20 back arches, 30 dips and 30 burpees in a set. 7 sets to be done.
Dates: 7/5 - 47min 30 sec
21/5 - 46min 15 sec

NYAA Entry - Physical Recreation - Overview For March and April - Keep Fit

Participants: Boon Kiat, Joseph
Venue: Bedok Reservoir and TPJC
Total hours completed: 31 hours

Overview:
- Focus on stamina building
- Introduction to weight exercises
- Introduction to circuit training
- Cooper test
- 4.3 km run

MARCH
Dates: 23/3, 24/3, 26/3
Hours completed: 5 hours

When we started our first training, we decided to start slow. We jogged half a round around Bedok Reservoir and started doing our stretching. We proceeded with some upper body exercises: push-ups. We did 3 sets of push-ups which added up to a total of 100. After a short rest, we finished the remaining distance around Bedok Reservoir.

We were introduced to weight exercises which focus mainly on the training of our upper body. We started with barbells of 10 kg doing 3 sets of 12 counts of 6 different exercises, namely: barbell deltoid presses, barbell deltoid presses behind head, barbell deltoid rows, barbell curls, reverse grip barbell curls and alternating dumbbell deltoid presses.

By our third training we started on circuit training using Our aim was to achieve 7 sets in 60 minutes and we met our target by finishing in 58min 30 sec.

APRIL
Dates: 2/4, 4/4, 6/4, 7/4, 9/4, 11/4, 13/4, 14/4, 16/4, 18/4, 20/4, 21/4, 23/4, 25/4, 27/4, 28/4
Hours completed: 26 hours

Warm-ups: 2km jog, stretching and 100 push-ups in 3 sets (start of every training)

Weights Training: Barbells of 10 kg doing 3 sets of 12 counts of 6 different exercises, namely: barbell deltoid presses, barbell deltoid presses behind head, barbell deltoid rows, barbell curls, reverse grip barbell curls and alternating dumbbell deltoid presses. There is an interval of 10 sit-ups in between every exercise.

Dates: 4/4, 6/4, 7/4, 13/4, 14/4, 18/4, 20/4, 21/4, 25/4, 28/4

21/4: We were able to handle barbells of 13kg. (13 kg barbell was used for subsequent weights trainings)

Circuit training: Four different stations around the TPJC stadium. Exercises include 10 pull-ups, 20 sit-ups, 20 back arches, 30 dips and 30 burpees in a set. 7 sets to be done.
Dates: 16/4 - 54min 45 sec

4.3km run: Timing was taken for the time we needed to complete a round around Bedok Reservoir.
Dates: 11/4: Boon Kiat: 26min 37 sec Joseph: 24min 47 sec
27/4: Boon Kiat: 22min 18 sec Joseph: 19 min 55 sec

Cooper test: Introduced to us on 9/4. We have to jog as much as we can for 12 mins. This is to check our progress of our stamina.
Dates: 9/4: Boon Kiat: 2.3km Joseph: 2.6km
30/4: Boon Kiat: 2.5km Joseph: 2.8km

NYAA - Physical Recreation - Entry 11 - Kayaking Expedition XI

Participants:
- Calvin
- Zhan Liang

Overview:

- Kayak from Changi Sea Sports Club (CSSC)
- Used single Dancer kayaks
- Kayaked to Pasir Ris Sea Sports Club (PRSSC) and beached up for lunch
- Proceeded to Tip to Coney Island nearer to PRSSC
- Kayaked towards Pulau Ketam
- Kayaked passed Ubin Jetty to Pulau Sekudu (Frog Island)
- Returned to CSSC
- Completed about 18 km of mileage in 6 hours, from 1100 to 1700 hrs


Date: 29/4/2007
Hours Completed: 6 hours, 1100 to 1700 hrs

(This expedition was done as a recce for a sea expedition for VJC ODAC, hence only the two of us are involved)
The kayaking expedition this time round took place at CSSC. The purpose of this trip was basically to trial the physical exertion and time taken to complete this route, and whether it could be done similarly on a bigger scale of 26 for our CCA. The expedition began with our arrival at 11 00 at CSSC where we filled in the necessary forms for the rental of the equipmentt. By the time we had completed the necessary preparations and got our kayaks out to the beach, it was 1145.

We headed straight to PRSSC from CSSC. In the journey, we had to cross a channel around Changi Village area which bump boats carrying passengers to and fro Ubin frequents. Care was taken to ensure we stayed as a team and crossed the channel safely. The waves were rather choppy and progress at this point of time was not very fast. By the time we reached the shores near PRSSC, it was 12.45. We beached up for lunch and took a rest before continuing with the rest of the expedition.

We left PRSSC at 13.50 and proceeded towards Coney Island. At about 14.20, we beached up by the shore of Coney Island, near to the tip nearer to PRSSC. After a short breather and water break, we continued up North towards Pulau Ketam, a small island located at Southern part of Ubin. It was a long way before we finally reached Pulau Sekudu, nearer to the Southwest coast of Ubin, at 16.00. We beached up at Pulau Sekudu to rest as well as to take photographs of our expedition.

Finally, we left Pulau Sekudu at 16.15 and headed back to CSSC. We reached at 16.30, washed our kayaks and equipment, and returned them to the appropriate venue. We then proceeded to wash up, and left CSSC at around 17.15.

NYAA - Physical Recreation - Entry 10 - Kayaking Expedition X

Entry for Physical Recreation

Kayak Expedition X

Participants:
- Calvin
- Edmund
- Jia Wei
- Justin
- Seth
- Zhan Liang

Overview:
- Kayak from Pasir Ris Sea Sports Club (PRSSC) to Pulau Ubin
- Used single Dancer kayaks
- Kayaked to near the western side of Pulau Ubin seafront, passed round Pulau Ketam
- Return journey back to PRSSC
- Covered 10.5 km of distance in 6 hours from 1030 to 1630 hrs

Date: 15/4/2007
Hours completed: 6 hours from 1030 to 1630

This was our last kayak expedition and we once again went back to familiar territory, starting off the expedition from PRSSC. This time we decided to go on a somewhat almost similar route to that of our previous kayak expedition but challenged ourselves by adding an additional checkpoint destination and targeting to complete in a shorter time. We are to kayak from PRSSC to Coney Island, crossing a sea channel up to Pulau Ketam and then to Pulau Ubin jetty and finally the return journey back.

We met at PRSSC at 1000 hrs, and rented our usual equipments: 5 Dancer kayaks, 5 spray covers and 1 big locker. We carried out the usual preparation procedures: Changing into wet attire, water-proofing money and mobile phones and packing them together with water bottles into our kayaks, placing our bags and belongings into the locker, adjusting the footrest of our kayaks, taking our buoyancy vests spray covers and paddles, checking the tide-tables once again to ensure a smooth sailing expedition, and also deciding on our expedition leader, left and right flankers and last man for our expedition formation from 1000 to 1030 hrs. We did our usual stretching and warm-up exercises for about 15 minutes, before heading out to sea. We then paddled around the demarcated area, practising our kayaking techniques and skills such as tilting of the boat using the waist and legs, bow and stern rudders and high and low recoveries. We also revised capsize, t-rescue drills and Eskimo bow rescue drills to prepare ourselves for any capsize situations that may arise. After a short break of 5 minutes, we started on our route at about 1145 hrs.

We first paddled to Coney Island, passing by a number of kelongs (offshore fishing platforms) and also a little channel for sand barges involved in the reclamation works going on in there. We were lucky that the channel was not busy, with almost no sand barges moving in and out thus we could cross the channel with ease, although we did take precautions so stay close to each other and look out for oncoming sand barges or boats when crossing the channel. Upon reaching the eastern side of Coney Island shoreline, we then proceeded to cross the major sea channel across to Pulau Ketam. We were fortunate again that the sea channel was not really busy and there were very few ships or boats moving through the channel and thus could once again cross the sea channel with much ease, although we did once again still take the standard precautions of staying close to each other and looking out for oncoming ships and boats. We reached Pulau Ketam at about 1300 hrs and I am turning round the western side of Pulau Ketam shoreline, into the stretch of the sea between Pulau Ubin and Pulau Ketam, It once again provided us with a peaceful scenic route rich with nature, which we appreciated and enjoyed as we kayaked leisurely through. As we were approaching the end of the stretch of sea, we could catch a blur glimpse of Pulau Ubin jetty, which is our mid-way checkpoint. As we continued to kayak along the shores of Pulau Ubin to our mid-way checkpoint, Pulau Ubin jetty, there were many boats and kelongs around. We managed to reach Pulau Ubin jetty at about 1340 hrs, beaching up at a nearby narrow rocky shore. We ate our lunch at one of the open-air eateries there, and also at the same time had a rest, hydrating and refreshing ourselves, before continuing on the return journey back to PRSSC at about 1440 hrs.

We had to kayak to Pulau Ketam before crossing the sea channel from there back to reach PRSSC as there is the only nearby designated crossing route for kayakers kayaking across the sea channel. We kayaked back along the shores of Pulau Ubin to the western tip of Pulau Ketam, reaching Pulau Ketam at 1520 hrs and crossed the sea channel from there, reaching Pasir Ris beach shore at 1550 hrs. We stayed in the water and kayaked around the demarcated area, practising our kayaking skills and techniques, at our own pace, till 1615 hrs, before washing up and returning all the equipments at about 1630 hrs.
We showered, packed up and left PRSSC at about 1700 hrs.

Physical Recreation Section: Canoeing

Kayaking expedition at PRSSC.
Date: 15/4/2007
Time: 0915 at Pasir Ris MRT
People involved: Calvin, Edmund, Jia Wei, Seth, Zhan Liang. (Also calling along Justin)
Expedition: PRSSC to Coney Island to western side of Pulau Ubin seafront to Pulau Ketam and back of around 10.5km from 1000 to 1700 hrs.

Please bring along your membership and loyalty cards, a big water bottle (1.5L) and at least 20 dollars for rental fees and to buy some food. Note: Pack lunch or buy from Pasir Ris MRT before going to PRSSC.

NYAA - Physical Recreation - Entry 9 - Kayaking Expedition IX

Entry for Physical RecreationKayak Expedition IX

Participants:

-Edmund
-Jia Wei
-Seth

Overview:

- Kayak from Pasir Ris Sea Sports Club (PRSSC)
- Used single Dancer kayaks
- Kayaked round the back stretch of sea of Pulau Ketam
- Reached Pulau Ubin Jetty and beached up for lunch
- Returned to PRSSC
- Completed 10.4km of mileage in 7 hours, from 1000 to 1700 hrs


Date: 8/4/2007
Hours Completed: 7 hours, 1000 to 1700 hrs


The kayaking expedition this time round took place at PRSSC. The route we had charted this time round would take us to Pulau Ubin jetty and back to the sea sports club. The expedition began with our arrival at 10 00 at PRSSC where we filled in the necessary forms for the rental of the three Dancer kayaks we were going to rent. By the time we had completed the necessary preparations and got our kayaks out to the beach, it was 1045. As the route we were going to take was unfamiliar to us we had taken extra precautions into our planning to minimise any unforeseen circumstances. We practiced paddling along the coast for around 20 minutes as a warm up routine before beginning on our expedition. By 1105, we set off for Pulau Ketam.

The first stage of the expedition saw us paddling to and around the Kelongs (Malay word for the off shore platforms made predominantly out of wood for fishing purposes) that were found off Pulau Ketam. At around 1155, we continued with our plan to kayak around the back of Pulau Ketam and from there proceed to Pulau Ubin journey. The back portion of Pulau Ketam provided a scenic route rich with nature as that portion of sea was clasped between Pulau Ubin and Pulau Ketam, both islands providing rich green foliage for those who traveled along that stretch of water. We kayaked with much leisure through that portion of water and as we came to the end of that stretch of water we were able to catch a glimpse of the Pulau Ubin jetty.

By the time we had reached Pulau Ubin jetty it was 1315. We then beached up and had lunch at an open air eatery. Lunch came to an end at around 1415 and we rested for 15 minutes before setting off back to PRSSC. We began on our return journey at around 1430 just as dark and heavy rain clouds could be spotted approaching us. Fortunately they thinned and we had managed not to be caught out at sea when it was raining. The return journey took an approximate one and a half hours and we reached back PRSSC at around 1600.

After reaching back, we practiced a little of our skills and then went to wash the kayaks and equipment. After returning all the equipment along with the kayaks and washing up, we then left the PRSSC at around 1715. This then concluded our expedition for the day.

Physical Recreation Section: Canoeing

Kayaking expedition at PRSSC
Date: 8/4/2007
Time: 0915 at Pasir Ris MRT
People: Edmund, Seth, Jiawei confirmed. Cal and ZL can also come along. Justin is also welcomed.
Expedition: PRSSC western side of Pulau Ubin seafront of around 8.5 km (total) from 1000 to 1700 hrs

Please bring along your membership and loyalty cards, a big water bottle (1.5L) and at least 15 dollars for rental fees. Note: Pack lunch or buy from Pasir Ris MRT.

NYAA - Physical Recreation - Entry 8 - Kayaking Expedition VIII

Entry for Physical Recreation

Kayak Expedition VIII

Participants:
- Calvin
- Edmund
- Seth
- Zhan Liang

Overview:
- Kayak from Changi Beach (Changi Sea Sports Club) to Pulau Ubin
- Used single Dancer kayaks
- Went on sea exploration Pulau Ubin journey
- Passed Pulau Sekudu, Chek Jawa at the eastern tip of Pulau Ubin, Pulau Ubin jetty at the southern tip of Pulau Ubin
- Return journey back to Changi Sea Sports Club
- Completed 8.6 km of mileage in 6.5 hours from 1000 to 1630 hrs

Date: 25/3/2007
Hours completed: 6.5 hours, 1000 to 1630 hrs

We have taken bumboat rides from mainland Singapore to Pulau Ubin for camps and cycling trips several times but we have never kayaked from mainland Singapore to Pulau Ubin before. We thus decided to take on an entirely new and unfamiliar route this time by kayaking from Changi Beach (Changi Sea Sports Club), crossing the sea channel to Pulau Ubin. This expedition will thus provide us with an entirely whole new different kayaking experience.

We met at Changi Sea Sports Club at 1000 hrs, and rented 4 single Dancer kayaks, 4 spray-covers, and 2 lockers. We prepared ourselves for the expedition ahead by changing into our wet attire, placing our bags and belongings into the lockers, adjusting the footrests of our kayaks, packing our lunch and water bottles into our kayaks, taking our buoyancy vests, spray-covers and paddles from 1000 to 1030 hrs. We double-check our planned route with the map and the tide-tables to ensure that our expedition would be smooth sailing. We did some stretching and warm-up exercises for 15 min before launching out to sea. We paddled around the demarcated area, at the same time practising our kayaking techniques such as the bow and stern rudder, and the high and low recoveries, to once again familiarize ourselves with the waters at around Changi. As we are taking on an entirely new and unfamiliar route on this expedition, we also revised capsize and t-rescue drills to prepare ourselves for any capsize situations. After a short break of 10 minutes, we left for Pulau Ubin at about 1155 hrs. We first paddled to the red buoy which marks the sea channel for ships, including large container ships and fishing vessels moving across. It was one of the few times when we were in close proximity with such large ships and vessels. We made sure we were close to each other, and also looked out for all close incoming ships and vessels to have passed, before we started crossing the channel. As the channel is wide, we still consistently looked out for incoming ships and vessels even as we were crossing the channel.

We managed to reach the Pulau Sekudu at about 1215 hrs and continued to kayak up to the eastern tip of Pulau Ubin to visit Chek Jawa. As Chek Jawa was still closed and out of bounds to the public, and also the waters were quite shallow then, we did not kayak too near to the shores of Chek Jawa to prevent killing any of the marine wildlife in the shallow waters. We took a short water break, at the same time appreciating the quiet and peaceful nature and scenery of Chek Jawa and its diverse wildlife. We left Chek Jawa at about 1245 hrs, kayaking to the southern tip of Pulau Ubin, to Pulau Ubin jetty, passing by Pulau Sekudu. We reached Pulau Ubin jetty at about 1330 hrs and beached up at a narrow shore beside Pulau Ubin jetty. We ate our lunch there and also at the same time had a rest, hydrating ourselves, before continuing on our return journey of our expedition back to Changi at about 1430hrs. We had to kayak to Pulau Sekudu before crossing the channel and making our way back to Changi as there is the only nearby available designated crossing route for kayakers kayaking back to or out from Changi.

We reached Pulau Sekudu at about 1500 hrs. As the waters were really shallow, much of the shores of Pulau Sekudu has become visible as compared to the previous expedition when we visited Pulau Sekudu. We thus decided to beach up at Pulau Sekudu, and explore the small island. There is nothing on the island except for rocks, sand and litter left behind by fishermen whom have came to the island to fish. After the short land exploration of the island and a short rest, we continued on the last part of our expedition from Pulau Sekudu back to Changi at about 1520 hrs. Once again, we kayaked to the green buoy which mark the sea channel for ships, made sure we were close to each other, looked out for incoming ships to have passed before crossing the channel. We reached Changi at about 1540 hrs and decided to paddle around the demarcated area, practising our kayaking techniques once again at our own pace till 1600 hrs, before washing up all the equipment and returning them at about 1630 hrs. We bathed, packed up and left Changi Sea Sports Club at about 1645 hrs.

Physical Recreation Update

As of 1st April

Canoeing

Name__________Hours______Start Date____End Date____Remarks
Chan zhan liang______41_________28/01/07______15/04/07
Calvin han__________41____________"____________"
Edmund cai_________32.5__________"____________"
Zhang jiawei________39.5___________"____________"
Seth koh___________33________05/02/07_________"

Keep-Fit

Name___________Hours______Start Date____End Date____Remarks
Thomas Leong_______46________05/01/07______31/03/07____PR Completed
Joseph Sng_________7.5________23/03/07______08/06/07
Chua Boon Kiat_______"___________"_____________"

Entry For Physical Recreation--Keeping Fit For March

Keeping Fit for March

Participants: Thomas

Dates: 02/03, 06/03, 09/03, 13/03, 16/03, 20/03, 23/03, 27/03
No. of hours completed: 16 hrs (Total: 46hrs)

Overview:
- Introduction of machines
- Doing a final test on my fitness
- Completing my schedule for 3 months

The “Benchpress”, “ Cycling Machine”, and LegCurls” were some of the machines that are used to train the muscles of the lower limbs. Others would be used to train either our stamina or the arm muscles. An example would be the “Cable Crossover”. One would have to first place the master leg in front to maintain his balance. Next, by keeping his elbows locked to the side, he would pull a handle which is connected to adjustable weights downwards. It would be done in 4 sets of 12,13,14 and back to 12 times. This is one of the ways of utilizing the “Cable Crossover”. The other way would be to first take several steps backwards, with the handle being pulled along. Next, lower the body to half-squat position. Next, keeping the elbows locked and straight, pull the handle towards yourself.It would also be done in 4 sets of 12,13,14 and back to 12 times. Dumbbells of around 6kg(3kg on each side) would be used to train both biceps and triceps. Lastly, the “Rowing Machine” would be another machine that trains the arm muscles. One would pull a handle towards himself and due to the mobility of the seat, would be able to move back and forth, thus resembling that of a rowing action. After 3 months of keeping fit, I decided to do a final test on my level of fitness. Throughout these 3 months, my pull-ups had increased from 8 to 12, sit-ups had increased from 42 to 50 in 30 secs, standing broadjump improved from 225 to 237cm and finally my 2.4km run improved from 11.00mins to 10.35mins. Thus , from this results, I have become even more determined in maintaining my fitness level. I will strive to keep up with this current schedule and believe that I will be able to attain even greater levels of fitness in future.

NYAA - Physical Recreation - Entry 7 - Kayaking Expedition VII

Entry for Physical RecreationKayak Expedition VII

Participants:
-Edmund
-Jia Wei
-Seth
-Zhan Liang
-Calvin HanOverview:- Kayak from PRSSC- Used single Bandit kayaks- Kayaked to Changi
- Passed the busy sea channel that caters to ships traveling to and fro
the - Return journey back to PRSSC- Completed 10.6km of mileage in 7 hours, from 1000 to 1700 hrs


Date: 18/3/2007
Hours Completed: 7 hours, 1000 to 1700 hrs

Today, we went back to Pasir Ris Sea Sports Club (PRSSC) which we had frequented over the past few weeks. However, this time round we were to chart a different journey, one away from Coney Island and in the direction of the Changi Sea Sports Club (CSSC). This journey would prove to be longer and of a harder challenge to us than the usual trip down to Coney Island. The total mileage covered would be 10.6km as opposed to the 8.5km we had been accustomed to.

Upon reaching the PRSSC, we registered ourselves and soon got the necessary equipment needed for the expedition to CSSC. As this expedition was longer and involved crossing a busier portion of the sea channel, PRSSC had required one in our group to bring along a mobile phone as a means of emergency contact. By the time we had made the necessary arrangements-checking of tide table and ensuring every one had brought along water bottles for hydration throughout the expedition- and gotten our kayaks, it was 1035. We started familiarizing ourselves with the kayak, a routine which lasted 15minutes as we had used this kayak the week before and did not need much time.

By 1050, we had begun kayaking toward CSSC, careful to watch for any ships or boats in the sea channels. We used the buoys as markers to keep our sense of direction while crossing the channel. During this time we encountered 2 large container ships on our paths and had to proceed with extraordinary caution. In addition to these huge ships were the smaller yet faster boats that we had to watch out for, making careful judgements of whether to move or halt.

Stopping then paddling with all our might were common repetitions throughout when crossing the channel. While crossing the channel, we saw a few coastal structures that marked our expedition, the first being a shipyard of kind with “JACK BATES” written on its façade. We had passed this shipyard at 11.40 p.m. Kayaking further down to where sailing boats were anchored, we spotted the “Changi Beach Club” along the coast which we were paddling along. We kayaked past the area with anchored sailboats and chalets. As we approached the CSSC, we passed one final landmark which was the mouth of a small lagoon from which bumpboats making their way to Pulau Ubin would exit. This portion was crossed with much care before we reached the strip of beach where we were to disembark for lunch.

By the time we had beached up, it was 1240p.m. We went for an hour’s lunch break at the Changi hawker centre. By 1340, we had finished lunch and had done some light skills revision to past time while letting lunch digests before starting the intensive kayak journey back to PRSSC. We had managed to practise the 2 star kayaking skills learnt last year. This session lasted around 1410.

The journey back started at around 1420 after we packed up all the things we had brought with us. The journey back was basically very much the same as the journey to Changi. The time we took to return was slightly longer as we were kayaking against the tide. We reached PRSSC at 1615. We then decided to practise our kayaking skills and capsize drills during that time in the demarcated area till around 1640. This was to ensure we would not lose touch of the vital skills and drills. We packed up and left PRSSC at around 1730, hence concluding our kayaking session.

Physical Recreation Section : Canoeing

Kayaking Expedition @ PRSSC

Date: 18/3/07
Time: 0915 @ Pasir Ris MRT
Venue: PRSSC
People: JW, Ed,Seth. Others like ZL and Cal can come too, Justin is also welcome.
Expedition: PRSSC to CSSC Seafront of around 10.6 km (total) from 1000-1700

Pls bring along your membership and loyalty cards, a big water bottle (1.5L), and $20 for rental fees. Note: Do not bring your own lunch, bring money instead for lunch at Changi.

NYAA - Physical Recreation - Entry 6 - Kayaking Expedition VI

Entry for Physical Recreation
Kayak Expedition VI

Participants:
-Edmund
-Jia Wei
-Seth

Overview:
- Kayak from PRSSC
- Used single Bandit kayaks
- Went on round-Coney Island journey
- Passed the northern, western and southern tip of Coney Island
- Return journey back to PRSSC
- Completed 8.5km of mileage in 7 hours, from 1000 to 1700 hrs

Date: 11/3/2007
Hours Completed: 7 hours, from 1000 to 1700 hrs

We went back to the familiar Pasir Ris Sea Sports Club for our kayaking expedition once again. This time, after checking the tide-tables to plan a suitable route for our expedition, we decided to go on the same to and round-Coney Island journey and back but challenge ourselves to complete the journey in a shorter time and as compared to the last round-Coney Island expedition we went on. Also, two of us, Edmund and Seth have not gone on any round-Coney Island expedition before from PRSSC, thus this expedition will be something different and unfamiliar especially for us, enabling us to gain new experience.

After meeting at Pasir Ris MRT Station at 0930, we walked a short distance to a nearby bus stop and took a bus from there to PRSSC. We planned to rent 3 single Dancer kayaks but were told that there were no more Dancer kayaks available. There were then only Turbo and Bandit (almost the same as Turbo but bigger) kayaks available, which were harder to control (turns easily, difficult to travel straight) due to a rounder hull as compared to Dancer kayaks, and we were also not used to using them as we have always been using Dancer kayaks for all our kayaking courses and expeditions. We discussed for a moment and decided to go with renting Bandit kayaks, as a challenge for ourselves and also familiarize ourselves to the different kayaks. We prepared ourselves for the expedition ahead by packing the lunch that we bought, taking our buoyancy vests, spray-covers, paddles and adjusting our footrests from 1000 to 1030. As soon as we were ready, we got into our kayaks and launched out, paddling around the demarcated area to warm ourselves up and also familiarize ourselves with our Bandit kayaks which were new to us till about 1115. We left for Coney Island after a short break of 15mins. We first paddled to a nearby floating fishing farm and next to the yellow buoy which marks the passage for sand barges moving in and out of the channel, reaching there at about 1150. As the reclamation works going on there has intensified much as compared to that we came across during the last round-Coney Island expedition we went on, the channel was busy. We made sure we were close to each other before we crossed the channel as part of our safety precautions. As soon as the sand barges passed, we crossed the channel, paddling at our fullest speed to cross the channel as fast as possible so as not to encounter any other sand barges moving through the channel.

We managed to reach the southern tip of Coney Island at about 1225 and beached up there. We ate our lunch that we packed into the kayak and also took advantage of this time to rest and enjoy the peaceful and quiet nature environment of Coney Island. After lunch, we decided to once again go on foot, walking along the beach shoreline, retracing the land route which we took during the last round-Coney Island expedition. As it was low tide, we could see bodies of dead jelly-fishes lying around on the beach. Eager to take a look at living jelly-fishes swimming in the sea, we quickly made our way back to where our kayaks were and launched out at about 1345 after a short break. We stayed close to the shore and were able to spot some jelly-fishes swimming around. We took caution when paddling around these waters with jelly-fishes swimming around, keeping our hands and arms above water level, so as to avoid being stung by them.

Due to time constraints, being afraid we will not be able to reach back PRSSC in time, we continued on our journey back. By 1415, we reached the northern tip of Coney Island. The waves there were really choppy and rough and we experienced some difficulty in maneuvering our way through. Fortunately, the waves were much calmer as we approached the southern tip of Coney Island and we were able to paddle through much faster. We reached the eastern tip of Coney Island at about 1515. There were major reclamation works going on there. We had to paddle our way narrowly in between two sand barges. As we paddled on, about to reach the yellow buoy, we encountered three sand barges moving out, one after the other. We had to wait for quite a long time for them to clear before we paddled on again at full speed to avoid encountering any other sand barges. We managed to reach back PRSSC at 1600 and decided to paddle around in the demarcated area, practicing our kayaking techniques which we have learnt during the kayaking courses at our own pace till 1630, before washing up all the equipment and returning them. At about 1715, we packed up and left PRSSC.

Physical Recreation Section: Canoeing

Kayaking Expedition @ PRSSC

Date: 10/3/07
Time: 0915 @ Pasir Ris MRT
Venue: PRSSC
People: Seth, Edmund, Jiawei and others if possible
Expedition:Round Coney trip of 8.5 km, from 1000-1700

Pls bring along your membership card, water bottle, PONCHO, 3 plastic bags and at least $20 for rental fees(Lunch can be bought at Pasir Ris MRT)

NYAA Entry - Physical Recreation - Entry 5 - Kayaking Expedition 5

ENTRY FOR PHYSICAL RECREATION
Kayak Expedition V

Participants
Jiawei, Edmund, Seth

Overview
- Kayak at CSSC
- Used a Dancer kayak (single)
- Paddled around Changi Seafront area
- Completed around 7 km of distance in 6 hours, from 1000-1600

Kayaking @ Changi

Date: 4/3/07
Hours Completed: 6 Hours (1000-1600)

For this time's kayaking expedition, we wanted to challenge oursleves by going to Changi SSC to paddle. In terms of difficulty, the waves here were much stronger and rough compared to other areas like Kallang due to its' relatively unsheltered position facing the ocean.
We decided to meet there directly at 0945 and brought our own lunches beforehand for the day's expedition. However, there was a shortage of dancers by the time we tried to rent them at around 1000 due to the many 2-star proficiencie courses held there today which required the use of dancers. Instead, we were told to wait till around 1100 for our boats to be available for rent.
Thus, we decided to utilise our time fully by first doing a formal briefing on our expedition today to prepare ourselves. As only 2 of us had been in the waters @ Changi, we shared our expieriences with one another and things to look out for at the club's briefing area till around 1045. Then, we did some warm-up exercises like stretching from 1045 to 1115 when our boats were finally ready for us.
By then, we got into the water by 1130 and started to paddle around in the Demarcated area to get the hang of the strong waves and currents there. We left the area at 1200 when it got too crowded with other kayakers and paddled across the channel towards Pulau Sekudu, passing the main sea channel for larger ships. It was an exciting expirience to be able to watch cargo ships pass by from such close proxymity, something that cannot be seen at other SSCs.
We reached P.Sekudu at around 1245 and paddled around an outcrop of rocks near the island, not wanting to go too near to shore after having been warned about the dangerous rocky coastline there. From there, we decided to paddle back towards CSSC by crossing the channel once again and making the 2km trip back there for lunch. We managed to reach the beach by 1345 and took our lunch break subsequently till around 1445.
Having recovered our energy, we got into our kayaks once more and paddled towards the Yacht Club this time. We had to cross a smaller channel meant for bum boats heading out to sea and continued making our way there. Unfortunately for us, storm clouds had gathered directly overhead when we had barely reached our destination and we decided to head back immediately for our own safety as we could see a heavy shower in the distance. We beached up at 1530 and waited for the rain to stop. As by 1550 the rain clouds still had not moved on, we decided to end our expedition there and then for today and went back to CSSC to wash up.

NYAA Entry - Physical Recreation - Overview For February - Keep Fit

Participants: Thomas

Venue: VJC Gym

Dates: 2/02,6/02,9/02,13/02,20/02,23/02,27/02
No. of hours: 14 hours

Overview:
-Training up of standing broadjump and sit-ups
- Introduction to several machines in the gym

Carrying off from last month, I continued with my schedule of training my standing broadjump and sit-ups. In order to improve, I had to strengthen my calf and thigh muscles so as to enable myself to jump at a much further distance. Thus, I visited the gym on Fridays to utilize some of the machines in order to strengthen my lower limbs. Some of the machines include "Leg Curl", "Benchpress" and "Cycling Machine"
The "Cycling Machine" is almost similar to that of a bicycle, except that one would be cycling at a stationary position. One would be able to calculate the mileage covered and even measure one's pulse rate, thus being able to rate his/her performance on the machine. The "Leg Curl" is a machine that would train one's thigh muscles.He would have to place both knees under two round paddings which are connected to adjustable weights and lift them up using his thigh muscles. Finally, the "Benchpress" is a machine where one would have to lift weights on their shoulders. With all the pressure pressed on the shoulders, onw would have to lift his feet up, thus training up the calf muscles. I trained for my sit-ups through crunches and "Leg lifters". In "Leglifters", one would have to lift his leg in the air about 45 degrees to the ground and utilize his muscles around the abdomen area to keep his legs above the ground. Initially, my standing broadjump stands at 225cm while my sit-ups stand at 42 a min. At the end of the month, I had shown much improvement as my standing broadjump increased to 235cm while my sit-ups improved to 48 in 30secs.

NYAA Entry - Physical Recreation - Entry 4 - Kayaking Expedition 4

ENTRY FOR PHYSICAL RECREATION
Kayak Expedition IV

Participants
Calvin, Zhan Liang, Jiawei

Overview
- Kayak from PRSSC
- Used a Dancer kayak (single)
- Went on a round-Coney Island trip
- Passed Western Tip of Coney Island
- Return journey back to PRSSC
- Completed 8.5 km of mileage in 7 hours, from 1000-1700

Kayaking @ Pasir Ris

Date: 25/2/07
Hours Completed: 7 Hours (1000-1700)

We went to Pasir Ris this time for our kayaking expedition as we had previously trained there for our two-star course and were famillar with the area there. This time, we wanted to try something different by going around Coney Island instead of just reaching its' eastern tip and going back.
After meeting at Pasir Ris MRT station at 0900, we proceeded to take a bus there and rented 4 single kayaks at PRSSC. We got ready for the day ahead by packing our lunches and adjusting our boats from 0930 to 1000. As soon as we were ready, we went into the water and warmed ourselves up by paddling about in the demarcated area till 1045 to gain water confidence at the same time. We left for Coney Island at 1100 after a short break and paddled towards its's eastern tip. At around 1145, we reached a channel meant for sand barges marked by a yellow buoy and took a break there, which was the halfway point too. We decided to carry on and managed to reach Coney Island at around 1230 where we beached up on its' northern shoreline.
We proceeded to have our lunch on the island and rested at the same time while enjoying the island's isolated environment. Having some time on our hands, we decided to scout ahead on foot by walking on the beach. We managed to establish the proper route for us to take after reaching the western tip of the island. We then made our way back and started paddling at around 1400.

On our return leg of the journey, we realised that the waters off Coney were filled with jellyfish swimming around our boats. As it was low tide then, it was all the more amazing to see how many there were in different sizes in the water. We stopped to admire them for awhile but had to continue due to time constraints. By 1430, we had reached the western end of Coney and we paddled back towards PRSSC from the other side of the island which we have never seen before. When we finally reached the eastern tip of Coney at 1515, the sky turned dark with rain clouds looming above us. We had no choice but to hasten and continue on our return trip before we got caught in the rain.

Luckily for us, we had crossed the sea channel and was well on our way to PRSSC by the time the dark clouds caught up with us. Although we got caught in a light shower, it made the expedition all the more challenging as we tried to stay close to shore to seek shelter. Our journey ended when we beached up on Pasir Ris beach at 1615, where we decided to continue paddling at our own pace before washing up for the day at 1645.

Physical Recreation Section: Canoeing

Kayaking Expedtion @ PRSSC

Date: 25/2/07
Time: 0915 @ Pasir Ris MRT
Venue: PRSSC
People: Calvin, Zhan Liang, Jiawei & Justin (Guest)
Expedition:
Round Coney trip of 8.5 km, from 1000-1600
Pls bring along your membership card, water bottle, PONCHO, at least $20 for rental fees
(Lunch can be bought at Pasir Ris MRT)

NYAA Entry - Physical Recreation - Entry 3 - Kayaking Expedition III

ENTRY FOR PHYSICAL RECREATION
Kayak Expedition III

Participants
Calvin, Zhan Liang

Overview
- Kayak from National Sailing Centre
- Used Double Open Sea Kayak
- Passed by Bedok Jetty
- Passed by VJC
- Reached Big Splash
- Return Journey back NSC
- Completed more than 18 km of mileage in 8 hours, from 0900-1700

Kayaking @ East Coast

Date: 11/2/2007
Hours Completed: 8 Hours (0900-1700)

Today was the second day of VJC's Outdoor Adveture Club's (ODAC) Leadership Training Camp. We were startin on a kayaking expedition from the National Sailing Centre (NSC) to the Big Splash further down East Coast Park towards the Central Business District, where I kayaked the previous time at Kallang. This time round, we used double open sea kayak, which is imposible to capsize at all.

We reached NSC by 0845 from Changi Jetty. By 0945, we were all ready with our sea packs and gears to set off for the expedition. Between that, we had some games to warm everyone up for the journey. First, we started off with a 'Dog and Bone', where specific people have to try to snatch an item in the middle of the circle from one another. Next, we had 'Catching', also within a similar circle, and the runner can be switched as he or she stands in fron tof another person in the circle.

Each group begin to set off by 1000. My group, Cyclone, was one of the last to do so, as the rest rafted up near the shore. 15 minutes later, everyone was briefed about the journey ahead and ready to kayak off. The open sea kayak was much heavier and difficult to kayak in as a larger amount of strength is required to propel the kayak forward. The sun was also being hard on our skin, especially at the thigh area as it shone brightly. By 1045 we had reached Bedok Jetty, one of our many check points to rest.

We headed for our next checkpoint 5 minutes later, that is Victoria Junior College. The drift back towards the NSC was getting stronger as addition strength is needed. Everyone was begining to feel the strain now. By the time we reached VJC, quite a number of people were found lagging behind at a distance.

After the well needed rest, we headed off to our destination, that is the Big Splash. The sun starts to get hotter as it nears noon time. Luckily, most of us wore long sleeve white shirt. We successfully reached Big Splash by 1230. The lunch for today was packed chicken rice. There was a period of rain when we were there though it did not last long.

We left by 1345 to begin a longer journey back NSC. At VJC, all second kayakers did a rescue simulation as we jumped off our kayak before trying to re-enter it. It was quite fun. The current got stronger as time reaches 1600. Just before reaching NSC, the instructors held a mini race back to the shore. But it was quite a distance away and many did not manage to sprint back. By 1630, everyone had already beached up and ready to clean up.

NYAA Entry - Physical Recreation - Entry 2 - Kayaking Expedition II

ENTRY FOR PHYSICAL RECREATION
Kayak Expedition II

Participants
Calvin, Jiawei, Seth, Zhan Liang

Overview
- Journey from Kallang Sea Sports Club (KLSSC)
- Canoed along Kallang Basin towards Gay Beach
- Detoured to Singapore River and Merlion
- Back to KLSSC to disembark for lunch break
- Canoeing around Kallang Basin towards Singapore Dragonboat Association, National Stadium, National Indoor Stadium
- Completed more than 15 km of mileage in 6.5 hours, from 1000-1630

Kayaking @ Kallang

Date: 4/2/2007 Hours Completed: 6.5 Hours (1000-1630)

We decided to try out Kallang this time, as we have this is the only area available and that we have not tried to canoe in (East Coast does not provide). Our group of 4 met at 0900 before proceeding to KLSSC from Lavender MRT station. Preparations were a ease now that we had enough practice last week. We got into our appropriate attire and collected the relevant equipment before launching our kayaks into the sea by 1000. Thats when we got a feel of the water at Kallang, which was fortunately much less choppy as compared to Changi, giving us greater ease of covering great distances without needing to tire ourselves out.

We then set off to Gay Beach, which is down Kallang Basin towards the river mouth. However, upon reaching, we saw many big ships and what seemed to be a major construction site. Not wanting to risk proceeding on as we were still considered amateur kayakers, we decided to make a detour and went towards Singapore River instead.

By the time we reached the Merlion, it was already 12pm. It was the first time many of us got up close with the Merlion, and even more we were in the water. We took a risk and kayaked under the pouring water from the Merlion's mouth -- something that many would not believe that we actually did. It was crucial to watch out for one another as the Singapore River was flooded with tourist bump boats and duck tour boats, which were much bigger in size and intimidating in the speed they were travelling at. We also made a trip to the Esplanade and saw the magnificent architecture at an unique angle.

By then all the kayaking had got us hungry, so we decided to return to KLSSC for a lunch break. Even though the journey back was round 5km, the favourable wave conditions gave us an additional push and we reached back in an instant. I could feel that I was able to better at a greater ease than before, probably due to the fact that all this kayaking has been strengthening my arm muscles. By the time we reached KLSSC, it was around 1.15pm. That was when we disembarked, washed up, and went for lunch

We return shortly to continue with our physical recreation. This time, we kayaked towards the other direction to reach the Singapore Dragonboat Association, where we passed by many teams training in their dragonboats. We hugged the shore of Kallang Basin and reached the National Stadium as well as the National Indoor Stadium, before returning to shore at about 4.30pm.

We watched the kayaks and returned the equipment before washing up and leaving KLSSC for home