m**k
发帖数: 18660 | 1 That explains why I am getting slower and slower :)
For you, it is not just a 'run' it is TRAINING :)
my calendar marked. If it says 10
I run with a relaxed moderate effort, |
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w****1
发帖数: 4931 | 2 Haile Gebrselassie's 10K recovery run is done in 43 minutes. Your recovery
runs are about 10K in 50 minutes. That is way too fast. Just consider the
fact that your goal marathon time is more than 50% slower than Geb, yet your
recovery run is only 16% slower than Geb. |
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m**k
发帖数: 18660 | 3 I almost spend same amount of time.. but I am just getting slower and slower
;(
but |
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i*********5
发帖数: 19210 | 4 okay, Thanks! So that's about 0:05/mile slower than what your Garmin is
telling you. Converting that back to
time/km, it's about 0:03/km slower. I'll definitely keep that in mind in my
next race.
26. |
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m**k
发帖数: 18660 | 5 one day..you might just feel you could not run longer..
and getting slower and slower....inevitably
runs
about
the |
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T****a
发帖数: 4651 | 6 American physician, author and running enthusiast (1918 - 1993)
- He was a track star in college
- He became a cardiologist like his father
- He served as a doctor on the destroyer USS Daly during WWII
- He served as the medical editor for Runner's World magazine for many
years
- His book, "Running & Being: The Total Experience," was a New York
Times best seller
- He continued to run until his legs could no longer carry him...
Some of his famous quotes about running:
- Exercise is done against o... 阅读全帖 |
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yo
发帖数: 2534 | 7 Just read this about the last few weeks of marathon training. The author's
recommendation looks too fast for beginners, but the mileage for long runs
should be good to follow:
http://running-advice.com/blog/?p=4510
"Once you hit 20 miles, then bring the mileage down to 18 and then back up
to 20 again, then 18, 16, 8 miles going into the race. And make sure that
the all of the runs of 18 miles or shorter in this series are done at your
goal pace. The 20 milers can be slightly slower, but if you d... 阅读全帖 |
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w****1
发帖数: 4931 | 8 except that you were running 5:00 pace while I was doing 5:40. :)
tuoniao ran 18:20 in his tune up race before NYCM last year. I'm 3-4 sec/
mile slower, and if I could run the
marathon 5 sec/mile slower than tuoniao did last year, that'll give me just
under 3 hours, haha. |
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w*******e
发帖数: 2651 | 9 The Specificity Rule
The most effective training mimics the event for which you're training.
The 10-Percent Rule
Increase weekly training mileage by no more than 10 percent per week.
The 2-Hour Rule
Wait for about two hours after a meal before running.
The 10-Minute Rule
Start every run with 10 minutes of walking and slow running, and do the same
to cool down.
The 2-Day Rule
If something hurts for two straight days while running, take two days off.
The Familiar-Food Rule
Don't eat or drink anyth... 阅读全帖 |
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l**n
发帖数: 2405 | 10 I created this chart to show 2010 CIM male 30-44 years old runners their
extra pace slowness comparing their first 20 miles pace.
Male: 18.6% slower in last 6.2 miles.
Female: 11.24% slower in last 6.2 miles |
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w****1
发帖数: 4931 | 11 caught a cold since Wednesday, been having sore throat and a semi-dry semi-
wet cough that hurts my chest. wasn't sure if I could race this morning, but
decided to go anyway. didn't bring my GPS and went by feel. After the first
lap I knew I'd be slower than last year. I was having trouble breathing and
had mucus in my chest in the last mile which really bothered me. Ended up
with 30:58, a minute slower than last fall. :( |
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w****1
发帖数: 4931 | 12 We've just been talking about Radcliffe. Like Wang, she is a singular talent
, clearly. Mary Keitany just ran sub 2:20 at London in a nearly solo effort.
Singular talents exist, such as Hicham El Guerrouj. But even his 1500m
record, thought to be untouchable, came close to being challenged by Bernard
Lagat, who was only 0.34 seconds slower. It is just statistically unlikely, VERY,
unlikely that a group of 7 runners from the same era are faster than
everyone else in two decades. Someone can come ... 阅读全帖 |
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w********6
发帖数: 12977 | 13 On the other hand, we can also see how close Ryan Hall and other elite are
pushing to their limit. Ryan ran less than 20 seconds slower in his half
marathon and less than 30 seconds slower his best marathon |
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b***i
发帖数: 10018 | 14 strictly speaking, if you run it at easy to moderate pace(typically 10%
slower than M pace or slower), you still don't need gel, because you will
burning less sugar and more fat |
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n**d
发帖数: 164 | 15 对比一下， Renato Canova的 training philosophy
http://www.letsrun.com/forum/flat_read.php?thread=4036906
Funny you should ask. I'm just wrapping up an article/essay of sorts on
Renato Canova's training methods. Here is as brief of a summary as I can
give--it's a selection from the introduction.
Canova categorizes specific workouts as belonging to one of four
categories: regeneration, fundamental, special, and specific.
Regeneration is easy running that is designed to expedite recovery from
har... 阅读全帖 |
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b***i
发帖数: 10018 | 16 前天跑了15x(200m @40"-37"+ 200m jog)。
今天recovery 8迈，平均pace 8:32/mi，平均心跳124。
很久没有finish strong了，都是finish slower and slower...
Feel
mile,
mile |
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p***r
发帖数: 4859 | 17 两迈的Tempo也太短了吧，30-50分钟比较合适
T Runs. Threshold pace is about 88% of V02max (90% of VO2max or of HRmax).
Subjectively, T (threshold) pace is "comfortably-hard" running. For many
people it is slower than I OK race pace and for most people it is about 24
see per mile slower than current 5K race pace. |
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t*******f
发帖数: 2634 | 18 I also noticed that for slower speed, high cadence will
not lower HR. In fact, high too cadence will increase
HR significantly. So when I test/compare improvement, I
keep the same cadence. I usually run 182-186. Tried 190,
kind of tooooo fast cadence for me for my LHR runs, because
my LHR speed is abour 1 mph slower than yours. |
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L***0
发帖数: 1283 | 19 the ultra elites train at a much slower pace than elite marathoners. there
is simply no comparison. A sub 2:10 marathoner would almost never train at
slower than 7 minute pace. It is said that Brian Sell's easy runs are at 6:
00 pace (and he didn't even go sub 2:10). |
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m**t
发帖数: 1956 | 20 I did some data mining to figure out how much 2012 CIM was impacted by the
bad weather.
I selected a group of "repeat established runners" who had run 2010, 2011
and 2012 CIMs in a row with variation of 2011 and 2010 results less than 2%
and without change of division. I had 126 RE runners. One interesting stat
is that their avg age is 48.
My conclusion is that for those bqers, the avg time impact is about 2%, 4
minutes. Regular runners were affected much more, 5%+/12+ minutes slower.
Joggers (4... 阅读全帖 |
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M*****0
发帖数: 319 | 21 新新人逛跑版，看到大牛们高谈阔论BQ, MAF等等，实在是一头雾水。也不好意思发问
，怕被鄙视。
收集了一些新名词，以后也可以滥竽充数了。
"The easy run" or a "recovery run" is simply a run at an easy pace done for
recovery purposes or just simply enjoyment. Most of a beginner’s runs
should be easy runs. These runs improve a runner’s aerobic conditioning.
The intensity of these runs should permit conversing using complete
sentences (60-75% of your maximum heart rate).
"Jogs" usually refer to slow running done to recover between intervals.
"Long Runs" are typicall... 阅读全帖 |
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y***r
发帖数: 1845 | 22 前段时间有个问题，如果一直按照MAF心率跑起来太累该怎么办？和大牛们讨论了一下
，最终是按照MAF-10左右低心率跑。又看了Hadd's doc，觉得应该低心率打基础，所以
我按照130心率跑。但什么时候MAF心率跑呢？
今天看Phil Maffetone文章这样说：
At some point in the training process, daily runs at a 5:30 pace, for
example, become physically demanding, and running at this pace for a period
of time during each workout is difficult. This is the time for alternating
hard-easy days or fartlek workouts—but at or below the maximum aerobic
heart rate. Another option is what I refer to as aerobic intervals, where... 阅读全帖 |
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d*****8
发帖数: 66 | 23 看下面这个解释，跟人体结构有关。
不过上面牛们说的对，什么运动都有受伤的可能性，就算不运动吧，整天坐沙发也容易
腰疼，整天盯电脑容易眼干……呵呵
Patellofemoral Pain Syndrome
What It Is：
Pain and stiffness around the kneecap
Who're at Risk：
Women who run a 10-minute-per-mile pace or slower
Why：
Ideally, your kneecap glides smoothly in the groove at the end of your
thighbone. But because women have more flexible joints and a more extreme
angle from hip to knee (called the Q angle) than men, their kneecaps are
more likely to fall out of alignment. Pain intensifies at s... 阅读全帖 |
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R*****s
发帖数: 41236 | 24 包括初级中级高级3个16周计划，以及说明，我觉得非常的言简意赅，
有兴趣的可以看看, 当然他家的高级计划跟这里很多人比都不算啥了..
基本也是依据预期的MP来训练，高级计划最后几周也有tempo+long的组合拳...
http://www.baa.org/programs/training-programs/marathon-training
Rest Day
All training programs must have planned recovery. How often this takes place
is highly variable between athletes. Some people take two or three days off
from training each week. Others rarely take a day off. Everyone should have
planned easy days with little or no training. The program has the recovery
day set every... 阅读全帖 |
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R*****s
发帖数: 41236 | 25 包括初级中级高级3个16周计划，以及说明，我觉得非常的言简意赅，
有兴趣的可以看看, 当然他家的高级计划跟这里很多人比都不算啥了..
基本也是依据预期的MP来训练，高级计划最后几周也有tempo+long的组合拳...
http://www.baa.org/programs/training-programs/marathon-training
Rest Day
All training programs must have planned recovery. How often this takes place
is highly variable between athletes. Some people take two or three days off
from training each week. Others rarely take a day off. Everyone should have
planned easy days with little or no training. The program has the recovery
day set every... 阅读全帖 |
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R*****s
发帖数: 41236 | 26 5月期的RT看到这么篇有趣的文章，机器流 VS 野兽流， 俺应该算机器流 ：）
Of Machines and Beasts
http://www.runnersworld.com/race-training/of-machines-and-beast
THE RUNNER AS MACHINE
THE RUNNER AS BEAST
or Hybrid? :D
Two weeks before the 2012 New York City marathon, I decided to test my
fitness at a small 5K in Queens. I was in my late 30s, and my training had
been solid. Based on the previous year's times, I thought I might be able to
win. Or not.
As I warmed up near the course, I saw two guys doing strides with the form
of col... 阅读全帖 |
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R*****t
发帖数: 2115 | 27 浏览跑版，阅读到由于天冷了，有些跑友将户外跑步转变用健身房的treadmill；也阅
读到因为其它原因，有些跑友购买了treadmill在家跑。这使我想起曾经阅读过的一篇
文章，现与朋友们分享（http://www.runnersworld.com/treadmills/inside-job）。
Inside Job
Survive winter treadmill running by doing interval, hill, and tempo workouts.
By Laurel Leicht (December 30, 2011； Runner's World)
When it comes to icy roads, even the toughest runners head for the 'mills.
But running inside doesn't have to compromise your workout—you can still
accomplish the purpose of your run with a few tweaks. First o... 阅读全帖 |
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A***d
发帖数: 4037 | 28 啧啧! 咋办nie~~，恭喜双喜临门啊，今天
OWNED
=================================
【此篇文章是由自动发信系统所张贴】
由于 ARod 在 Soccer 版的 人身攻击 行为，
被暂时取消在本版的发文权力 14 天。
版主:sioc
Sun Nov 6 16:37:06 2011
=================================
【此篇文章是由自动发信系统所张贴】
由于 ARod 在 Baseball 版的 人身攻击 行为，
被暂时取消在本版的发文权力 14 天。
版主:northgate
Fri Nov 11 21:47:30 2011
=================================
【此篇文章是由自动发信系统所张贴】
由于 slower 在 Soccer 版的 人身... 阅读全帖 |
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m******k
发帖数: 2390 | 29 1. slower/ARod/predator/offman
她在微软工作，在西雅图生活。
她到处骂人，在PDA版都被封（again, WTF）
她居然申请个女娘马甲扮小姑娘 (predator)
她在黄马半场1:2落后的时候立马销声匿迹差不多一周，之后上来就骂人，几次三番
有人投诉了。
这些都是她自己在soccer版暴出来的， lol， 可没有人有闲工夫去挖她底细。
2. 从头到尾没有其他中立球迷或者萨米参与，就我一个人掉架子陪他玩玩。其它人没
时间，也没必要。 倒是几个常年行医的和ta同流合污，可见一斑.
3. 我是小人，对这种人就会玩以其道还其身。伊为何气急败坏，因为被抓到痛脚。
主要目的就是让新来的，不知道的看清楚这个人为什么这么变态骂人，见了以后绕道走。
现在slower/ARod/predator 都被封了，我meshwork也可以休息一下了，除非他又来新
的马甲。 |
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m******k
发帖数: 2390 | 30 我又躺枪了阿
是的，您的5个马甲 ARod/slower/offman/Shasta/predator (i am sure there are
more)
3个是男的 (ARod/slower/offman)
２个是女娘 (Shasta/predator)
让我们十分不解一个如果不是性别分裂的人为啥会这么干
人鸟至少始终如一，是男的就是男的，是小人就是小人。 LOL |
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s**c
发帖数: 34339 | 31 【 以下文字转载自 Complain 讨论区 】
发信人: slower (十年), 信区: Complain
标 题: [投诉]soccer版版主sioc打击报复
发信站: BBS 未名空间站 (Wed Mar 7 10:07:26 2012, 美东)
投诉人(ID):
slower
投诉对象及职务(限版主）:
soccer版版主sioc
投诉标题:
soccer版版主sioc因为以前在本版被提醒注意个人言行而打击报复
投诉目标(更改处理定/更改板规/弹劾板主...):
弹劾版主sioc
投诉理由及证据:
以前本人曾投诉该版主包庇某些人，站方处理结果是提醒其注意个人言行。
该版主不知悔改，反而变本加厉找各种借口封禁本人，连“如丧考妣”四个字
都强行算作PA封14天。鉴于其多次在各种场合叫嚣有机会就封我14天，
我认为该版主已经达不到公正制版的基本标准，请站方撤销该版主。
本次找借口：
http://www.mitbbs.com/article/Soccer/32816235_0.html
上次的投诉及处理结果：
http://www.mitbbs.com/article_t/Co... 阅读全帖 |
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N****w
发帖数: 416 | 32 发信人: slower (十年), 信区: Soccer
标 题: Re: 伊瓜因终于要走了
发信站: BBS 未名空间站 (Sun Apr 29 18:45:43 2012, 美东)
看新浪一篇谣言就把艺术扇子给high成这样，压抑了一个多礼拜，不容易啊
发信人: slower (十年), 信区: Soccer
标 题: Re: 伊瓜因终于要走了
发信站: BBS 未名空间站 (Sun Apr 29 18:55:27 2012, 美东)
嗯哪，您没high。皇马扇子貌似没像艺术扇子一样成天yy对手散伙。high来high去
鸟没像艺术扇子幻想的那样走路，倒是瓜先转进了。LOL
“遥想当年c罗受伤赛季，西瓜扛起半个皇马
赶紧走吧，保持点儿状态” |
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g******t
发帖数: 18158 | 33 下面这个slower (十年)的 2B帖子也是你发的吧？
Oh yeah! “Real Madrid fans are still celebrating the 2012 CL championship.”
你们接着 celebrate the 2002 CL championship还差不多，上个世纪五六十年代最粗
的大腿，这个世纪也朵过一次冠耶，一次非得庆祝十年不可，怪不得昵称要叫十年
发信人: slower (十年), 信区: Soccer
标 题: Re: 国王杯决赛定了在马德里
发信站: BBS 未名空间站 (Fri Feb 24 11:48:01 2012, 美东)
hehe, Barca should be careful what they wish for. It would be
a life time experience if Barca fans come to Madrid hoping to
embarrass Real Madrid only to find out Real Madrid fans are still
celebrating the... 阅读全帖 |
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u*********e
发帖数: 9616 | 34 nothing comparing to this guy.
Steven John Bradbury OAM (born 14 October 1973 in Camden, Sydney) is a
former Australian short track speed skater and four-time Olympian, who won
the 1,000 m event at the 2002 Winter Olympics after all of his opponents
were involved in a last corner pile-up.
Bradbury is best known for his memorable and unlikely gold medal win in the
men's short track 1000 metres event at the Salt Lake City 2002 Winter
Olympic Games, owing to three improbable events.
Bradbury won hi... 阅读全帖 |
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A***d
发帖数: 4037 | 35 由于 beattie 在 Soccer 版的 挑事PA 行为，
被暂时取消在本版的发文权力 3 天。
版主:zblgaoxin
由于 slower 在 Soccer 版的 PA 行为，
被暂时取消在本版的发文权力 3 天。
版主:zblgaoxin
最近几位版主办事都很利索, 这两位在本版的唯一事情就是挑衅骂人的, 新来的人看清
楚了(包括他们的马甲), 见到了绕道走.
beattie/toytoybear
slower/ARod/Shasta/predator/offman |
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r**********n
发帖数: 352 | 36 在泳版呆了有一段时间了。 也开一贴纪录一下自己的游泳进展。 我是40+的妈妈，游
得很慢，目标很多。
我是30多岁才开始学的，只会自由泳和蛙泳。 最近几年游得比较有规律，一般一星期2
-4次，45-60分钟，就是去lap swim， 大多游自由泳，再就是flutter kick, 速度好
像越来越慢了， 我还一直跑步。 LG 一直在上游泳课, 一星期2次，不做别的运动，却
越来越快 （12分钟700 yards），我自己测了一下，我顶多游475y. 于是也报了同样
的游泳课 （我早上, 他晚上）。
目标：
1） 12分钟 600 yards (update: 650 yards) in one year. Life time goal： 平均
速度50yards/min swim
> 1000 yards at this speed.
2) good at flip turn
3) 学会蝶泳 (dream goal)
4) 学会仰泳，这个应该不难。
2/11/2014 (1st day of class)
============================
12 minute... 阅读全帖 |
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r**********n
发帖数: 352 | 37 在泳版呆了有一段时间了。 也开一贴纪录一下自己的游泳进展。 我是40+的妈妈，游
得很慢，目标很多。
我是30多岁才开始学的，只会自由泳和蛙泳。 最近几年游得比较有规律，一般一星期2
-4次，45-60分钟，就是去lap swim， 大多游自由泳，再就是flutter kick, 速度好
像越来越慢了， 我还一直跑步。 LG 一直在上游泳课, 一星期2次，不做别的运动，却
越来越快 （12分钟700 yards），我自己测了一下，我顶多游475y. 于是也报了同样
的游泳课 （我早上, 他晚上）。
目标：
1） 12分钟 600 yards (update: 650 yards) in one year. Life time goal： 平均
速度50yards/min swim
> 1000 yards at this speed.
2) good at flip turn
3) 学会蝶泳 (dream goal)
4) 学会仰泳，这个应该不难。
2/11/2014 (1st day of class)
============================
12 minute... 阅读全帖 |
|
d**y
发帖数: 18174 | 38 最近注意力在足球上，差点漏掉ledecky神一样的表现
1500和800两破WR（尚不知道是否算数）
JUST days after lopping two seconds off the world record in the women's 1500
-meter freestyle, NCAP's Katie Ledecky took another two seconds off her
global standard in the women's 800-meter freestyle.
Ledecky rocketed to an unreal time of 8:11.00 today at The Woodlands Senior
Invitational, rushing her previous record of 8:13.86 set in Barcelona at the
World Championships last summer.
This is just days after Ledecky clocked a sizzling 15:34.23 in... 阅读全帖 |
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i*********5
发帖数: 19210 | 39 http://www.slowtwitch.com/Training/Swimming/Your_Best_Freestyle
Written by: Gary Hall, Sr.
Added: Sun Jan 30 2011
In life there are lumpers and splitters. Lumpers like to simplify everything
, perhaps to a fault, while splitters like to differentiate everything down
to the finest detail, perhaps to an obsession. Neither is necessarily right
or wrong, but for the moment, to describe the act of performing freestyle,
where admittedly, everyone appears to have a different stroke, I am going to
be a ... 阅读全帖 |
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K****D
发帖数: 30533 | 40 His serves looks slower than yours. He uses the "better form"
but did not use wrist and forearm enough. So in the end his racket
head speed is slower than yours. |
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K****D
发帖数: 30533 | 41 Really? I thought they were slower than some young guns I saw on the
court, also much slower than that 3.5 double man I posted a few days
ago.
Maybe because the camera is too far? @_@ |
|
J***e
发帖数: 283 | 42 you are high-high hand to me ah~~~~ :)
i am a bit struggling right now, i am not sure if by "control", it actually
means put more top-spin to the shot?
i push 62lb on multi/syn gut, the first 2 hours, i can swing fast and ball
lands right around baseline, control is good, feeling great (semi-western
here)... then the tension drops, i have to swing slower, more upwards just
to keep the ball in bound, but the ball is slower and gives a perfect target
for my partner to hit a flat winner (and he is ... 阅读全帖 |
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K****D
发帖数: 30533 | 43 I've replied to the exact same question from you long time ago.
I will repeat that answer here again.
Smaller racket --> faster maximum ball speed (including serving),
less spin.
Bigger racket --> slower maximum ball speed (including serving),
more spin.
amateur matches --> slower ball speed, and increasing ball
speed shows benefit.
Pro matches --> fast ball speed, any faster would cause the ball
go long. More spin is needed to keep the ball in.
My personal feelings are:
1) Against an opponent n... 阅读全帖 |
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K****D
发帖数: 30533 | 44 Li Na's forehand speed is slower than Stosur.
Li Na's backhand speed is faster than Stosur.
Li Na's serve speed is much slower than Stosur. |
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L***z
发帖数: 454 | 45 As a fan of Federer, it's getting a bit harder for me to watch him in recent
years and recently he is off even more after a good surge late last year
and Wimbledon. The fact is that he's going down overall despite of the
occasional shining performance.
At the Master Cup, whether he made the championship or not, he used to be
almost always very, very sharp and his strokes were just amazing. He even
served better indoors.
This year in London, his shots are becoming much slower, and with
unbelievab... 阅读全帖 |
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i*********r
发帖数: 5101 | 46 The development of tennis game has a lot to to with the new technology of
racquets and strings, particular the strings. With one luxilon string, you
can do many things. The passing shot becomes so easy nowadays. Plus all
surfaces become slower and slower, making passing shots even easier.
Agassi is quite a mover and pretty strong. It is just that they did not have
to play physical defensive games back then... a 33 years old andre still
can hang on with roger for 5 sets, indicate how strong he is... 阅读全帖 |
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r**x
发帖数: 1372 | 47 这不属于限制级吧：
The gender of a baby is determined by the sperm from the man rather than the
ovum from the woman. The sperm which make a baby girl are much larger and
slower swimming than the sperm which make a boy baby. In addition, the
female sperm can also live for longer. Using this information, if you have
intercourse a couple of days before ovulation is likely to take place, the
male sperm are likely to have died off by the time ovulation happens, thus
leaving the slower moving female sperm read |
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x*****7
发帖数: 4749 | 48 三月份的这篇 Black Holes 文章很有趣，连我这种科学白痴都读懂了。。
Copy 其中的一部分关于suck和time的讨论。最后一段说的，不就是我们古人说的，天
上一天，地上万年吗？
这里是原文链接：http://ngm.nationalgeographic.com/2014/03/black-holes/finkel-text
It’s important to clarify a couple of things about black holes. First is
the idea, popularized in science fiction, that black holes are trying to
suck us all in. A black hole has no more vacuuming power than a regular star
; it just possesses extraordinary grip for its size. If our sun suddenly
were to become a black hole—not go... 阅读全帖 |
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H********k
发帖数: 3950 | 49 they mentioned in deeper dream level, time is slower and music will be
elasticated.
so it makes total sense, when someone put on the "Non, Je Ne Regrette Rien"
music, the next level will hear the main theme of the film, the slower
rendition.
Indeed brillliant, but never disguised! |
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p*********r
发帖数: 4593 | 50
In terms of auto focus, nex-5r is nex-5n + phase auto focus.
The phase auto focus is used in outdoor and day time environment(has
sufficient light). In indoor or low light environment, nex-5r still uses its
old contrast auto focus that's used on nex-5n. This is called hybird
autofocus.
Somehow Sony didn't do good job on nex-5r and nex-6(same hybird
mechanism). Most of reviewers say that there is no performance improvement
in its autofocus from nex-5n to nex-5r or nex-6. Its autofocus is much
sl... 阅读全帖 |
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