d****i
发帖数: 4354 | 1 0-1650自由泳第五周第三天。
没歇过来，不过估计周六游不了，所以今天还是去了。周五8点多，开始室内没人游，后来来了个象是亚洲人的，感觉游得比我快一半的速度。
1000 yards, 33'07.22
rest 54.35
4x100 yards (3'10.61, rest 21.10), (3'11.27, rest 17.65), (3'09.86, rest 25.23), (3'15.24, rest 24.28)
4x50 yards (1'34.53, rest 13.10), (1'31.90, rest 16.98), (1'32.14, rest 18.99), (1'29.65, rest 32.77)
200 yards, 6'34.69
1800 yards 1:02:21
最后100 yards蛙泳3:05
看来比上次慢了，还是需要休息够啊。 |
|
d****i
发帖数: 4354 | 2 0-1650自由泳，第五周，第二天。
感觉还没有完全从周一的疲劳中恢复过来。不过现在有点游泳上瘾了，所以还是去了。
这回还是室内，当然，池子没有量成，忘了带尺了。游的感觉没有上次好，也许室内外
水温差别的原因？或许室外水温高，适合肌肉用力。
4x100中间两个终于达到蛙泳巡航速度。游完预定的1600码，看看也快1小时了，决定凑
一次一小时，每圈看看时间，正好又游了150码就到1小时了。
1000 yards， 32'22
rest 38.54
4x100 yards, (3'04.80, rest 25.94), (2'58.44, rest 31.13), (2'59.04, rest 31
.23), (3'04.17, rest 26.03)
4x50 yards, (1'28.66, rest 19.67), (1'35.20, rest 31.64), (1'32.07, rest 26.
15), (1'31.83)
rest 1'05.19
150 yards 4'57.02
1750 yards, 1:00:00.29
100 yards蛙泳2:58 |
|
d****i
发帖数: 4354 | 3 0-1650自由泳第五周第三天。
没歇过来，不过估计周六游不了，所以今天还是去了。周五8点多，开始室内没人游，后来来了个象是亚洲人的，感觉游得比我快一半的速度。
1000 yards, 33'07.22
rest 54.35
4x100 yards (3'10.61, rest 21.10), (3'11.27, rest 17.65), (3'09.86, rest 25.23), (3'15.24, rest 24.28)
4x50 yards (1'34.53, rest 13.10), (1'31.90, rest 16.98), (1'32.14, rest 18.99), (1'29.65, rest 32.77)
200 yards, 6'34.69
1800 yards 1:02:21
最后100 yards蛙泳3:05
看来比上次慢了，还是需要休息够啊。 |
|
C****i
发帖数: 1776 | 4 CHAPTER XXI
Of Religious Worship, and the Sabbath Day
I. The light of nature showeth that there is a God, who hath lordship and so
vereignty over all, is good, and doth good unto all, and is therefore to be
feared, loved, praised, called upon, trusted in, and served, with all the he
art, and with all the soul, and with all the might.[404] But the acceptable
way of worshiping the true God is instituted by himself, and so limited by h
is own revealed will, that he may not be worshiped according to... 阅读全帖 |
|
a***k
发帖数: 1038 | 5 【 以下文字转载自 paladin 讨论区 】
发信人: atack (小军号), 信区: paladin
标 题: 红死病 by 杰克.伦敦
发信站: BBS 未名空间站 (Sat Oct 11 07:40:15 2014, 美东)
I
The way led along upon what had once been the embankment of a railroad. But
no train had run upon it for many years. The forest on either side swelled
up the slopes of the embankment and crested across it in a green wave of
trees and bushes. The trail was as narrow as a man's body, and was no more
than a wild-animal runway.
Occasionally, a piece of rusty iron, showing through ... 阅读全帖 |
|
a****r
发帖数: 87 | 6 其实和permutation问题一样。
void transform_str_helper(vector &result, string sofar, string rest){
if(rest == "") {
result.push_back(sofar);
return;
}
size_t k = rest.find('*');
if(k == string::npos){
transform_str_helper(result, sofar+rest, "");
}else{
transform_str_helper(result, sofar+ rest.substr(0, k) + '0', rest.
substr(k+1));
transform_str_helper(result, sofar+ rest.substr(0, k) + '1', rest.
substr(k+1));
}
}
vector阅读全帖 |
|
c******t
发帖数: 1733 | 7 Progression by Rudnev
It is fairly pointless to list all possible ways to progress in training.
The idea behind any progressiong is simple: gradually increase the load. The
load itself can be defined as the weight lifted, the duration of the set,
the reps, the reps per minute and whatever else you can come up with.
The idea of the plan is to increase the duration of the sets without
changing rest intervals. It consists of eight steps.
Step 1.
10 x 1’00”, rest 1’00”
Tempo – 14.min
Step 2.
8 x 1’1... 阅读全帖 |
|
c******t
发帖数: 1733 | 8 Progression by Rudnev
It is fairly pointless to list all possible ways to progress in training.
The idea behind any progressiong is simple: gradually increase the load. The
load itself can be defined as the weight lifted, the duration of the set,
the reps, the reps per minute and whatever else you can come up with.
The idea of the plan is to increase the duration of the sets without
changing rest intervals. It consists of eight steps.
Step 1.
10 x 1’00”, rest 1’00”
Tempo – 14.min
Step 2.
8 x 1’1... 阅读全帖 |
|
c**i
发帖数: 1432 | 9 为了参加活动，专门去costco买了个称。。。
体重就不怕大家笑话了，加油！！
总得分 ＝ _44.23__（请在活动结束时自己填入总分）
（１）运动得分 ＝ _40__ ：
第1周得分＝ _10__
3/1 自行车30min，腰腹锻炼10min
3/2 形体锻炼
3/3 自行车20min,腰腹锻炼20min
3/4 rest
3/5 自行车35min，腰腹10min
3/6 自行车+腰腹45min
3/7 自行车+腰腹45min
第2周得分＝ _10__
3/8 自行车+腰腹45mins
3/9 rest
3/10 形体锻炼
3/11 自行车+腰腹45mins
3/12 自行车40mins
3/13 自行车+腰腹45mins
3/14 形体锻炼
第3周得分＝ _10__
3/15 形体锻炼
3/16 rest
3/17 形体锻炼
3/18 自行车+腰腹45mins
3/19 rest
3/20 rest
3/21 rest
第4周得分＝ _10__
3/22 形体锻炼
3/23 形体锻炼
3/24 自行车+腰腹45mins
3/25 自行车+腰腹45mins
3/26 自行车+腰腹... 阅读全帖 |
|
h***i
发帖数: 752 | 10 从去年秋天开始减肥的，起始体重大概215lb，后来年末的时候减到175lb，之后回国一
个月，胡吃海喝外加零下三十度没法跑步，反弹到185lb，回来后一个多月又回到了
175lb，不过之后一直平台，想减到160-165lb吧，参加活动给自己点动力。
总得分 ＝ _46.62__（请在活动结束时自己填入总分）
（１）运动得分 ＝ _40__ ：
第1周得分＝ _10__
3/1 treadmill 3 miles at 10:00 pace; squat 5*5*115lb; barbell row 5*5*65lb
3/2 skate for 2h. Count?
3/3 treadmill 11 miles at 10:00 pace; ab crunch 6 sets
3/4 rest
3/5 treadmill 5 miles at 10:00 pace; squat 5*5*120lb
3/6 rest
3/7 treadmill 5 miles at 10:00 pace; bench press 5*5*70lb; deadlift 1*5*
135lb 1*5*165l... 阅读全帖 |
|
C*********p
发帖数: 213 | 11 Did a half marathon last weekend for 1:52
Felt somewhat easy, if I could have started from an earlier corral, might be
able to shave a minute or two. Did not push too much either, so might be
able to cut another couple of minutes.
I trained for 8 weeks with 20-25 mpw for this half.
Now I'd like to maintain my mileage level and hope to get to <1:40 before
year end, or sooner :)
Could you please take a look of my plan to see if it makes good sense?
I plan to repeat this month long cycle. As I make... 阅读全帖 |
|
h*h
发帖数: 27852 | 12 summary:
从小培养，以培养基本足球技术为主，少打比赛也不在乎比赛成绩，通过出卖成品青年
球星赚钱
How a Soccer Star Is Made
The youth academy of the famed dutch soccer club Ajax is grandiosely called
De Toekomst — The Future. Set down beside a highway in an unprepossessing
district of Amsterdam, it consists of eight well-kept playing fields and a
two-story building that houses locker rooms, classrooms, workout facilities
and offices for coaches and sports scientists. In an airy cafe and bar,
players are served meals and visitors can have a... 阅读全帖 |
|
d******d
发帖数: 113 | 13 500 yard fly,有勇气，鼓励一下。俺是好不容易完成了如下的set (你如果想联系fly
，倒是可以推荐一下)
8x25 fly, rest 10 seconds in between
100 easy free (1:35) rest 30 seconds
4x50 fly, rest 20 seconds in between
100 easy free (1:35) rest 20 seconds
2x100 fly, rest 30 seconds in between
100 easy free (1:35) rest 20 seconds
200 fly rest 40 seconds
100 easy free (1:35) rest 20 seconds |
|
d****i
发帖数: 4354 | 14 上次报告数据太多太枯燥，色调又暗淡，直接导致无人顶起的下场，扑街了，呵呵。
0-1650自由泳第五周，第一天。
肌肉感觉歇过来了些，因为上次游没有太用劲。下完班赶紧就去积木了。人很多，室内
室外全满，等了几分钟，室外空出一道，赶紧跟进。
室外水暖和，其实很舒服，但是经常会有人要求共享泳道，所以我一般都倾向于在室内
游。不过今天要连游1000码，就闷头不管地游了。
脖子的伤也不断好转，不使劲转头没什么感觉,今天左右换气都很舒服，基本没有出现
喝水的情况，动作自己感觉也比较协调。游过500码的时候，还不是很累。因为换气没
问题,如果感觉累就略微放慢些,所以觉得肯定可以坚持到底，倒是觉得享受起来。
感觉这个六周训练，快熬出头了，呵呵，终于游出比较享受的感觉了。
当游这个1000码的时候，觉得天这个蓝，水这个清，左边右边泳道的比基尼大姑娘小媳
妇身材这个。。。不错！这边粉色比基尼这位大姑娘单程比我快个百分三十，观察了人
家的泳姿，还是很标准的，不由自个也注意了些姿势，感觉“划水实效”顿时有所提高
。不过欣慰的是，虽然粉色三点式女士单程快，但是我不停地游，这30多分钟估计还是
我游的距离长。
游... 阅读全帖 |
|
d****i
发帖数: 4354 | 15 上次报告数据太多太枯燥，色调又暗淡，直接导致无人顶起的下场，扑街了，呵呵。
0-1650自由泳第五周，第一天。
肌肉感觉歇过来了些，因为上次游没有太用劲。下完班赶紧就去积木了。人很多，室内
室外全满，等了几分钟，室外空出一道，赶紧跟进。
室外水暖和，其实很舒服，但是经常会有人要求共享泳道，所以我一般都倾向于在室内
游。不过今天要连游1000码，就闷头不管地游了。
脖子的伤也不断好转，不使劲转头没什么感觉,今天左右换气都很舒服，基本没有出现
喝水的情况，动作自己感觉也比较协调。游过500码的时候，还不是很累。因为换气没
问题,如果感觉累就略微放慢些,所以觉得肯定可以坚持到底，倒是觉得享受起来。
感觉这个六周训练，快熬出头了，呵呵，终于游出比较享受的感觉了。
当游这个1000码的时候，觉得天这个蓝，水这个清，左边右边泳道的比基尼大姑娘小媳
妇身材这个。。。不错！这边粉色比基尼这位大姑娘单程比我快个百分三十，观察了人
家的泳姿，还是很标准的，不由自个也注意了些姿势，感觉“划水实效”顿时有所提高
。不过欣慰的是，虽然粉色三点式女士单程快，但是我不停地游，这30多分钟估计还是
我游的距离长。
游... 阅读全帖 |
|
W*******l
发帖数: 1868 | 16 04/07/2014
4/7/2014
Warm-up
100 Free
100 Kick
100 Pull
total 300
3 Sets 50 Kick with fins
on 2'15" 50 Free
total 300
100 Free Relax
total 100
4 Sets 75 Free rest 10"
total 300
Drill 25 X 6 body position-Handly with fins
total 150
2 X 25 Pay attention to putting c... 阅读全帖 |
|
A**A
发帖数: 3392 | 17 ☆─────────────────────────────────────☆
xiaoputi (小菩提) 于 (Fri Oct 21 00:54:41 2011, 美东) 提到:
看到这样的结局和图片心好痛！
珍惜生命，关爱身边的人。
愿这个小女孩来世能过得幸福健康。
特捐出五十个包子，请大家跟贴。
发信人: Cnews (chinanews), 信区: Headline
标 题: 抢救无效 小悦悦今天还是走了
发信站: BBS 未名空间站 (Thu Oct 20 20:50:19 2011, 美东)
倍受社会各界高度关注的王悦(悦悦)，经医院全力抢救无效，于2011年10月21日零时32分离世。(院方关于悦悦抢救情况通报将于10月21日8时30分在医院旧门诊大楼1楼大厅举行) 广州军区广州总医院
凌晨三点钟，小悦悦的父母去到ICU病房见小悦悦最后一面，悦悦妈妈悲恸欲绝，只有爸爸王持昌在工作人员的陪同下处理小悦悦的遗体。我们祝福小悦悦在去往天过的路上一路走好。
2011年10月21日0时32分。医院传来消息，小悦悦还是走了。发布会将于今天八点半在医院举行。也许天使就应该... 阅读全帖 |
|
m****a
发帖数: 9485 | 18 刚才看了一个基督徒网站，非常同意里面的一些观点。
这是根据Quakers这个教派创始人George Fox的一些看法而创建的，我个人觉得这一章
关于仁慈--true grace讲的很有道理：
http://www.hallvworthington.com/grace.html
We all agree Jesus forgives us for our past sins, but did Jesus come so that
we can continue to sin without guilt, or did he come to destroy our sin?
Did Jesus come to set the captives free from guilt, or did he come to set
us free from the bondage of sin? Did Jesus come so that we can continue to
sin without guilt, or did he come to lead us to repentance a... 阅读全帖 |
|
a***k
发帖数: 1038 | 19 I
The way led along upon what had once been the embankment of a railroad. But
no train had run upon it for many years. The forest on either side swelled
up the slopes of the embankment and crested across it in a green wave of
trees and bushes. The trail was as narrow as a man's body, and was no more
than a wild-animal runway.
Occasionally, a piece of rusty iron, showing through the forest-mold,
advertised that the rail and the ties still remained. In one place, a ten-
inch tree, bursting through... 阅读全帖 |
|
w*****r
发帖数: 7106 | 20 【 以下文字转载自 Belief 讨论区 】
发信人: myelsa (夜光杯), 信区: Belief
标 题: 真正的恩典--true Grace(zz)
发信站: BBS 未名空间站 (Mon Feb 21 23:37:43 2011, 美东)
刚才看了一个基督徒网站，非常同意里面的一些观点。
这是根据Quakers这个教派创始人George Fox的一些看法而创建的，我个人觉得这一章
关于仁慈--true grace讲的很有道理：
http://www.hallvworthington.com/grace.html
We all agree Jesus forgives us for our past sins, but did Jesus come so that
we can continue to sin without guilt, or did he come to destroy our sin?
Did Jesus come to set the captives free from guilt, or did he come to set
us free ... 阅读全帖 |
|
w*****r
发帖数: 7106 | 21 【 以下文字转载自 Belief 讨论区 】
发信人: myelsa (夜光杯), 信区: Belief
标 题: 真正的恩典--true Grace(zz)
发信站: BBS 未名空间站 (Mon Feb 21 23:37:43 2011, 美东)
刚才看了一个基督徒网站，非常同意里面的一些观点。
这是根据Quakers这个教派创始人George Fox的一些看法而创建的，我个人觉得这一章
关于仁慈--true grace讲的很有道理：
http://www.hallvworthington.com/grace.html
We all agree Jesus forgives us for our past sins, but did Jesus come so that
we can continue to sin without guilt, or did he come to destroy our sin?
Did Jesus come to set the captives free from guilt, or did he come to set
us free ... 阅读全帖 |
|
w*****r
发帖数: 7106 | 22 【 以下文字转载自 Belief 讨论区 】
发信人: myelsa (夜光杯), 信区: Belief
标 题: 真正的恩典--true Grace(zz)
发信站: BBS 未名空间站 (Mon Feb 21 23:37:43 2011, 美东)
刚才看了一个基督徒网站，非常同意里面的一些观点。
这是根据Quakers这个教派创始人George Fox的一些看法而创建的，我个人觉得这一章
关于仁慈--true grace讲的很有道理：
http://www.hallvworthington.com/grace.html
We all agree Jesus forgives us for our past sins, but did Jesus come so that
we can continue to sin without guilt, or did he come to destroy our sin?
Did Jesus come to set the captives free from guilt, or did he come to set
us free ... 阅读全帖 |
|
m****s
发帖数: 18160 | 23 ☆─────────────────────────────────────☆
Dramaer (不要问我从那里来) 于 (Fri Oct 22 12:02:52 2010, 美东) 提到:
Act 1：1-11 Jesus Taken Up Into Heaven
1In my former book, Theophilus, I wrote about all that Jesus began to do and
to teach 2until the day he was taken up to heaven, after giving
instructions through the Holy Spirit to the apostles he had chosen. 3After
his suffering, he showed himself to these men and gave many convincing
proofs that he was alive. He appeared to them over a period of forty days
... 阅读全帖 |
|
s*******w
发帖数: 2257 | 24 来自主题: TrustInJesus版 - 《约伯记》 下面开始第三章的学习
==============================================
3:1 [hgb] 此 后 ， 约 伯 开 口 咒 诅 自 己 的 生 日 ，
[kjv] After this opened Job his mouth, and cursed his day.
[bbe] Then, opening his mouth, and cursing the day of his birth,
3:2 [hgb] 说 ， 愿 我 生 的 那 日 ， 和 说 怀 了 男 胎 的 那 夜 都 灭
没 。
[kjv] And Job spake, and said,
[bbe] Job made answer and said,
3:3 [hgb]
[kjv] Let the day perish wherein I was born, and the night in
which it was ... 阅读全帖 |
|
p***n
发帖数: 17190 | 25 https://www.bloomberg.com/news/articles/2020-02-05/china-sacrifices-a-
province-to-save-the-world-from-coronavirus
Prognosis
China Sacrifices a Province to Save the World From Coronavirus
Bloomberg News
2020年2月6日 上午12:01 [GMT+8]
Hubei province has seen 97% of all deaths from the virus
Quarantine lockdown delayed key supplies from getting in
Pause
Unmute
Current Time 0:36
/
Duration 3:52
CaptionsShare
Fullscreen
China Coronavirus Death Toll Rises to 636, With 31,161 Confirmed Cases
Unmute
China C... 阅读全帖 |
|
M********2
发帖数: 940 | 26 [or search 4 key word "story" in the browser]
I wanted to learn more about the Beijing problem years ago. I figured there
had to be more to the story -- because why wouldn't the pilots want those
routes?
It turns out that the DFW-Beijing route was longer than current union
contracts permitted -- and long enough that even the FAA didn't permit it
without some adjustments (like having additional pilots on board to swap out
during the long duty day).
And so the negotiating began ...
The union DID a... 阅读全帖 |
|
c******t
发帖数: 1733 | 27 After burn, it is real.
This study indicates that the EPOC is 1/3 of the calories burned during a
workout. That is pretty significant.
Med Sci Sports Exerc. 2011 Feb 8. [Epub ahead of print]
A 45-Minute Vigorous Exercise Bout Increases Metabolic Rate for 14 Hours.
Knab AM, Shanely RA, Corbin K, Jin F, Sha W, Nieman DC.
1 Human Performance Laboratory, Appalachian State University, North Carolina
Research Campus, Kannapolis NC 2 UNC Nutrition Research Institute,
University of North Carolina Chapel... 阅读全帖 |
|
c******t
发帖数: 1733 | 28 After burn, it is real.
This study indicates that the EPOC is 1/3 of the calories burned during a
workout. That is pretty significant.
Med Sci Sports Exerc. 2011 Feb 8. [Epub ahead of print]
A 45-Minute Vigorous Exercise Bout Increases Metabolic Rate for 14 Hours.
Knab AM, Shanely RA, Corbin K, Jin F, Sha W, Nieman DC.
1 Human Performance Laboratory, Appalachian State University, North Carolina
Research Campus, Kannapolis NC 2 UNC Nutrition Research Institute,
University of North Carolina Chapel... 阅读全帖 |
|
c******t
发帖数: 1733 | 29 Finished ETK ROP with an 88lb KB. It was tough, but feels so good.
第1周：light day: 1)clean&press 3x(1,2,3) ladder
1L,1R,1 pull up
2L,2R,2 pull up
3L,3R,3 pull up
rest 1 min, then repeat 3 times
2) 70lb snatch, easy pace 5 min, total 80reps
Medium day: 1)clean&press 3x(1,2,3) ladder
1L,1R,1 pull up
2L,2R,2 pull up
3L,3R,3 pull up
... 阅读全帖 |
|
c******t
发帖数: 1733 | 30 第2周：light day: 1)clean&press 4x(1,2,3) ladder
1L,1R,1 pull up
2L,2R,2 pull up
3L,3R,3 pull up
rest 1 min, then repeat 4 times
2) 70lb snatch, easy pace 6 min, total 100reps
Medium day: 1)clean&press 4x(1,2,3) ladder
1L,1R,1 pull up
2L,2R,2 pull up
3L,3R,3 pull up
rest 1 min, ... 阅读全帖 |
|
c******t
发帖数: 1733 | 31 Finished ETK ROP with an 88lb KB. It was tough, but feels so good.
第1周：light day: 1)clean&press 3x(1,2,3) ladder
1L,1R,1 pull up
2L,2R,2 pull up
3L,3R,3 pull up
rest 1 min, then repeat 3 times
2) 70lb snatch, easy pace 5 min, total 80reps
Medium day: 1)clean&press 3x(1,2,3) ladder
1L,1R,1 pull up
2L,2R,2 pull up
3L,3R,3 pull up
... 阅读全帖 |
|
c******t
发帖数: 1733 | 32 第2周：light day: 1)clean&press 4x(1,2,3) ladder
1L,1R,1 pull up
2L,2R,2 pull up
3L,3R,3 pull up
rest 1 min, then repeat 4 times
2) 70lb snatch, easy pace 6 min, total 100reps
Medium day: 1)clean&press 4x(1,2,3) ladder
1L,1R,1 pull up
2L,2R,2 pull up
3L,3R,3 pull up
rest 1 min, ... 阅读全帖 |
|
s***r
发帖数: 358 | 33 Finally :) Kudos to your wife.
You will like it. I've been doing it 3 times a week for a couple of weeks
now and definitely love it. I started with 10x1 minute intervals (swing 25x
and rest for the rest of the minute), and have since moved on to Tabata
intervals a few weeks ago. The Tabata intervals are pretty tough to begin
with but have been working pretty well for me. Basically I will swing 20x
and rest for EXACTLY 10 seconds before I switch side. I normally do 8x
intervals which takes 4-5 mi... 阅读全帖 |
|
w****o
发帖数: 783 | 34 楼上几个兄弟觉得这价格好，问我怎么选的，其实没我半点儿功劳，关键是我和版主是
哥们儿，碰巧他老人家是Trap的超高手。
几个月前聚会，版主带我和一众兄弟去俱乐部打Trap，那是我第一次摸Shotgun，用的
就是版主的同一款，感觉超好。所以这毒就种上了，决定照方抓药，搞一个差不多的。
我这人懒，如果有巨人，我一般都会第一时间爬上他肩膀，能省点力气就省点力气。
几个月来版大一直替我在gunbroker上面盯着，有了差不多的枪和价格就会通知我，前
前后后大概帮我看了十把枪，都是同一款，就是有的没有可调的腮托。因为版大对这个
枪浸润多年，所以他把我可以拿下的价格上限也告诉我，超过了就不是好Deal，放过。
其实我就是一木偶，用我的用户名Bid而已。这样吧，我把当时版大给我的信稍微裁剪
一下，贴在这里，作为一个Guideline吧，我估计版大不会怪我，呵呵，就算怪我他也
不敢咬我。
信里面有每把枪的连接和版大建议的价格，虽然枪都已经卖出去了，但是可以看到成交
价，大家心里有个谱。
下面是我稍微编辑了一下的版大的信，贴出来也给大家一些帮助。
===========================... 阅读全帖 |
|
p****u
发帖数: 6 | 35 千年潜水的也终于注册了ID来参加了。
占位先，还没有学会上传照片呢。
总得分 ＝ ___（请在活动结束时自己填入总分）
（１）运动得分 ＝ ___ ：
第1周得分＝ ___
3/1 Bicycling 45 min
3/2 Rest
3/3 Rest
3/4 Rest
3/5 Rest
3/6 Rest
3/7 Rest
第2周得分＝ ___
3/8 Rest
3/9 Bicycling 45 min
3/10 郑多燕 1+3
3/11
3/12
3/13
3/14
第3周得分＝ ___
3/15
3/16
3/17
3/18
3/19
3/20
3/21
第4周得分＝ ___
3/22
3/23
3/24
3/25
3/26
3/27
3/28
(2) 休息得分 ＝ ___
本月休息日：（请填入日期）
(3) 运动方式得分 ＝ ___
本月运动方式：（请填入方式）
(4) 减重得分 ＝ ___
起始体重 ＝88
终点体重 ＝ ___ |
|
s*******t
发帖数: 7746 | 36 报名，3月底回国，最后冲刺啦！
2/26/13 111.1lb
－－－－发文模板－－－－
总得分 ＝ ___（请在活动结束时自己填入总分）
（１）运动得分 ＝ ___ ：
第1周得分＝ 10___
3/1 跑步 1hr
3/2 跑步 1hr
3/3 打篮球 1.5hr
3/4 rest
3/5 rest
3/6 跑步 1hr
3/7 跑步 1hr
第2周得分＝ _10__
3/8 自行车 12miles（ 50mins + 50mins）
3/9 rest
3/10 打篮球 1.5hr
3/11 rest
3/12 跑步 1hr
3/13 跑步 1hr
3/14 insanity: power & resistant 40mins
p90x ab ripperX 10mins
第3周得分＝ ___
3/15 rest
3/16 p90x chest/shoulder/triceps 1hr
3/17 rest
3/18 insanity plyometrics 40mins
3/19 rest
3/20 insanity pure cardio 40mins
p... 阅读全帖 |
|
y***6
发帖数: 144 | 37 一空休息了7天，所以没减分
13*4 + （57-56）/57*100 = 53.75
用kg没问题？需要换成lb吗？
总得分 ＝ ___（请在活动结束时自己填入总分）
（１）运动得分 ＝ ___ ：
第1周得分＝ 13___
3/1 one hour yoga + one hour pilates
3/2 周末耐力跑，2小时40分，+ 20mins postrun yoga to stretch
3/3 rest
3/4 run 1小时50分+20 mins postrun yoga
3/5 10mile 1小时30分 + 20mins postrun yoga
3/6 1 hour yoga + P90X AB Ripper
3/7 1hour yoga + 50 mins run 8 km + 20mins rowing machine
第2周得分＝ __13_
3/8 one hour yoga + one hour pilates
3/9 rest
3/10 rest
3/11 rest
3/12 rest
3/13 yoga 1hour + 11 miles runni... 阅读全帖 |
|
y***6
发帖数: 144 | 38 身高165，体重56，想减到53kg，因为某网站说这时跑马的最佳体重， BMI 19.5
我这个礼拜体重掉了1kg差一点儿，跑步的感觉是跑得更快的同时心跳也不怎么标高了
，基本控制在有氧的那个区间内。
当然这也可能和我这周跑得多有关
总得分 ＝ ___（请在活动结束时自己填入总分）
（１）运动得分 ＝ ___ ：
第1周得分＝ ___
4/1 13miles 2hr + 20 mins yoga stretch
4/2 右膝盖不太舒服，快走了1个半小时， 没跑
4/3 1hr yoga ＋ 10miles 95mins（今天感觉速度掉了）
4/4 1hr yoga
4/5 1hr pilates + 1 hr yoga
4/6 18 miles 2 hrs 50mins
4/7 1.5 hours speedy walk (rest right knee)
4/8 rest
4/9 rest
4/10 1hr yoga
4/11 10 mile 90 mins + 1hr yoga
4/12 1hr pilates
4/13 16 miles 2hrs 28 mins
4/... 阅读全帖 |
|
Y*******o
发帖数: 3323 | 39 报名参加！脚好了，四月加强锻炼！
总得分 ＝ ___（请在活动结束时自己填入总分）
（１）运动得分 ＝ 40___ ：
第1周得分＝ _10__
4/1 Total body conditioning class 50mins
4/2 Hatha Yoga, P90X Abs
4/3 Rest
4/4 Boxing Class 50mins
4/5 P90X Chest Shoulders Triceps
4/6 椭圆机 1hr， 7mile， level5
4/7 椭圆机 1hr，
第2周得分＝ __10_
4/8 椭圆机 40mins
4/9 Hatha Yoga, P90X Abs
4/10 郑多燕腰腹操
4/11 快走3.5mile，坡度8
4/12 快走3.5mile，坡度10,郑多燕腰腹操
4/13 快走3.5mile，坡度10
4/14 椭圆机 1hr， 5mile， resistance 8
第3周得分＝ _10__
4/15 P90X chests shoulders and triceps, 椭圆机30mins， 2.5mile， resistance8
4/16... 阅读全帖 |
|
e*********n
发帖数: 351 | 40 继续报名减重，4月要在韩国度过，下了飞机先去买个体重称呵呵，争取4月多减点
总得分 ＝ __43_（请在活动结束时自己填入总分）
（１）运动得分 ＝ _40__ ：
第1周得分＝ 10___
4/1 running 45 mins 140lb
4/2 rest
4/3 rest
4/4 walking 40 mins
4/5 running 45 mins
4/6 walking 45 mins
4/7 wlaking 45 mins
第2周得分＝ １０___
4/8 rest
4/9 walking 40 mins
4/10 walking 40 mins
4/11 play ball 1h
4/12 running 40mins
4/13 weight training 40mins
4/14 walking 45mins
第3周得分＝ _１０__
4/15 rest
4/16 walking and running 45mins
4/17 walking 40mins
4/18 walking and running 40mins
4/19 rest
4/20 打球 40MIN... 阅读全帖 |
|
y***6
发帖数: 144 | 41 总得分 ＝ ___（请在活动结束时自己填入总分）
（１）运动得分 ＝ ___ ：
第1周得分＝ ___
4/1 13miles 2hr + 20 mins yoga stretch
4/2 右膝盖不太舒服，快走了1个半小时， 没跑
4/3 1hr yoga ＋ 10miles 95mins（今天感觉速度掉了）
4/4 1hr yoga
4/5 1hr pilates + 1 hr yoga
4/6 18 miles 2 hrs 50mins
4/7 1.5 hours speedy walk (rest right knee)
4/8 rest
4/9 rest
4/10 1hr yoga
4/11 10 mile 90 mins + 1hr yoga
4/12 1hr pilates
4/13 16 miles 2hrs 28 mins
4/14 rest
4/15 拉肚子。。。 悲催, rest
4/16 rest
4/17 1hr yoga
4/18 1hr yoga
4/19 1hr yoga + 1 hr pilates
4/20 14 miles run
4... 阅读全帖 |
|
N*****a
发帖数: 2630 | 42 继续参加活动，加油~~
总得分 ＝ 43.46
（１）运动得分 ＝ 40 ：
第1周得分＝ 10
4/1 body building 50min
4/2 circuit training 45min
4/3 running 40min
4/4 rest
4/5 郑多燕1套2套各30min
4/6 running 15min，swimming 30min
4/7 rest
第2周得分＝10
4/8 jumping rope 45min
4/9 jumping rope 45min
4/10 rest
4/11 rest
4/12 running 20min, jumping rope 20min
4/13 running 30min, swimming 20min
4/14 郑多燕1套2套各30min
第3周得分＝ 10
4/15 body building 45min
4/16 circuit training 45min
4/17 running 40min
4/18 circuit training 45min
4/19 郑多燕1套2套各30min
4/20 running ... 阅读全帖 |
|
w***n
发帖数: 9040 | 43 继续吧：
总得分 ＝ _43_（请在活动结束时自己填入总分）
（１）运动得分 ＝ _40_ ：
第1周得分＝ _10_
4/1 游泳40分钟,1000码
4/2 跑步机5英里,3%坡度,50分钟（肚子疼提前收工）平均心率147,平均步频88
4/3 路跑10公里,49分钟,平均心率153,平均步频90(37° Feels like 33° 6 mph E
wind Humidity 35%)
4/4 路跑10公里,52分钟,平均心率149,平均步频88(57° Feels like 53° 8 mphSW
wind Humidity 31%)
4/5 REST
4/6 引体向上三组
4/7 Perfect Pushup+仰卧起坐
第2周得分＝ _10_
4/8 路跑10公里,49分钟,心率152,步频89(61° Feels like 61° 4 mph NNE wind
Humidity 59%)
4/9 路跑10公里,49分钟,心率153,步频88(45° Feels like 39° 12 mph NNE wind
Humi... 阅读全帖 |
|
y***6
发帖数: 144 | 44 总得分 ＝ ___（请在活动结束时自己填入总分）
（１）运动得分 ＝ ___ ：
第1周得分＝ 10___
4/1 13miles 2hr + 20 mins yoga stretch
4/2 右膝盖不太舒服，快走了1个半小时， 没跑
4/3 1hr yoga ＋ 10miles 95mins（今天感觉速度掉了）
4/4 1hr yoga
4/5 1hr pilates + 1 hr yoga
4/6 18 miles 2 hrs 50mins
4/7 1.5 hours speedy walk (rest right knee)
第2周得分＝ 10___
4/8 rest
4/9 rest
4/10 1hr yoga
4/11 10 mile 90 mins + 1hr yoga
4/12 1hr pilates
4/13 16 miles 2hrs 28 mins
4/14 rest
第2周得分＝ 10___
4/15 拉肚子。。。 悲催, rest
4/16 rest
4/17 1hr yoga
4/18 1hr yoga
4/19 1hr yoga + 1 hr ... 阅读全帖 |
|
g*******e
发帖数: 4737 | 45 找到答案，如果哪个像我一样的菜鸟想知道，烤配如下。
When you're exercising in your target heart rate zone, you'll get the most
benefits of your running, or other cardiovascular activity. Your target
heart rate is 50-85% of your maximum heart rate. Knowing your target heart
rate helps you pace properly for different types of runs, and keeps you from
overexerting yourself or, on the other hand, not pushing yourself hard
enough.
There are different ways to calculate your target heart rate zone, but the
Karvonen Method is on... 阅读全帖 |
|
b***i
发帖数: 10018 | 46 今天在50m标准池游爽了。在跟0to1650计划，连跳两级了。
周一是:
200 m rest for 12 breaths
4 x 100m rest for 10 breaths between 100s
6 x 50m rest for 6 breaths between 50s
900m总共27:00
周三决定跳到:
400 m rest for 12 breaths
200 m rest for 10 breaths
4 x 100m rest for 8 breaths between 100s
4 x 50m rest for 4 breaths between 50s
1200m总共36:00。学会了二次打腿。
今天原定跟周三的计划，结果游了200m就觉得不想停了:
结果一直游了1000m，26:00。熊大和各位大大的指点很有帮助。
游完摸了一下心跳，6秒11下，大概110下每分钟。以前只能游50m的时候是130+。
LHR(low heart rate training)不仅对跑步管用，对游泳也管用啊。 |
|
W*******l
发帖数: 1868 | 47 5/27/2014
Warm up
400 free
100 Kick
Total 500
200 Free Rest 20"
175 Free Rest 20"
150 Free Rest 20"
125 Free Rest 20"
100 Free Rest 20"
75 Free Rest 20"
50 Free Rest 20"
25
Total 900
100 EZ
20 X25 On 40"
total 500
50 Kick
50 Fee
50 Kick
50 Fee
Total 200
4 X 50 Kick
Total 200
100... 阅读全帖 |
|
发帖数: 1 | 48 12/6/2017， 劳埃德 韦伯 安魂曲 挽歌/求主垂怜 pie jesu. 第一次听到这个歌，是
英国的一个歌唱比赛中，一个被霸凌的小男孩唱的，惊为天籁。他叫 andrew johnston
. 歌唱成为他对付被霸凌的武器，裁判问他如何对付霸凌，他说KEEP SINGING. what a
boy! 好多在场的观众，裁判都留下了眼泪，我也情不自禁哽咽了。
Merciful Jesus, merciful Jesus, merciful Jesus, merciful Jesus
Father, who takes away the sins of the world
Grant them rest, grant them rest
Merciful Jesus, merciful Jesus, merciful Jesus, merciful Jesus
Father, who takes away the sins of the world
Grant them rest, grant them rest
Lamb of God, Lamb of God, Lamb of God... 阅读全帖 |
|
发帖数: 1 | 49 12/6/2017， 劳埃德 韦伯 安魂曲 挽歌/求主垂怜 pie jesu. 第一次听到这个歌，是
英国的一个歌唱比赛中，一个被霸凌的小男孩唱的，惊为天籁。他叫 andrew johnston
. 歌唱成为他对付被霸凌的武器，裁判问他如何对付霸凌，他说KEEP SINGING. what a
boy! 好多在场的观众，裁判都留下了眼泪，我也情不自禁哽咽了。
Merciful Jesus, merciful Jesus, merciful Jesus, merciful Jesus
Father, who takes away the sins of the world
Grant them rest, grant them rest
Merciful Jesus, merciful Jesus, merciful Jesus, merciful Jesus
Father, who takes away the sins of the world
Grant them rest, grant them rest
Lamb of God, Lamb of God, Lamb of God... 阅读全帖 |
|
