Tuesday, September 28, 2010

Sunday, September 26, 2010

Low score but good run

The score was low at 30% due to a happy reason.    I was expecting to run in yellow zone for most of the time but it turned out that I was running mostly in green and kept on getting reminder to speed up.    My target stride rate was 165 and I have been slowing down until last 15 minutes.    Obviously my heart approves me to do stride rate up to 170 if my muscles and joints don't complaint I should be able to do close to 60 minutes for 10k at next run.

This month I have done 62k which is a record when the weather is cooler I will be doing more.

Nike+ 10.01k time 72:08 pace 7:12 A/MHR = 152/162 score 30%

 

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Thursday, September 23, 2010

If I were a running machine

I'm so comfortable at 160 strides per minute now if I were a machine I will be turning the dial up a bit and do 165 coming Sunday.    I'll be in yellow zone no doubt but I hope that would be lower end of the zone if I have good control of my stride rate.

Nike+ 8.01k time 61:44 pace 7:42 A/MHR 152/163 score 60%

 

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Saturday, September 18, 2010

Alternating pace

I tried today alternating stride rate between 160 and 168 for every 0.5k, this wasn't easy.

Nike+ 8.03k time 61:45 pace 7:41 A/MHR 155/169 score 20%

 

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Cello time sprinters

Moving onto this book soon, the last one on this series by Oxford.

Friday, September 17, 2010

nike+ running site in html5 soon?

I ran for the first time after updating iOS to 4.1 recently. Found something new at the Nike+ app which enables me to upload my run data to Nike+ site from the iPhone. This is convenient saving me the effort of cabling up the iPhone to my MBP launch iTunes and sync.

IMG_0218

This page shows recent 2 runs.

IMG_0220

This page gives statistics of run data in your iPhone

IMG_0219

Too bad as Nike+ running site is still running Flash I won't be seeing graphical run graphs until they adopt HTML5.

Also checked out Setting>Nike + iPod>Senor there isn't anything for Polar's wearlink pairing yet, too bad I will still be using my miCoach for running.

I fact I prefer the miCoach site in terms of usability and user interface, Nike+ running site has to be completely revamped using HTML5 to catch up.

目標

今次不會給自己定下時限,要十年或廿年也不打緊,況且退休後都要找些"世藝"。有一本書道成年人學吹奏樂器不好因 "氣"一定沒年青的好。樂器之王鋼琴又如何? 鋼琴其實不錯,容易上手,短時間可有小成,但你要孤獨地學習及練習,年長的有伴一起學和練比較好。

未有能力學之前先了解它的歷史,相關的故事也不錯。另有一部小說作品叫 The Spanish Bow 它的主線也是環繞 Pablo Casals 的事蹟寫的。

Wednesday, September 15, 2010

Won't get any better than this

According to the feedback given by miCoach I won't get anything better than 90% score.    Again a short 180 strides per minute dash at the end I now have a very good handle on maintaining a stride rate of 160~162.

Nike+ 4.22k time 32:20 pace 7:39 A/MHR 149/163 score 90%

 

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Tuesday, September 14, 2010

高分貝敍餐

前晚去了一年一度國慶飯局,各人去這些場合用意不同,坦白說我們又是同學敍會。

多年來飯局特色是娛樂節目,男女高音合唱獨唱大都是民族色彩十分濃的,不幸主辦機構沒有隔音耳機提供, 二小時的高分貝享受一年一次足夠了。

今年的節目有長足進步,首先節目中民族色彩的少了很多,粵語的所謂流行曲也有幾首(用結他及電子琴伴的),魔術表演我是第一次看到。

比較特別的是二胡獨奏,曲目不是什麼中國傳統古調,是 techno bit 的流行曲。演奏的那個他故然技藝高超但整體看似猴子戲多一點,我邊看邊說他可能會翻跟斗。其實我不知是什麼推動表演的要這樣變才能生存,是大部份人喜歡看 嗎? 老實說我是老古董一名,什麼 cross over 或 fusion 都不是我那杯茶。

記得多年前在香港看 Ruby Lakatos ensemble 在大會堂的演出,實在好但有很多外國朋友站起來手舞足蹈我坐著看的就不太高興了。我這輩的觀眾有些不是太熱情的。我相信壞孩子(或他們的經理人)例如 Nigel Kennedy Vanessa Mae 都是從市場角度搞新意思,他們是否真的享受是個疑問。

Saturday, September 11, 2010

31k this week

This is a record I have done 31.6k in 7 days.    The 10k today is my third one earlier records are appended at the end.   Today my aim is pace control and I found stride rate of 160 is best to get me within green zone.    Pace wasn't my concern and my next target will also be training on time, perhaps 90 minutes next Sunday.


Earlier 10k records

  1. 8 November 2009 time 69:58 A/MHR 161/174
  2. 19 November 2009 time 68:34 A/MHR 162/177

Nike+ 10k time 1:21:34 pace 8:09 A/MHR 152/161 miCoach distance edited

 

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Thursday, September 9, 2010

Fifth day

I'm surprised that I'm still doing this.    Getting up at 6am is the real challenge not the actual running on the road.    Today with better pace control at the beginning I scored 90%.    Now found that starting with the right pace/rhythm is very important.

Nike+ 4.32k time 32:49 pace 7:35 A/MHR 149/161 score 90%


Wednesday, September 8, 2010

Fourth day

The road was semi-dry the sky was clear although the color looked a bit funny.   Found no excuse so I went for my 4th consecutive morning run.

My legs didn't complain and once I have started I didn't feel any tiredness.    I had a pretty slow start never mind this experiment isn't about speed.    I have a higher score today due to the slower than normal stride rate at the beginning so at the end I tried another dash (5:36 minutes per k) for the last 2 minutes.


Nike+ 4.21 time 32:50 pace 7:47 A/MHR 153/170 score 60%

 

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Tuesday, September 7, 2010

Third day


I felt a bit of tiredness in the legs this morning but it didn't affect the run.   Pace control wasn't too good this morning and once 30 minutes was done I experimented a stride rate up to 180 (just below 6 minutes per k) at the end.    Weather is about to change later today perhaps I could rest tomorrow?

Nike+ 4.32k time 32:41 pace 7:33 A/MHR 153/166 score 40%

 

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How many days can I run?

If I run every morning how many days can I run before I give up?    I hope weather will be fine for this experiment.

Nike+ 4.37k time 32:06 pace 7:19 A/MHR 154/163 score 40%

 

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Sunday, September 5, 2010

7 days rest

I didn't mean to stop running for 7 days I just can't due to typhoon "Lion Rock".    As usual after long rest the score wasn't too good this morning.

Nike+ 4.4k, time 31:51, pace 7:13, A/MHR = 153/164, score 40%

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Friday, September 3, 2010

淚在眼角流

今天午飯和一些少有敍會的同學仔一起,不是數十年沒見的小學同學仔,只是六年光景 "腦"面全非。
其中一位把我的名字叫錯了,問題不太,光天化日,她不是在夢中,我也不是她理想情人的料子,沒有放在心上。離譜的是有一位花了九牛二虎之力也不能說出她當年組員的名字,甚至連人數也搞不清。
這還算了,我親愛的組員就是忘記了當年功課是誰做的,內容是什麼當然記不起。幸運的當然是我,我自作自受(分數方面),組員們對我的信任也永誌難忘。
最後我們實在太忘形,在眼角的淚痕十分難看要不斷清理,女士們說一頓飯皺紋多了,我想大笑好比帶氧運動,多做有益。
熱切期待下次帶氧運動。
不要對號入坐,說的不是你,快樂難求,難得胡塗!

Wednesday, September 1, 2010

無論如何

似懂非懂是我常說的,朋友們可能也覺得我說的是 "似是而非"。一切道理都要經過體會,未到那個年紀有些就是不能明白,這是廣東話的"唔化"。"化" 了就明。
據說以下是 Mother TeresaParadoxical Commandments 改成的,看化了其實就不需要好似煲呔一樣看紙仔來提醒自己,情緒控制當然不容易。
經常說很少會做到死,通常是被激死。
我近年在工作崗位(對外或對下而已)就是無論如何想講就講,只因知道工作壽命有限,今天不說還待何時? 明知對方不想聽,聽了或許不會同意,即使同意表示同情也未必行動(明知行動了又如何?),無論如何: 先說為快。正如退休首席法官退休時說問心無憾。
對上就 … 唉 … 因尚未做到"海納百川, 有容乃大, 壁立千仞, 無欲則剛",這個嗎 … 只有多吞口水,少說多做為妙!

People are often unreasonable, irrational, and self-centered. Forgive them anyway.
If you are kind, people may accuse you of selfish, ulterior motives. Be kind anyway.
If you are successful, you will win some unfaithful friends and some genuine enemies. Succeed anyway.
If you are honest and sincere people may deceive you. Be honest and sincere anyway.
What you spend years creating, others could destroy overnight. Create anyway.
If you find serenity and happiness, some may be jealous. Be happy anyway.
The good you do today, will often be forgotten. Do good anyway.
Give the best you have, and it will never be enough. Give your best anyway.
In the final analysis, it is between you and God. It was never between you and them anyway.