If there is a Singapore version of Goblin! It will look like this. #singaporegoblin #singaporean #singapore #10000dollarsnote (at Singapore)

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@baowerful
If there is a Singapore version of Goblin! It will look like this. #singaporegoblin #singaporean #singapore #10000dollarsnote (at Singapore)

Anya is live and ready to show you everything. Watch her strip, dance, and perform exclusive shows just for you. Interact in real-time and make your fantasies come true.
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Awesome video shot and edit by @yitongtsui
CNY 初三training:) #heisfound
CNY 初二training:) #whereiswks
CNY 初一training:)

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This is not just an ordinary air bike it is an assault air bike which can literally make you feel so assaulted after completing 100cal. #ihavebeenassaulted #legnua #100cal
Nespresso for her birthday gift:) #noneedgostarbuckliao #baristabao
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Boh Liao doing this mouse video. #mouse #movemove
2.4km Run
“OH GOSH JIA LAT SIA HOW TO CLEAR MY IPPT”, this is one of a few common phrase that you always hear from your NS buddy or reservist buddy. 2.4 km carry the most points in all the three test station. I am also a NSmen, needless to say I also need to find time to train my 2.4 km run too. I will show you my 2 weeks running programme for my 2.4 km run. Don’t worry I am not a competitive runner, this program is based on my running program that I created and I often take 2 months to condition myself before take my IPPT. I do not have any physical or personal trainer certification but I hope my last 4 years IPPT results able to convince you that average man like me able to achieve IPPT pass or even get a gold for IPPT.
Before I give you the training program:
Set yourself two running day per weeks.
Set yourself two months to train before the IPPT test day.
Set your 2.4km timing and what result you planning to get.
Training Programme:
Condition phase ( 1st to 3rd weeks)
45 minutes jog This 45 minutes jog is for you to find your optimum breathing technique. Each week slowly increase your pace of your run so that you are able to climatise your body for a mid-distance run.
Endurance phase ( 4th to 5th weeks)
2.4 km, 1.2 km, 600 m, 300 m run This endurance phase is to prepare your muscle fatigue endurance and make sure you a ready for the next training phase. How this training work:
Set your 2.4 km, 1.2 km, 600 m and 300 m running timing to hit. The timing will have to be shorten every week until the end of endurance phase. For e.g the timing I set for all 4 runs- 2.4 km (10 min), 1.2 km (7 min), 600 m (4 min), 300 m (1 min 10 sec)
The rest time will be 1:1. For e.g if you set your target at 10 min for 2.4km your rest time is 10 minutes after the 2.4 km run.
After the rest carry on the next run until you complete all the 4 distance run. You have to complete all the four distance and try to hit your target and rest within 1:1 ratio.
Speed Phase (6th to 7th weeks)
400m x 6 round This may sound like a common 2.4 km training program in your NSF life but here is the catch:
Each round have to be 1 min 30 sec or below.
Rest time for each round is 30 sec.
Trial Phase (8th weeks)
2.4km trial run This trial run I recommend you to run at stadium rather than park connector. It is because when you take a 2.4 km run in the army fitness center you have to complete 6 rounds of 400m. Furthermore trial run have to be as similar condition as the actual real test run. This trial run is to prepare yourself for the actual run so that you will know when to pace yourself and when to sprint.
Some personal tips for 2.4km run
Everyone think that 2.4 km is tough, Yes 2.4 km is really tough for those NSmen who do not workout regularly and I think is tough too. That why we have to always prepare for a war and do not just go and fight the war blindly.
Set yourself 2 months to train your 2.4 km run. Please do not skip or forget to take your IPPT as you know government are taking this very seriously.
Before the 2.4 km run do not drink a lot of water as it may cause you stitch during your run. Please drink moderately will do.
Please sleep and rest well the day before the actual test.
Do not take any spicy food 3 days before the actual test.
Before the 2.4 km, please visualize and plan how are you going to run for each round.
Last 400 m is always the most painful round, please set your mental right for the last round and try to speed up for the last 400 m.
Check your timing for every round.
Do not cheat!!!
Focus in your training and do not give up.

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MUST DO IT
Must do it for every training which I have mentioned in the previous post. I will elaborate more on using must instead of try. Previous post I mentioned about drowning as a example. However why every training is must do it set rather than hey let try this let try that. Try is a very deceiving words because you are half assure of yourself that why you used “try” instead of must or we can. When you go out to those famous hawker stall and they post their signature say DIE DIE MUST TRY, you will eventually go and try it because you are curious what it taste like. Which also means you are not confident whether this food is nice or just taste ok ok. However when you see the stall just place their signage without any post saying they are damn famous or damn nice you will most probably queue up for the food. It is because you are confident that the cooker or chef will deliver a wonderful and delicious dish for you. The food taste so good that you don’t even need to have any marketing strategy. When you want to train for running, gym etc you must know where is your stand first. Imagine I am training 200m it is impossible for me to run 30sec for 5sets. I will increase the target time first ,which is more realistic to hit first. Slowly reduce the timing and make sure I keep hitting timing consistently. Each time you train, you need to know how you are able to hit this target and how are you going to improve. If you are unable to hit the your timing for last 2 sets it is okay for the first few trainings. If you slowly give yourself excuse after few trainings is okay not to hit your timing, you are cheating yourself. If you were chased by a tiger, you will run so fast that you will never tell yourself it is okay let the tiger eat me. You must do it even you know that you are in pain because other opponents who are training training the same thing will be feeling the same pain. You must do like the whole entire supports and family depend on you. You must do it because you don’t want to be the weakest. You must do it because you do not want to let other’s to call you weak. Give yourself a reason why YOU MUST DO!!!