Sunday, September 26, 2010
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%
Thursday, September 23, 2010
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%
Saturday, September 18, 2010
Friday, September 17, 2010
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.
This page shows recent 2 runs.
This page gives statistics of run data in your iPhone
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.
Wednesday, September 15, 2010
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%
Tuesday, September 14, 2010
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。
Saturday, September 11, 2010
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
- 8 November 2009 time 69:58 A/MHR 161/174
- 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
Thursday, September 9, 2010
Nike+ 4.32k time 32:49 pace 7:35 A/MHR 149/161 score 90%
Wednesday, September 8, 2010
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%
Tuesday, September 7, 2010
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%
Sunday, September 5, 2010
Friday, September 3, 2010
Wednesday, September 1, 2010
據說以下是 Mother Teresa 從 Paradoxical 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。
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.