賽德克巴萊

一段台灣原居民的歷史，很久以前已對此段歷史有興趣，翻閱過很多台灣被日本佔領時的歷史紀錄；想不到導演魏德聖以驚人的毅力，出錢出力把他拍完，將分成 兩集在台灣上畫。
這樣的電影很難會在香港上正場，唯有寄望 dvd 吧 ...

九龍灣場 30 August 2011

九龍灣場 30 August 2011

氣溫 31C, 相對濕度 80% 風 2 km/hr
AdiZero Adios
(傍晚 8 時有 31 度高溫 !!)

是晚的餐單
8K 60-70%, rest 5min,
5 x 200M(3'00)

今晚 Eddie SirLi Arry 都來
熱身 1 圈
再半小時分解

跟著是 8K (60%)
(target 2:25-2:30/lap)
with SirLi + Arry
但天氣好熱
Arry 跟了我們 2 圈後甩左
SirLi 在第 12 圈後加速甩我
一直到第 18 圈才趕上她
19 圈爬頭
so 看到均速的重要 !
跑完 19 圈以為跑完
原來還差一圈
so 第 20 圈是在發力後再起動才跑完

2:33/2:28/2:32/2:29/2:26
2:28/2:26/2:25/2:29/2:28
1:10 (water)
2:26/2:30/2:31/2:29/2:29
2:30/2:26/2:27/2:17/2:18
8K = 50:27

休 5 分鐘
5 x 200M 盡跑
0:50:24/2:27
0:46:10/2:35
0:46:15/2:52
0:42:77/2:42
0:41:23 End

完後 Stephen 教練教拉筋
拉到腳震震

Steve Jobs' 2005 Stanford Commencement Address

"你的時間是有限的，所以不要把它浪費在走別人的人生道路上面。不要受教條羈絆，那是在用別人的思考成果活著。不要讓他人意見的噪音淹沒你內心深處的聲音。最重要的是，要有勇氣聽從內心和直覺的召喚。它們或多或少已經知道你真正想成為一個什麼樣的人。其他一切都是次要的。"

This is a prepared text of the Commencement address delivered by Steve Jobs, CEO of Apple Computer and of Pixar Animation Studios, on June 12, 2005.

I am honored to be with you today at your commencement from one of the finest universities in the world. I never graduated from college. Truth be told, this is the closest I've ever gotten to a college graduation. Today I want to tell you three stories from my life. That's it. No big deal. Just three stories.

The first story is about connecting the dots.

I dropped out of Reed College after the first 6 months, but then stayed around as a drop-in for another 18 months or so before I really quit. So why did I drop out?

It started before I was born. My biological mother was a young, unwed college graduate student, and she decided to put me up for adoption. She felt very strongly that I should be adopted by college graduates, so everything was all set for me to be adopted at birth by a lawyer and his wife. Except that when I popped out they decided at the last minute that they really wanted a girl. So my parents, who were on a waiting list, got a call in the middle of the night asking: "We have an unexpected baby boy; do you want him?" They said: "Of course." My biological mother later found out that my mother had never graduated from college and that my father had never graduated from high school. She refused to sign the final adoption papers. She only relented a few months later when my parents promised that I would someday go to college.

And 17 years later I did go to college. But I naively chose a college that was almost as expensive as Stanford, and all of my working-class parents' savings were being spent on my college tuition. After six months, I couldn't see the value in it. I had no idea what I wanted to do with my life and no idea how college was going to help me figure it out. And here I was spending all of the money my parents had saved their entire life. So I decided to drop out and trust that it would all work out OK. It was pretty scary at the time, but looking back it was one of the best decisions I ever made. The minute I dropped out I could stop taking the required classes that didn't interest me, and begin dropping in on the ones that looked interesting.

It wasn't all romantic. I didn't have a dorm room, so I slept on the floor in friends' rooms, I returned coke bottles for the 5¢ deposits to buy food with, and I would walk the 7 miles across town every Sunday night to get one good meal a week at the Hare Krishna temple. I loved it. And much of what I stumbled into by following my curiosity and intuition turned out to be priceless later on. Let me give you one example:

Reed College at that time offered perhaps the best calligraphy instruction in the country. Throughout the campus every poster, every label on every drawer, was beautifully hand calligraphed. Because I had dropped out and didn't have to take the normal classes, I decided to take a calligraphy class to learn how to do this. I learned about serif and san serif typefaces, about varying the amount of space between different letter combinations, about what makes great typography great. It was beautiful, historical, artistically subtle in a way that science can't capture, and I found it fascinating.

None of this had even a hope of any practical application in my life. But ten years later, when we were designing the first Macintosh computer, it all came back to me. And we designed it all into the Mac. It was the first computer with beautiful typography. If I had never dropped in on that single course in college, the Mac would have never had multiple typefaces or proportionally spaced fonts. And since Windows just copied the Mac, it's likely that no personal computer would have them. If I had never dropped out, I would have never dropped in on this calligraphy class, and personal computers might not have the wonderful typography that they do. Of course it was impossible to connect the dots looking forward when I was in college. But it was very, very clear looking backwards ten years later.

Again, you can't connect the dots looking forward; you can only connect them looking backwards. So you have to trust that the dots will somehow connect in your future. You have to trust in something — your gut, destiny, life, karma, whatever. This approach has never let me down, and it has made all the difference in my life.

My second story is about love and loss.

I was lucky — I found what I loved to do early in life. Woz and I started Apple in my parents garage when I was 20. We worked hard, and in 10 years Apple had grown from just the two of us in a garage into a $2 billion company with over 4000 employees. We had just released our finest creation — the Macintosh — a year earlier, and I had just turned 30. And then I got fired. How can you get fired from a company you started? Well, as Apple grew we hired someone who I thought was very talented to run the company with me, and for the first year or so things went well. But then our visions of the future began to diverge and eventually we had a falling out. When we did, our Board of Directors sided with him. So at 30 I was out. And very publicly out. What had been the focus of my entire adult life was gone, and it was devastating.

I really didn't know what to do for a few months. I felt that I had let the previous generation of entrepreneurs down - that I had dropped the baton as it was being passed to me. I met with David Packard and Bob Noyce and tried to apologize for screwing up so badly. I was a very public failure, and I even thought about running away from the valley. But something slowly began to dawn on me — I still loved what I did. The turn of events at Apple had not changed that one bit. I had been rejected, but I was still in love. And so I decided to start over.

I didn't see it then, but it turned out that getting fired from Apple was the best thing that could have ever happened to me. The heaviness of being successful was replaced by the lightness of being a beginner again, less sure about everything. It freed me to enter one of the most creative periods of my life.

During the next five years, I started a company named NeXT, another company named Pixar, and fell in love with an amazing woman who would become my wife. Pixar went on to create the worlds first computer animated feature film, Toy Story, and is now the most successful animation studio in the world. In a remarkable turn of events, Apple bought NeXT, I returned to Apple, and the technology we developed at NeXT is at the heart of Apple's current renaissance. And Laurene and I have a wonderful family together.

I'm pretty sure none of this would have happened if I hadn't been fired from Apple. It was awful tasting medicine, but I guess the patient needed it. Sometimes life hits you in the head with a brick. Don't lose faith. I'm convinced that the only thing that kept me going was that I loved what I did. You've got to find what you love. And that is as true for your work as it is for your lovers. Your work is going to fill a large part of your life, and the only way to be truly satisfied is to do what you believe is great work. And the only way to do great work is to love what you do. If you haven't found it yet, keep looking. Don't settle. As with all matters of the heart, you'll know when you find it. And, like any great relationship, it just gets better and better as the years roll on. So keep looking until you find it. Don't settle.

My third story is about death.

When I was 17, I read a quote that went something like: "If you live each day as if it was your last, someday you'll most certainly be right." It made an impression on me, and since then, for the past 33 years, I have looked in the mirror every morning and asked myself: "If today were the last day of my life, would I want to do what I am about to do today?" And whenever the answer has been "No" for too many days in a row, I know I need to change something.

Remembering that I'll be dead soon is the most important tool I've ever encountered to help me make the big choices in life. Because almost everything — all external expectations, all pride, all fear of embarrassment or failure - these things just fall away in the face of death, leaving only what is truly important. Remembering that you are going to die is the best way I know to avoid the trap of thinking you have something to lose. You are already naked. There is no reason not to follow your heart.

About a year ago I was diagnosed with cancer. I had a scan at 7:30 in the morning, and it clearly showed a tumor on my pancreas. I didn't even know what a pancreas was. The doctors told me this was almost certainly a type of cancer that is incurable, and that I should expect to live no longer than three to six months. My doctor advised me to go home and get my affairs in order, which is doctor's code for prepare to die. It means to try to tell your kids everything you thought you'd have the next 10 years to tell them in just a few months. It means to make sure everything is buttoned up so that it will be as easy as possible for your family. It means to say your goodbyes.

I lived with that diagnosis all day. Later that evening I had a biopsy, where they stuck an endoscope down my throat, through my stomach and into my intestines, put a needle into my pancreas and got a few cells from the tumor. I was sedated, but my wife, who was there, told me that when they viewed the cells under a microscope the doctors started crying because it turned out to be a very rare form of pancreatic cancer that is curable with surgery. I had the surgery and I'm fine now.

This was the closest I've been to facing death, and I hope it's the closest I get for a few more decades. Having lived through it, I can now say this to you with a bit more certainty than when death was a useful but purely intellectual concept:

No one wants to die. Even people who want to go to heaven don't want to die to get there. And yet death is the destination we all share. No one has ever escaped it. And that is as it should be, because Death is very likely the single best invention of Life. It is Life's change agent. It clears out the old to make way for the new. Right now the new is you, but someday not too long from now, you will gradually become the old and be cleared away. Sorry to be so dramatic, but it is quite true.

Your time is limited, so don't waste it living someone else's life. Don't be trapped by dogma — which is living with the results of other people's thinking. Don't let the noise of others' opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.

When I was young, there was an amazing publication called The Whole Earth Catalog, which was one of the bibles of my generation. It was created by a fellow named Stewart Brand not far from here in Menlo Park, and he brought it to life with his poetic touch. This was in the late 1960's, before personal computers and desktop publishing, so it was all made with typewriters, scissors, and polaroid cameras. It was sort of like Google in paperback form, 35 years before Google came along: it was idealistic, and overflowing with neat tools and great notions.

Stewart and his team put out several issues of The Whole Earth Catalog, and then when it had run its course, they put out a final issue. It was the mid-1970s, and I was your age. On the back cover of their final issue was a photograph of an early morning country road, the kind you might find yourself hitchhiking on if you were so adventurous. Beneath it were the words: "Stay Hungry. Stay Foolish." It was their farewell message as they signed off. Stay Hungry. Stay Foolish. And I have always wished that for myself. And now, as you graduate to begin anew, I wish that for you.

Stay Hungry. Stay Foolish.

Thank you all very much.

110m Hurdles Men Final WC Athletics Daegu 2011

劉翔在上第九欄時與羅伯斯的手打在一起，在第十欄差點失去平衡，只能得第三。

在慢鏡看時明顯老羅的手拍/拉著老劉的手，令後者步伐完全打亂！

我覺老羅應該 DQ !

老羅果然被 DQ，老劉變第二！
唯有寄望出年奧運再鬥過。

Horrible Bosses

不需要有著名演員 + 大時代佈景 +大型爆破
好的劇本 + 稱職的演員
無論你是老板/員工
一樣睇得好開心
當中名句:
"You can't win a marathon without putting some bandaids on your nipples! "

33K LSD @ 荃灣西 27 August 2011

33K LSD @ 荃灣西 27 August 2011
氣溫 33C - 30C, 相對濕度 95% 風 4 km/hr
AdiZero Tempo 4

是日是終極長課 34K
揀了荃灣西至青山灣 約 34K
下午 1630 起步

是日有 SirLi Jac2 Charman Arry Eddie LV 及子雁 (25K)
LV + 子雁兩隻快腳食 25K
我們跑至 12K 時已見她們跑回頭了

Charman 因腳傷未癒只跑 20K
Eddie 腳程比我們快，在黃金海岸對面油站已見他回程

回程最後 6 K 和 2 小姐拍跳
7:31/8:06/7:52/7:10/7:04/6:40

共 32.90K, 總時間 4:34
(running time 4:11)

根據 mapmyrun
由碼頭至油站是 15.57K, x2 = 31.14K
http://www.mapmyrun.com/routes/view/48193772/

7:08/7:20/6:54/7:32/7:30/6:51/9:15 (深井加水)
7:18/7:01/7:17/6:49/9:26 (wait for the team)
7:35/11:55 (Sinopac 加水)
6:57/7:15/12:08 (Caltex 加水/半程 16.50)
7:22/7:04/12:29 (Sinopac 加水)
10:13/8:05/8:08/8:13/8:23/9:05/14:28 (深井加水; 陪 SirLi 慢跑)
7:30/8:06/7:52/7:09/7:03/5:59 (Total: 32.88K)

分解班 第 16 課 26 August 2011

分解班 第 16 課 26 August 2011

氣溫 27C, 相對濕度 80%, 風 2 km/hr
AdiZero Adios

分解班 第 16 課 跑馬地場

是晚餐單
8K Keep pacing ,Rest 5min
+ 4K tempo
+ 6x80M strides


紀大人上了北京特訓
7 點沒有教練來
就只有新同學 Beson
我們就自己玩分解

建教練珊珊來遲
知道我們分解後
再來半粒鐘深度分解
教練說我分解動作十分不協調
真的要慢慢下苦功

在玩完 分解動作後
是 6 圈 1.4K (8K)
分 2 段跑
和 SirLi Arry Nelson Beson 同跑
(pacing 約 6:15 - 6:20/K)

8K Pacing
6:31/6:29/6:15/6:23/water
6:13/6:25/6:12/5:55/ rest 5 min

休 5 分鐘再來 4K Tempo
(comfortably hard pacing)

5:57/5:56/5:46/5:41 End

這 4K 是跑得蠻輕鬆
雖比上週慢
但手腳呼吸都協調到
(上週 6:16/5:53/5:53/5:31)

餘下
0.19K = 1:10
0.29K = 1:44
0.24K = 1:14

total: 12.73K

8:49k = 53:57
4.24k = 24:39

大圈是
1 set 3 圈 : 26:48 = 8:56/lap
2 set 3 圈 : 26:29 = 8:50/lap
3 set 3 圈 : 24:34 = 8:11/lap

尾場 6 隻 80m stride 垮步跑
但就只有男仕跑？

HKU 100 years by Joseph S P Ting

九龍灣場 23 August 2011

九龍灣場 23 August 2011

氣溫 30C, 相對濕度 80% 風 4 km/hr
AdiZero Tempo 4W

是晚的餐單
4K Intensity 60-70%,rest 10min,
12x400M(3'30)

今晚無人到
自己先跑 2 隻熱身圈
拉筋後跟住玩分解
今晚教練說我的動作太快
分解是要慢慢做的


跟著是 4K
沒有 SirLi 帶 pacing
跑到亂哂龍
中段便已跌 watt 了
2:04/2:09/2:09/2:09/2:11
2:16/1:19/2:20/2:19/2:15
尾段跑順之後
400M 應是 2:15-2:20/lap

Total: 4K = 22:16
(上週 4K 3 線是 22:57)


休 10 分鐘再來尾盤

400M x 12 (3:30 跑連休)
因之前 4K 爆爆地
告誡自己一定要跑完

2:12/1:33
2:04/1:07
2:04/1:27
2:00/1:29
2:00/1:26
1:59/1:33
2:01/1:28
2:00/1:29
1:58/1:37
1:55/1:33
1:52/1:43
1:47/ End

跑定已是 9 點半
宇宙人 + Cores 人早已離去
就在放放鬆拉筋之餘慢慢享受流汗的樂趣

5:40/K comfortably hard 應是可行的 (FM sub-4)
5:50-6:00/K 應是 less than comfortably hard (FM 4:05-4:10)
還是和大夥兒一起
sub-4 等下一隻馬

習作

#973

現實中沒有 #749
也不可能有證券行連你戶口都未開比你沽現貨
就算沽完後 cash 都只會回到何智強戶口
而去不到長安基金
而何智強銀行戶口忽然有 3 億現金存入
商業罪案科及 i 記 都即刻開 file ....



沒有 #749, 但有 #973
叫 "L'OCCITANE"
法國品牌
主力日本市場
開拓中國市場中
PE 23, 零售股感覺還有點貴
可待 $16.50 - $17 才買
(利益申報: 我有持貨)

晨虹 20 August 2011

早上約 5 時 55 分
早晨時下的大雨還未散去
太陽就出來了
第一次拿相機拍時只有一條
還有是不太現
但隨著污雲的增厚
虹的色彩也開始現出來
更甚是第 2 條虹也在原先的一條外圍出現
整段大概有 40 分鐘

30K LSD @ 寶雲道 20 August 2011

30K LSD @ 寶雲道 20 August 2011
氣溫 290C, 相對濕度 95% 風 4 km/hr
AdiZero Adios 早上雷警

為了要食盡隻有質素嘅 30K
又要避熱
提早 至 0500 開跑
要煩 2 小姐 0430 執完我之後
又去執 大小姐 SirLi
(打的唔駛比銀仲唔系大小姐！)

是朝有 SirLi Jac2 Charman Steward
鬼佬食 24K
其它全食 30K

3 轉 8K 寶雲 + 3 x 2K中段
頭轉 8K 大家還有講有笑
2 轉 8K SirLi 中段加速
各人開始無言
Charman 更加速離小組遠去
Jac2 在尾段也墮後
3 轉 8K 在尾段時玩 1 K 發力跑
和一不知名跑手丁跑了一段快速的
回到 Basecamp

最後 3 x 2K
食 2 粒神仙豆
緊追 Jac2
又要鼓勵 SirLi
好多工作做之餘便輕鬆食完
難得 SirLi 最後也沒有打折
全食 30K

第一次食完 30K 後
腳沒有投訴
感覺還可以有貨
Core works works

《竊聽風雲2》

除卻 3 位男主角外
片中所有經驗老到的綠葉工都演得太好了
駱應鈞江毅曾江胡楓焦姣
好正

3 位男角以青雲演得最好
演的股票經紀神情十足
對著不同的人背後也有著一份計算
天天對著不是自己的錢
本應如是

古天樂留鬚扮不得志警司
一身好武功但處處留有遺撼
他與太太葉璇的關系
竟令我想起武俠的金城武

吳彥祖演的是復仇王子
在公義不張的社會中替天行道
雖老套但能大快人心
他和母親焦姣的短短數幕描寫
也交待得往後的復仇心

2 集比上集有更多的飛車場面
拍攝角度難度更高

本片編、導、演的水平均具高水準
明年提名應多過 5 項
還有，套戲好香港
沒有任何國土味

還還有
真正的香港地主會看到片中的地主會
可能笑至吐血 ...

床上對白:
"以前甚麼都沒有，只有機會；
現在甚麼都沒有的人，連機會都沒有"

分解班 第 15 課 18 August 2011

分解班 第 15 課 18 August 2011

氣溫 28C, 相對濕度 85%, 風 6 km/hr
AdiZero Tempo 4W

分解班 第 15 課 跑馬地場

今天是練 Aerobic Run 12K
用 Marathon Pacing 跑

紀教練仍在世大備戰
今日有新人 2 小姐嘅 +1
同 Stephen
仲有一班 C9 團
還有忙住派錢嘅 Thomas 回隊

在玩完 分解動作後
是 9 圈 1.4K
分 3 段跑
和 SirLi Arry Nelson 同跑
(pacing 約 6:15 - 6:20/K)

18/8/2011
6:21/6:16/6:01/6:11/water
6:23/6:08/6:18/6:01/water
6:16/5:53/5:53/5:31/ 12K

餘下
0.21K = 1:12
0.16K = 0:55
0.19K = 0:52

total: 12.61K = 1:17:34

這是 11/8/2011 的 log
同是 12K
(6:14/6:26/6:15/6:05/ water
6:02/5:59/6:05/6:05/ water
6:19/5:51/5:48/5:57/ 12K)

大圈是
1 set 3 圈 : 26:10 = 8:43/lap
2 set 3 圈 : 25:34 = 8:31/lap
3 set 3 圈 : 24:28 = 8:09/lap

尾場十隻 80m stride 垮步跑

兩天的尾 4 K 都是自己跑
看來 5:50 - 5:55/K 的 pacing 是最穩住定
如柏馬全程 keep 到
可在 4:05-4:10 跑完

我餘下6 週要勤練 core muscle + LSD 了

38K Tsuen Wan West Plan

中央給香港的 10份禮物

一個小小的地方
成日要中央比禮物 !!
給其它地方政府看在眼裡只會被人更看不起 !

回看禮物單
全是金融業受惠的
其它各行各業都沒有受惠
這樣只會令香港的貧富兩極化更嚴重!

所以現在是一業金融撐起全香港
但 ...
真是這麼樂觀嗎？
(看曼聯棄港投星便是 ...)

"中央給香港的 10份禮物

1.港股組合 ETF（交易所買賣基金）可於內地買賣
2.香港成立 RQFII人民幣境外合資格投資機構，投資內地金融和股票市場
3.容許港資企業以人民幣到內地作直接投資
4.進一步支持內地企業赴港上市及發行債券
5.將人民幣跨境貿易結算範圍，擴大至全國
6.支持內地企業在港發行人民幣債券，今年額度 500億元人民幣
7.允許內地港資法人銀行參與共同基金銷售業務
8.支持港資銀行加快在廣東省內以異地支行形式合理佈點
9.支援香港保險公司設立營業機構或通過參股方式進入內地市場
10.在港發行國債成為長期機制"

九龍灣場 16 August 2011

九龍灣場 16 August 2011

氣溫 29C, 相對濕度 90% 風 6 km/hr
AdiZero Adios

是晚的餐單
4K Intensity 60-70%,rest 10min,
10x400M(3'30)

因 6 點半到
和曾老板先跑 6 圈
再來約 30 分鐘的分解


跟著是 4K
和 SirLi Nelson齊跑
2:20/2:19/2:17/2:24/2:18
2:22/2:18/2:17/2:12/2:05

Total: 4K = 22:57

跑 3 線 10 圈
要跑 70%, 但跑吓跑吓竟追到曾老板
所以又是跑快了

休 10 分鐘再來尾盤

400m x 10
跑連休 3:30
1:54/1:35
1:55/1:34
1:51/1:38
1:53/1:36
1:50/1:38
1:48/1:42
1:51/1:36
1:47/1:43
1:49/1:38
1:58 End

跑到第 7 圈已經爆爆地
但仍堅持跑完 10 隻
但最後 1 隻已是慢 jog 了

飲食男女

台灣製作的香港地飲食節目
誠意十足
無記啞洲要學吓
唔使次次都美女低胸吊帶扮無知嘅 !!

台灣的鄭韶婕

昨晚看2011世界羽球女單總決賽
由中國的王儀涵對中華台北球手鄭韶婕
戰果是王儀涵兩局輕取鄭韶婕
但台灣的鄭韶婕
原來在 2010中華台北羽球公開賽
和南韓的裴昇熙
在總決賽時打了一場另人動容的第三局
有兩段 YT
就試用 20 分鐘去慢慢看吧

26K LSD @ 寶雲道 13 August 2011

上週的 26K LSD @ 寶雲道 13 August 2011
氣溫 30C, 相對濕度 85% 風 4 km/hr
AdiZero Adios

夏天的 LSD 是十分惱人
不是不想跑
是太熱
難找合適的時間和路段

又是 3:40 起床
3:50 早飯
去香港仔接載女飛人後
到達寶雲 basecamp
5:30 起步

是日有 Victor SirLi Jac 2 Nelson Charman ChiNgan
女飛人是輕鬆 25K
我們是攞你命三千 26K
還要被 2 小姐臨時改了我的原先路線
變成布力徑來回 2 轉
(共約上坡 5K )
種下寶雲道後段手軟腳軟的成因

今次是是 2 轉布力徑約 14K 後
在寶雲 1 轉 8K + 4K (12K)
前後埋單 26K
共 3:38 小時 (run time 約 3:15)

後段 8k 時已是 8 時後
太陽已經很強了
後 4 K 手軟腳軟
後 4 K = 7:31/6:07/7:31/6:08
(7.5m/K, C 得 !!)
完全是靠大肌肉做 form 來跑完
form 應該還 maintain 到
應是體內糖份急降所以感覺無力

GPS 在寶雲上收得很差
所以 Ave pacing 不準
但熱溫度下練長課
下次一定要食 gel/ sports bean 了 !!

Rise of the Planet of the Apes

猩猩有資格提名 Oscar 最佳男主角嗎？
全片由佢帶動 !!
第 2 集期待中 ...

分解班 第 14 課 11 August 2011

分解班 第 14 課 11 August 2011

氣溫 29C, 相對濕度 80%, 風 6 km/hr
AdiZero Tempo 4W

分解班 第 14 課 跑馬地場

今天是練 Aerobic Run 12K
用 Marathon Pacing 跑

在玩完 分解動作後
是 9 圈 1.4K
分 3 段跑
和 SirLi Arry Nelson 同跑
(pacing 約 6:20/K)

6:14/6:26/6:15/6:05/ water
6:02/5:59/6:05/6:05/ water
6:19/5:51/5:48/5:57/ 12K

剩餘距離
0.13k at 0:55
0.15k at 0:50
0.16k at 0:49

total 12.49K
total time: 1:16:33 for 9 laps

for 3 laps (4.14K)/ Ave per lap
0:26:19 0:08:46
0:24:56 0:08:19
0:24:39 0:08:13

紀教師獎在下週出戰世大半馬
他說對手強勁
有肯亞的選手是跑 1:0x 的
但都是祝願他儘力跑
冇病冇傷回來便是

是夜 Arry 第一次來 training
跟了我 SirLi 4 圈便甩了
但以她的 potential
可以好快便跟上我們的

5K @ 九龍灣 9 August 2011

今晚過海在九龍灣跑速度課
有宇宙友有Cores友氣氛一流

頭盤用七成力跑五K
3條友跑十二個半圈都數錯圈數！今晚 Aerobic run 差點點才圓滿
212，218，218，218，220，218
217，220，222，217，206，059
共 4.6k, 26:12

中盤六隻400M, 中間休分半鍾
144，135
147，133
149，132
148，130
147，129
148 end

尾盤三隻 200M, 中間休分半鐘
049，129
047，130
047 End

跑完後感覺好似有一點點速度了

在中盤中段時已有力不從心之感，
尤其在每隻末段​ 150M 時，
心有餘而力不足 ..... 唉 !!

又跌 1500 點

所謂"唔賭唔知時運高，唔輸唔知現金好"
股市大跌至上年支持位，再跌下去或反彈都還看今晚美國隊長會否開​工 ??
(46 隻成份股全紅 !!)
非理性拋售潮看來要等各司長別再說假大空的話才完結。
(當然，市場是有秩序地下跌的 !)

回看舊聞，週日港姐原來源自蘇州
(因有質素的港女一定不會去選港姐 !)
(還有受兩位主持司儀的市井、粗俗、痲甩、低級趣味)

無記下年再把呎度放鬆一點
那甘婷婷姚笛趙麗穎楊冪等國內大美人都可來港一試了 !
(徑自 google 以上的美眉圖吧...)

the 10 Dropouts

雖然讀書未必可以比你揾到當中的黃金屋, 但唔讀書有才有財也不可能是個個都有此機會 !!
CNBC 列出當今 10 大唔讀書 (dropouts) 又把自家生意攪到有聲有色的表表者 !

(但清一色係佬 !? 女的特別乖，個個都畢到業 ...)

24K LSD @ Bowen Road 6 August 2011

上週的 24K LSD @ 寶雲道 6 August 2011
氣溫 29C, 相對濕度 85% 風 4 km/hr
AdiZero Marathon 10

氣溫太熱
所以是 3:45 起床
4:00 早飯
5:30 起步

今早有幸能為和香港女精英運動員一齊練 LSD
(茶實只是一齊起步 !)
她和 pacer 昌一起跑 30K
我們跑 24K

是 2 轉寶雲約 14K 後
轉上布力徑約 8K
前後埋單 24K
共 3 小時 (running time)

前段是 SirLi + Jac 2
最後 3 K 寶雲道
試用 comfortably hard 的 pacing 來完成
步履調子不急，細步
呼吸順暢 + focus
後 3 K = 6:13/6:23/5:46

跑完後再看到 SirLi + Jac 2 手拖手回來
是喔！
就是馬拉松精神 !!

今次是 AdiZero Marathon 10 開鞋
鞋沒有想象中重身
但在被汗水染濕後
鞋會發出卡卡聲
現待 Eddie 看他那對在 Adidas
檢查後如何處理？

之後在灣仔飲茶
聽聽女子第一如何如何計劃她的長跑大計
及長跑技巧
得益良多

25K LSD @ Bowen Road 6 August 2011

分解班 第 13 課 4 August 2011

分解班 第 13 課 4 August 2011

氣溫 29C, 相對濕度 80%, 風 6 km/hr
AdiZero Tempo 4W

分解班 第 13 課 跑馬地場

今天是練 Aerobic Run 14K
練習 average pacing 及 耐力

在玩完 分解動作後
是 4 set 1.4K (2 圈)
和 SirLi Jac2 同跑了 2 set
(約 8:00 - 8:10 1 set 2 圈)

2 圈 後 Jac2 開始腳仔痛
先離我們而去
但又加入 輝

2 圈時間
16:08/5:01 (Ave 5:45/K)
16:13/5:11 (Ave 5:51/K)
15:55/4:24 (Ave 5:42/K)
15:16/3:30 (Ave 5:30/K)

以下 1 圈
7:33/ 2:11 (Ave 5:20/K)
7:26 END (Ave 5:17/K)

Total 連跑連休 14K; 1 小時 39 分

頭 4 set 都跑得很舒服, 但尾段有點過快
平均 pacing 是 5:17 - 5:45/K
FM 目標仍然 set 在 4:05-4:10
沒有改變

4K Tempo + 400/100 10 set 2 Ausust 2011

氣溫 29C, 相對濕度 80%, 風 6 km/hr
AdiZero Tempo 4W

CWBSG
with SirLi and Nelson
又遇到 馬拉祖 x 2 + Raymond Lai x 2

今天是練 Tempo Run 4K
練習耐力 + speed

在玩完 分解動作後
來 10 lap 400M = 4K



‎2:38/2:21/2:31/2:32/2:20
2:23/2:23/2:20:2:02;2:06 (4K)
0:42 (15M)
Total: 4.15M at 24:18

休 10 分鐘
再來 400/100 10 set
連跑連休 3:30 內



尋晚全程食塵 !!
400M/100M (3:30 連跑連休)
207/124
208/122
208/122
207/123
204/122
207/121
207/124
211/122
158/134
155 End

最後 2 set 是 1:58 + 1:55
算有點速度

跑完很累
可能沒有吃足夠的 3 點 3 才跑
下次要吃得夠

勇敢是什麼？

King's Cube

超鐘意單位 100% 實用，正 !!
等待出價單中 ...

Tokyo Marathon 2012

先報等抽獎 ...

《武侠》

看慣 csi, house 的看這片倒沒有什麼新意, 陳生的微觀武俠如果只是這樣，中國武俠片的路還需努力。
此片在雲南拍攝, 外景風景優美，流水蹈田墓地村莊，拍得細緻。
數場打鬦中最好看是第一幕, 空手力搏兩名大盜；及中段與惠英虹（替身）的屋頂追逐。
還有, 一定要看國語版本。