tag:blogger.com,1999:blog-173304082024-03-14T02:38:05.300+08:00肥皂箱子好友,羅馬人,同胞們,把你們的耳朵借給我吧<br>
(Friends, Romans, countrymen, lend me your ears)
<br><br>
--威廉.莎士比亞ivhshttp://www.blogger.com/profile/08366063800777012957noreply@blogger.comBlogger68125tag:blogger.com,1999:blog-17330408.post-16929354973912023472015-04-03T16:25:00.001+08:002015-04-04T14:23:43.954+08:00Garmin Fenix 3 發表會 -初次印象<p><img title="IMG_0998.jpg" src="http://lh6.ggpht.com/-492aHR8RcIE/VR5NaZcq2sI/AAAAAAAAJC0/QhAr9wbpJeo/IMG_0998.jpg?imgmax=800" alt="IMG 0998" width="450" height="600" border="0" /></p>
<p> </p>
<p>三月中有幸獲邀參加Garmin Fenix 3的產品發表會。地點在忠孝東路四段的活力廚房,這是個跑者圈內相當知名的餐廳。</p>
<p> </p>
<p>牆上掛滿了世界各大馬拉松的路線圖,激勵人心的標語,還有知名跑者到訪的親筆簽名。</p>
<p><img title="IMG_1061.jpg" src="http://lh4.ggpht.com/-Bg_CtX_r2k0/VR5NuI9dayI/AAAAAAAAJEU/LWmf9w8PJL8/IMG_1061.jpg?imgmax=800" alt="IMG 1061" width="450" height="600" border="0" /><img title="IMG_1060.JPG" src="http://lh3.ggpht.com/-niIdIUSkPr8/VR5NvqLSC-I/AAAAAAAAJEc/5r0lUXRKJ_0/IMG_1060.JPG?imgmax=800" alt="IMG 1060" width="600" height="450" border="0" /></p>
<p> </p>
<p>這次Garmin推出的Fenix 3有兩款,基本款和藍寶石版。功能和外觀完全一樣。不同點是:</p>
<p>基本款的錶帶是塑膠 (可以更換錶帶),藍寶石版本的錶面採用藍寶石玻璃,錶帶則使用鋼帶。</p>
<p><img title="IMG_0984.jpg" src="http://lh4.ggpht.com/-tnq6WPHBJBI/VR5NbwGS41I/AAAAAAAAJC8/a5TQjEf4NzY/IMG_0984.jpg?imgmax=800" alt="IMG 0984" width="450" height="600" border="0" /><img title="IMG_0994.jpg" src="http://lh5.ggpht.com/-YnQR7rQy4OQ/VR5NdRN5HYI/AAAAAAAAJDE/UHENiH372EI/IMG_0994.jpg?imgmax=800" alt="IMG 0994" width="450" height="600" border="0" /></p>
<p> </p>
<p>從側面看,Fenix 3相當地厚: 16 mm,頗有份量和霸氣。</p>
<p><img title="IMG_1030.jpg" src="http://lh4.ggpht.com/-LmfmnjrwLxA/VR5NfH3FkqI/AAAAAAAAJDM/2g3_Z3HeKLw/IMG_1030.jpg?imgmax=800" alt="IMG 1030" width="450" height="600" border="0" /></p>
<p> </p>
<p>藍寶石版本的鋼質錶帶讓這隻手錶也適合平常配戴,但是重量就從基本款的85公克增加到藍寶石版本的165公克。幸好,藍寶石版本的標準配備中,還有一組黑色塑膠錶帶。所以平時配戴用鋼帶,運動的時候改成塑膠錶帶,好像也挺不錯的。</p>
<p><img title="IMG_1031.jpg" src="http://lh3.ggpht.com/-1gSELPa3tC4/VR5Ngs2G4-I/AAAAAAAAJDU/Y0xyojDyHMI/IMG_1031.jpg?imgmax=800" alt="IMG 1031" width="450" height="600" border="0" /></p>
<p> </p>
<p>從另一個角度來看Fenix 3的厚度,我開始擔心穿西裝的時候沒辦法收到袖子裡面。</p>
<p><img title="IMG_1015.jpg" src="http://lh4.ggpht.com/-h5qrPTdC07k/VR5NiNXVjiI/AAAAAAAAJDc/RfjSkRJLN6o/IMG_1015.jpg?imgmax=800" alt="IMG 1015" width="450" height="600" border="0" /></p>
<p> </p>
<p>Fenix 3除了鐵人三項的功能之外,還加入了越野活動的功能。加強高度資料的準確性,還能顯示氣壓,溫度,濕度。</p>
<p><img title="IMG_1011.jpg" src="http://lh5.ggpht.com/-Ad28heP2giA/VR5NjvxU0SI/AAAAAAAAJDk/u8CgU3_pGRA/IMG_1011.jpg?imgmax=800" alt="IMG 1011" width="450" height="600" border="0" /></p>
<p> </p>
<p>羅盤的功能,加上雙衛星系統的功能,這隻手錶可以用來導航。只可惜這個活動辦在室內,不方便帶到戶外去測試。</p>
<p><img title="IMG_1007.jpg" src="http://lh6.ggpht.com/--cI3W-MbCt8/VR5OhwDoVvI/AAAAAAAAJFQ/sX-T8K-7VpQ/IMG_1007.jpg?imgmax=800" alt="IMG 1007" width="450" height="600" border="0" /><img title="IMG_1013.jpg" src="http://lh6.ggpht.com/-D8G5oABsUdo/VR5OjChfupI/AAAAAAAAJFY/7yFL1O20VMU/IMG_1013.jpg?imgmax=800" alt="IMG 1013" width="450" height="600" border="0" /></p>
<p> </p>
<p> 藍寶石版本實在令人愛不釋手啊。配色和螢幕顯示都很有質感。</p>
<p><img title="IMG_1005.jpg" src="http://lh6.ggpht.com/-m-pIWFwrcfI/VR5NljmVp0I/AAAAAAAAJDs/ofiiFuQa9OM/IMG_1005.jpg?imgmax=800" alt="IMG 1005" width="450" height="600" border="0" /></p>
<p> </p>
<p>打開背光,顯示活動模式的選項。除了登山,越野跑等活動之外,其他和Garmin 920XT的功能幾乎一樣。</p>
<p><img title="IMG_1012.jpg" src="http://lh6.ggpht.com/-btVD7lGtKps/VR5N2J0n_AI/AAAAAAAAJE8/1Q1Qk2lyNFI/IMG_1012.jpg?imgmax=800" alt="IMG 1012" width="450" height="600" border="0" /></p>
<p> </p>
<p>活動的亮點除了產品之外,還找了3位國內知名的冒險家和運動員來現身說法。第一位是“尋找成吉思汗探險”的陳仲仁先生,分享他們12個月內,沿著成吉思汗的足跡,橫跨歐亞大陸21000公里的探險歷程。</p>
<p><img title="IMG_0995.JPG" src="http://lh5.ggpht.com/-Fsc4GHH9avM/VR5NnHomBOI/AAAAAAAAJD0/ZRQOuAQlytI/IMG_0995.JPG?imgmax=800" alt="IMG 0995" width="600" height="450" border="0" /></p>
<p> </p>
<p>第二位講者是風浪板選手張浩的分享,可惜當時一直忙著幫手上的Fenix 3照相,忘了拍幾張他的演講。(羞)</p>
<p>第三位是來自紐西蘭的Ruth Croft,這位越野跑女將在台灣跑者圈內可以說是大名鼎鼎。小弟久聞其名,這次終於看到本人,並聽她分享越野跑的樂趣,還有為什麼會選擇待在台灣的理由。</p>
<p><img title="IMG_1023.JPG" src="http://lh6.ggpht.com/-9T31kOnz0nk/VR5Nox3wd0I/AAAAAAAAJD8/gd3jvkSGzV4/IMG_1023.JPG?imgmax=800" alt="IMG 1023" width="600" height="450" border="0" /></p>
<p> </p>
<p>會後大家繼續測試手錶,享用活力廚房準備的茶點飲料。趁這個機會幫三位講者和Garmin的Jason大哥拍一張合照。(Fenix 3戴在三位來賓的手上真不錯看)</p>
<p><img title="IMG_1035.JPG" src="http://lh6.ggpht.com/-wZQ-HXik2R4/VR5NsYr6NFI/AAAAAAAAJEM/fdDNfNzdXeQ/IMG_1035.JPG?imgmax=800" alt="IMG 1035" width="600" height="450" border="0" /></p>
<p><img title="IMG_1059.JPG" src="http://lh5.ggpht.com/-4K7mDcis7fk/VR5NxXZdQMI/AAAAAAAAJEk/K_aMTTuibRU/IMG_1059.JPG?imgmax=800" alt="IMG 1059" width="600" height="450" border="0" /><img title="IMG_1057.JPG" src="http://lh5.ggpht.com/-S0g6tusDEWk/VR5Ny8p_1mI/AAAAAAAAJEs/sGfi-DCtMG8/IMG_1057.JPG?imgmax=800" alt="IMG 1057" width="600" height="450" border="0" /></p>
<p> </p>
<p>售價的部分大概是目前最令人抱怨了,美國Garmin的建議售價(美金):</p>
<p>基本款:$499.99</p>
<p>藍寶石款:$599.99</p>
<p> </p>
<p>台灣Garmin所公佈的建議售價(台幣):</p>
<p>基本款:$18990</p>
<p>藍寶石款:$22990</p>
<p> </p>
<p>兩地價格的落差不小,未來應該會有不少人從國外平行輸入吧?</p>
<p> </p>
<h3><strong>結語:</strong></h3>
<p><strong></strong>Fenix 3真是好物,它是Garmin 920XT再加上越野,登山,滑雪活動所需的功能(導航,氣壓,溫度,濕度,高度)的綜合體,基本上是個大補帖的概念。</p>
<p>其實,另外一個還未廣為人知,卻是Fenix 3最令小弟期待的地方是:</p>
<p>從2014年開始,Garmin所推出的手錶(920XT,Vivoactive, Fenix 3, Epix) 開始支援Connect IQ。什麼是Connect IQ?簡單來說,就是Garmin將手錶平台化,將內部的資料欄位和功能開放,讓第三方開發者可以開發app, widget, 或者介面。透過開發者的創意來豐富手錶的功能,同時改變手錶介面的look and feel,更加個性化。</p>
<p> </p>
<p>目前看到一些有趣的app,有觀測星象,也有美化錶面的app,未來應該會有更多的app出現。 </p>
<p><img title="21a1addc-f5eb-4370-a85f-03b8dc410e13.jpeg" src="http://lh4.ggpht.com/-L66PBHphQ9A/VR7SMHNFYAI/AAAAAAAAJFo/pmBBoDFsBsk/21a1addc-f5eb-4370-a85f-03b8dc410e13.jpeg?imgmax=800" alt="21a1addc f5eb 4370 a85f 03b8dc410e13" width="200" height="200" border="0" /><img title="b7a710b0-e04f-4755-aae3-c5483addbc2d.jpeg" src="http://lh3.ggpht.com/-5MmfrPEXqGg/VR7SN7_1AgI/AAAAAAAAJFw/nheJalmQlAE/b7a710b0-e04f-4755-aae3-c5483addbc2d.jpeg?imgmax=800" alt="B7a710b0 e04f 4755 aae3 c5483addbc2d" width="200" height="200" border="0" /><img title="ff04db07-650e-428e-b814-b5c13e6aa6e5.png" src="http://lh6.ggpht.com/-ZzgT-9qp8Mo/VR7SPGN_1bI/AAAAAAAAJF4/3gLbfF-UPLQ/ff04db07-650e-428e-b814-b5c13e6aa6e5.png?imgmax=800" alt="Ff04db07 650e 428e b814 b5c13e6aa6e5" width="200" height="200" border="0" /></p>
<p>(圖片來源:Garmin網站)</p>
<p> </p>
<p>可惜Connect IQ的Beta版只開放給美版的機子使用,台灣地區的用戶要再等到Garmin在4月初正式公布後,才可以開始使用。有興趣的讀者不妨到<a href="https://apps.garmin.com/en-US/">https://apps.garmin.com/en-US/</a>看看,這個應該就是未來Garmin的app store。</p>
<p> </p>
<p>話說回來,台灣的價錢實在不怎麼漂亮啊,我要開始存錢了,還是打電話去和美國的親友聯絡一下感情?</p>
<p> </p>
<p> </p>
<p> </p>ivhshttp://www.blogger.com/profile/08366063800777012957noreply@blogger.com0tag:blogger.com,1999:blog-17330408.post-71075040564466158302015-03-23T23:51:00.001+08:002015-03-23T23:53:07.310+08:00MW Watch開箱文 Part II<p> </p>
<p>使用案例:自行車,游泳</p>
<p> </p>
<p>這次測試MW Watch的自行車配件包含踏頻感應器和速度感應器。出門測試前,先把它們裝上我的自行車。</p>
<p><img title="IMG_0844.JPG" src="http://lh4.ggpht.com/-bZCutZdji5c/VRA1yGHbz5I/AAAAAAAAIxQ/Eb8pNzyxiTY/IMG_0844.JPG?imgmax=800" alt="IMG 0844" width="600" height="450" border="0" /></p>
<p> </p>
<p>說明書只有一張,看起來有點複雜,而且是英文版。幸好花點功夫看圖,就能夠搞懂安裝的方法。對於新手來說,還是有點小小的挑戰。</p>
<p><img title="IMG_0895.jpg" src="http://lh6.ggpht.com/-QIhUke961UM/VRA1vHslkwI/AAAAAAAAIxA/rZ0xeonqgn8/IMG_0895.jpg?imgmax=800" alt="IMG 0895" width="600" height="600" border="0" /><img title="IMG_0896.jpg" src="http://lh6.ggpht.com/-Dit_TpN5blI/VRA1wlQfnFI/AAAAAAAAIxI/r6fyV92phds/IMG_0896.jpg?imgmax=800" alt="IMG 0896" width="600" height="600" border="0" /></p>
<p> </p>
<p>安裝的過程很順利,設計得不錯,卡榫對位挺準確的。</p>
<p><img title="Screen Shot 2015-03-08 at 18.45.50.png" src="http://lh3.ggpht.com/-qVjeYyOsho4/VRA2ICJG7fI/AAAAAAAAIy4/cLKbI-VMca8/Screen%252520Shot%2525202015-03-08%252520at%25252018.45.50.png?imgmax=800" alt="Screen Shot 2015 03 08 at 18 45 50" width="350" height="257" border="0" /><img title="Screen Shot 2015-03-08 at 18.48.32.png" src="http://lh3.ggpht.com/-gYh2D9m6CY4/VRA2LyZLNsI/AAAAAAAAIzI/5mm0Bj5J4nY/Screen%252520Shot%2525202015-03-08%252520at%25252018.48.32.png?imgmax=800" alt="Screen Shot 2015 03 08 at 18 48 32" width="314" height="257" border="0" /> </p>
<p> </p>
<p>大功告成後,接下來就是和手錶配對。可以選擇同時配對兩個感應器,或者是分開配對。</p>
<p><img title="IMG_0891.JPG" src="http://lh6.ggpht.com/-h3qxwmjo6rQ/VRA12aroa3I/AAAAAAAAIxo/Qlduj3tuE5A/IMG_0891.JPG?imgmax=800" alt="IMG 0891" width="600" height="600" border="0" /></p>
<p> </p>
<p>實驗發現,最好配對的過程,稍微轉動踏板,讓車輪運轉的狀況下,手錶很快就抓到感應器的訊號。</p>
<p><img title="IMG_0892.JPG" src="http://lh4.ggpht.com/-t-itsk6s-p8/VRA135TMUWI/AAAAAAAAIxw/ZdeCrPoOkIo/IMG_0892.JPG?imgmax=800" alt="IMG 0892" width="600" height="600" border="0" /></p>
<p> </p>
<p>配對完成後,提醒大家記得設定自行車的輪周長。在有GPS訊號的狀況下,手錶會以GPS的軌跡來計算車速。但是處在如果沒有GPS訊號的場所(隧道,室內),車速的計算就要靠踏頻和輪周長這兩個數據。</p>
<p><img title="IMG_0893.JPG" src="http://lh3.ggpht.com/-WzheRzbMkz8/VRA15f_R28I/AAAAAAAAIx4/XGCAyhg54Q8/IMG_0893.JPG?imgmax=800" alt="IMG 0893" width="600" height="600" border="0" /></p>
<p> </p>
<p>一切就緒後,開始出門測試!雖然四周都是高樓大廈,今天不到30秒就抓到訊號。</p>
<p><img title="IMG_20150308_155756.jpg" src="http://lh4.ggpht.com/-OKfIt5ig3Xg/VRA163OE_cI/AAAAAAAAIyA/3DDLPwMZDfM/IMG_20150308_155756.jpg?imgmax=800" alt="IMG 20150308 155756" width="600" height="450" border="0" /></p>
<p> </p>
<p>出發前先來張留影,手錶固定在把手上,在白天光線下,依舊可以清楚地看到螢幕顯示。</p>
<p><img title="IMG_20150308_155827.jpg" src="http://lh6.ggpht.com/-gNbUXtyJU24/VRA1-xrumYI/AAAAAAAAIyQ/SlSZ3YyzAeI/IMG_20150308_155827.jpg?imgmax=800" alt="IMG 20150308 155827" width="600" height="450" border="0" /></p>
<p> </p>
<p>車子啟動後,各項數據開始讀進來,MW Watch顯示和騎車相關的資訊,和跑步功能一樣,總共有4頁的資訊。下圖是其中的第三頁,顯示到目前為止,熱量的消耗,平均心率和踏頻。(邊騎車邊照相實在是個高難度的動作,焦距模糊的部分,請各位多包涵)</p>
<p><img title="IMG_20150308_160408_hdr.jpg" src="http://lh6.ggpht.com/-vEy4BS-y9lA/VRA2AXxk7bI/AAAAAAAAIyY/QFmOqmvGb-Q/IMG_20150308_160408_hdr.jpg?imgmax=800" alt="IMG 20150308 160408 hdr" width="598" height="449" border="0" /></p>
<p> </p>
<p>結束騎乘後,透過手機藍芽的功能,立刻將資料上傳到馬拉松世界。</p>
<p><img title="Screen Shot 2015-03-08 at 19.11.32.png" src="http://lh6.ggpht.com/-NtaOOxDFhmw/VRA2PYekOZI/AAAAAAAAIzY/SnweQxTJaDU/Screen%252520Shot%2525202015-03-08%252520at%25252019.11.32.png?imgmax=800" alt="Screen Shot 2015 03 08 at 19 11 32" width="243" height="217" border="0" /></p>
<p><img title="Screen Shot 2015-03-08 at 19.10.29.png" src="http://lh3.ggpht.com/-4ZmDWSDJ-MY/VRA2N_pvV2I/AAAAAAAAIzQ/ZpHe6FAwW6o/Screen%252520Shot%2525202015-03-08%252520at%25252019.10.29.png?imgmax=800" alt="Screen Shot 2015 03 08 at 19 10 29" width="243" height="343" border="0" /></p>
<p> </p>
<p>接下來小弟停妥自行車,前往室內游泳池測試游泳的功能。在下水之前,您必須設定場地模式。目前MW Watch提供室內50公尺,室內25公尺,和戶外訓練(開放水域)三種選擇。在室內25和50公尺的模式下 ,不會使用GPS定位。只有在戶外訓練模式下,手錶才會開啟GPS。</p>
<p><img title="IMG_20150308_165223_hdr.jpg" src="http://lh5.ggpht.com/-k4jCd_YO4Jk/VRA2CB-ARRI/AAAAAAAAIyg/Y5XCewxaXYU/IMG_20150308_165223_hdr.jpg?imgmax=800" alt="IMG 20150308 165223 hdr" width="600" height="450" border="0" /></p>
<p> </p>
<p>另外還要設定泳姿:自由式,蛙式或仰式。沒有蝶式的選擇。</p>
<p>下水游了幾趟之後,上岸看看手錶收集的數據。游泳的效率可以從平均划水數和Swolf這兩個數值顯現。</p>
<p>實驗的結果,覺得划水數的計算蠻準確的。有了這樣的工具,就不需要自己計算划水數。對於時間,距離,划水數,和效率等相關數字,可以在4頁的顯示中快速查詢。</p>
<p>另外,每游完一圈時候,手錶會自動發出嗶聲,在水裡依然清晰可聞。</p>
<p><img title="IMG_20150308_171123.jpg" src="http://lh4.ggpht.com/-IZBIW-0yYXE/VRA2ENhvqCI/AAAAAAAAIyo/GTsVL2_JKO4/IMG_20150308_171123.jpg?imgmax=800" alt="IMG 20150308 171123" width="600" height="450" border="0" /></p>
<p> </p>
<p>三鐵/二鐵的模式</p>
<p>目前MW Watch提供了自行車,游泳,和跑步的複合模式。您可以任意組合這三種運動和次序。</p>
<p><img title="IMG_0970.jpg" src="http://lh5.ggpht.com/-Nfbl4BpnbWQ/VRA2UHw4QkI/AAAAAAAAIzw/KNKEIrNu85Q/IMG_0970.jpg?imgmax=800" alt="IMG 0970" width="450" height="600" border="0" /></p>
<p> </p>
<p>以下是三鐵的模式</p>
<p><img title="IMG_0971.jpg" src="http://lh4.ggpht.com/-7uQVk-FlSSc/VRA2V3psoCI/AAAAAAAAIz4/M-bjfe8IA4M/IMG_0971.jpg?imgmax=800" alt="IMG 0971" width="450" height="600" border="0" /></p>
<p> </p>
<p>或者是改成二鐵</p>
<p><img title="IMG_0973.jpg" src="http://lh5.ggpht.com/-WihzlcJFMUs/VRA2ZTonFVI/AAAAAAAAI0I/AvuUOcxWoX0/IMG_0973.jpg?imgmax=800" alt="IMG 0973" width="450" height="600" border="0" /></p>
<p> </p>
<p>以二鐵的模式為例子,比賽總時間就是:騎車時間+T1(轉換時間)+跑步時間。</p>
<p>讓我們來看看MW Watch如何處理:</p>
<p>按下了開始二鐵運動的按鈕後,螢幕出現3個數字:第一行是總時間,第二行是騎車時間,第三行是騎車的距離(由於小弟以步行測試,所以距離只有1.08公里)。MW Watch在螢幕左下角提醒,下一個區段是T1。</p>
<p><img title="IMG_0975.jpg" src="http://lh5.ggpht.com/-iya78shMO9w/VRA2bckbQnI/AAAAAAAAI0Q/2tkd1FFZ3Cg/IMG_0975.jpg?imgmax=800" alt="IMG 0975" width="450" height="600" border="0" /></p>
<p> </p>
<p>到了自行車的終點後,按左下方的按鈕,進入T1,螢幕的顯示第一行是比賽至今所花的時間;第二行是在轉換區的時間;MW Watch提醒下一個區段是跑步。</p>
<p><img title="IMG_0979.jpg" src="http://lh6.ggpht.com/-0HP-Js4jC6U/VRA2fH0FTkI/AAAAAAAAI0g/62zjPLbr7Fk/IMG_0979.jpg?imgmax=800" alt="IMG 0979" width="450" height="600" border="0" /></p>
<p> </p>
<p>完成轉換區的準備後,再按一下左下方的按鈕,就可以進入跑步模式。第一行仍然是比賽總時間,第二行切換成跑步所花的時間,第三行是已跑的距離。下一站就是終點了。</p>
<p><img title="IMG_0980.jpg" src="http://lh4.ggpht.com/-4UUQCe1EhmU/VRA2hFcrqnI/AAAAAAAAI0o/kERn1LWbrk0/IMG_0980.jpg?imgmax=800" alt="IMG 0980" width="450" height="600" border="0" /></p>
<p> </p>
<p>結語</p>
<p>經過了近兩個月的使用,MW Watch逐漸成為小弟的主力運動錶。由於實在的功能設計和電池續航力,使得這隻GPS三鐵表可以擔當重責大任。</p>
<p> </p>
<p>功能方面,特別是針對訓練的部分,這隻手錶提供了基本的功能。跑友也許會覺得間歇訓練的功能可以再加強,或者增加更專業的數據收集(垂直振幅,著地時間等等)。游泳的朋友可能會希望多增加泳姿的自動辨認。不過,市面上具有這些功能的三鐵手錶,價格往往是MW Watch的2倍以上。</p>
<p> </p>
<p>如果您更看重後端平台的支援,甚至是社群的功能。馬拉松世界應該是目前數一數二的選擇。馬拉松世界的平台用類似臉書的方式,將上傳的運動資料以朋友動態的方式發佈。另外,您還可以將參賽的紀錄,跑鞋的里程數和運動記錄相連接,這些貼近台灣使用者的設計,使得MW Watch在同價位的產品中,多了一些競爭力。</p>
<p><span style="font-size: 18px;">(測試產品由馬拉松世界贊助,並在</span><a style="font-size: 18px;" href="https://www.blogger.com/www.sportsnote.com.tw">運動筆記</a><span style="font-size: 18px;">同步刊出)</span> </p>
<p> </p>
<p> </p>
<p> </p>ivhshttp://www.blogger.com/profile/08366063800777012957noreply@blogger.com0tag:blogger.com,1999:blog-17330408.post-35263074309892811722015-02-28T13:24:00.001+08:002015-03-23T23:50:53.216+08:00MW Watch 開箱文 Part I<span style="font-family: Helvetica; font-size: 18px;"><img alt="Ori 54698e72b3cc3" border="0" src="http://lh5.ggpht.com/-EJb01E8V8ew/VPFQ2M0PVzI/AAAAAAAAHvs/LEQ0xiMEHmY/ori_54698e72b3cc3.jpg?imgmax=800" height="188" title="ori_54698e72b3cc3.jpg" width="260" /></span><br />
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<span style="font-family: Helvetica; font-size: 18px;">最近一兩年來,隨著GPS技術的成熟,製造成本大幅下降。GPS的應用從傳統的導航裝置逐漸向健康運動的領域延伸。加上全球瘋跑步的推波助瀾之下,穿戴裝置在這兩年開始流行。跑步的族群中對於GPS手錶的接受度也越來越高。</span></div>
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<span style="font-family: Helvetica; font-size: 18px;">三鐵運動在這幾年,特別是在台灣,開始蓬勃發展。由於三鐵運動的高度專業性和訓練的複雜度,對於GPS手錶的要求也相對高。目前市場上的三鐵錶選擇不多,而且價錢往往從萬元台幣起跳。對於有心從事三鐵或是想從跑馬進階的朋友,這是一個不小的投資。</span></div>
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<span style="font-family: Helvetica; font-size: 18px;">最近有機會接受MW的邀請,試用MW最近上市的三鐵錶 MW Watch。這隻三鐵錶提供跑步,游泳,自行車訓練的相關功能,而且價格相當平易近人。上市以後,就常常看到不少網友的開箱文。雖然小弟只是個三鐵運動的慕道者,希望能透過紀錄自己使用的心得,給希望找到適合自己的三鐵/跑步手錶的朋友一點參考。</span></div>
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<span style="font-family: Helvetica; font-size: 18px;">接下來小弟將從幾個面向來測試這隻三鐵錶</span></div>
<ol>
<li style="font-family: PMingLiU; font-size: 16px; margin: 0px;"><span style="font-family: Helvetica; font-size: 18px;">產品性能,外觀</span></li>
<li style="font-family: PMingLiU; font-size: 16px; margin: 0px;"><span style="font-family: Helvetica; font-size: 18px;">和配件的連結性:心跳帶,自行車配件,電腦,<strong>APP</strong></span></li>
<li style="font-family: PMingLiU; font-size: 16px; margin: 0px;"><span style="font-family: Helvetica; font-size: 18px;">使用案例<strong>1</strong>:跑步</span></li>
<li style="font-family: PMingLiU; font-size: 16px; margin: 0px;"><span style="font-family: Helvetica; font-size: 18px;">使用案例<strong>2</strong>:自行車和游泳</span></li>
<li style="font-family: Arial; font-size: 16px; margin: 0px;"><span style="font-family: Helvetica; font-size: 18px;">結論</span></li>
</ol>
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<span style="font-family: Helvetica; font-size: 18px;">由於篇幅有點長,文章會分為兩次刊登。這一篇小弟為大家介紹產品、連接性和跑步的實際使用案例。第二篇則著重在跑步、自行車和游泳之間的三鐵運用和結論。 閒話不多說,我們趕快看下去吧:</span></div>
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<span style="font-family: Helvetica; font-size: 24px;"><strong>1. 產品性能,外觀</strong></span></div>
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<span style="font-family: Helvetica; font-size: 18px;">MW Watch的外觀以黑色為主的塑膠材料構成,螢光色的標靶是GPS訊號的接收器,採用SiRF Star 4e GPS晶片。功能操作完全透過螢幕兩側的5個按鈕完成。另外內建ANT+晶片,所以只要您手中的心跳帶,速度感應器,或踏頻感應器支援ANT+,應該都可以和MW Watch連結。另外防水規格5 ATM,支援游泳的訓練。</span></div>
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<span style="font-family: Helvetica; font-size: 18px;"><img alt="Screen Shot 2015 02 24 at 00 05 10" border="0" src="http://lh4.ggpht.com/-PaqetoifaGk/VPFQ0tus7TI/AAAAAAAAHvk/mWqYRV4XDfc/Screen%252520Shot%2525202015-02-24%252520at%25252000.05.10.png?imgmax=800" height="373" title="Screen Shot 2015-02-24 at 00.05.10.png" width="433" /></span><br />
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<span style="font-family: Helvetica; font-size: 18px;">小弟把手中的運動錶和MW排排坐(由左而右依序為:Adidas SmartRun, MW Watch, Garmin ForeRunner 15)。MW Watch的尺寸剛好落在中間,比SmartRun略小,比FR15略大一些。</span></div>
<div>
<span style="font-family: Helvetica; font-size: 18px;"><br /></span></div>
<span style="font-family: Helvetica; font-size: 18px;"><img alt="IMG 0658" border="0" src="http://lh6.ggpht.com/-UU7sKwMPB08/VPFQQl4q6lI/AAAAAAAAHsM/YAWnzFxifE0/IMG_0658.JPG?imgmax=800" height="450" title="IMG_0658.JPG" width="600" /><img alt="IMG 0672" border="0" src="http://lh6.ggpht.com/-OfvRKAgLykU/VPFQYUhLCjI/AAAAAAAAHs8/zMRuYSax5fU/IMG_0672.jpg?imgmax=800" height="450" title="IMG_0672.jpg" width="600" /></span><br />
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<span style="font-family: Helvetica; font-size: 18px;">手錶的背面記載型號,流水號,製造地(台灣,喔耶!)。右邊的四個金屬點是充電的接頭。</span><br />
<span style="font-family: Helvetica; font-size: 18px;"><img alt="Screen Shot 2015 02 24 at 00 14 25" border="0" src="http://lh4.ggpht.com/-5BjrVIu2nIg/VPFQ3y1bCvI/AAAAAAAAHv0/i7jZoyuymtw/Screen%252520Shot%2525202015-02-24%252520at%25252000.14.25.png?imgmax=800" height="440" title="Screen Shot 2015-02-24 at 00.14.25.png" width="600" /> </span><br />
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<span style="font-family: Helvetica; font-size: 18px;">USB的充電線夾住手錶後,可以透過變壓區或電腦開始充電。充電夾和錶面接觸的地方有一個軟墊,避免在螢幕上造成刮痕。</span><br />
<span style="font-family: Helvetica; font-size: 18px;">這個充電線也可以和電腦連接,透過電腦上傳資料到馬拉松世界(www.marathonsworld)網站上,相信許多跑友對這個網站一點都不陌生。</span><br />
<span style="font-family: Helvetica; font-size: 18px;"><img alt="IMG 0592" border="0" src="http://lh5.ggpht.com/-6XFO-yT2H_w/VPFQMbu2NAI/AAAAAAAAHr0/A13FVvmL6V8/IMG_0592.JPG?imgmax=800" height="450" title="IMG_0592.JPG" width="600" /></span><br />
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<span style="font-family: Helvetica; font-size: 18px;">錶面和錶帶的接點處做得比較偏下面,應該能夠承受較大的應力吧,這種設計在使用一段時間之後,比較不容易發生斷裂的現象。</span><br />
<span style="font-family: Helvetica; font-size: 18px;"><img alt="IMG 0586" border="0" src="http://lh4.ggpht.com/--kyq5UfJzds/VPFQJibw4nI/AAAAAAAAHrk/6Ss7JsUOPSQ/IMG_0586.JPG?imgmax=800" height="450" title="IMG_0586.JPG" width="600" /></span><br />
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<span style="font-family: Helvetica; font-size: 18px;">表帶的部分,材料質感偏硬,以單爪的方式扣住。</span><br />
<span style="font-family: Helvetica; font-size: 18px;"><img alt="IMG 0589" border="0" src="http://lh3.ggpht.com/-yKlXQ2nQ8Qo/VPFQNgkrPZI/AAAAAAAAHr8/tk5FZBnbrMw/IMG_0589.JPG?imgmax=800" height="450" title="IMG_0589.JPG" width="600" /></span><br />
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<span style="font-family: Helvetica; font-size: 18px;">這隻手錶的外觀相當亮眼,黑色的底色加上螢光色的修飾,很難不讓人注意到它的存在。</span><br />
<span style="font-family: Helvetica; font-size: 18px;">其實,從打開包裝的那一刻開始,我心中就開始想:“到底這隻手錶適不適合在非運動場合配戴?男女都適宜嗎?”。</span><br />
<span style="font-family: Helvetica; font-size: 18px;">拿出實驗的精神,穿上長袖跑步服裝和西裝試試看。</span><br />
<span style="font-family: Helvetica; font-size: 18px;"><img alt="IMG 0594" border="0" src="http://lh4.ggpht.com/-u9eQS8coRN4/VPFQPKRKGFI/AAAAAAAAHsE/gGFh80FTVQo/IMG_0594.jpg?imgmax=800" height="600" title="IMG_0594.jpg" width="450" /><img alt="IMG 0671" border="0" src="http://lh4.ggpht.com/-tkjLRTGLHBw/VPFQViX8NeI/AAAAAAAAHss/janOY8ElBt8/IMG_0671.JPG?imgmax=800" height="450" title="IMG_0671.JPG" width="600" /></span><br />
<span style="font-family: Helvetica; font-size: 18px;">看起來,在休閒或創意工作的場合,這隻錶肯定不會突兀,即使是正式的商務會議裡面,帶一隻運動錶,好像反而帶來一點活力朝氣的感覺呢。</span><br />
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<span style="font-family: Helvetica; font-size: 18px;">但是女生適合嗎?</span><br />
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<span style="font-family: Helvetica; font-size: 18px;">這時候只好恭請女王出馬充當麻豆:</span><br />
<span style="font-family: Helvetica; font-size: 18px;"><img alt="IMG 0661" border="0" src="http://lh6.ggpht.com/-xckLmGM-5Ro/VPFQTBkovLI/AAAAAAAAHsc/ST4PFZP2d14/IMG_0661.JPG?imgmax=800" height="437" title="IMG_0661.JPG" width="600" /></span><br />
<span style="font-family: Helvetica; font-size: 18px;">實驗結果,看起來女生配戴也頗為帥氣。小弟建議,女生配戴MW的時候,錶面和手臂的比例要注意一下,最好實際試戴看看。</span><br />
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<span style="font-family: Helvetica; font-size: 24px;"><strong>2. 和配件的連結性: 心跳帶,自行車配件, APP, 電腦</strong></span><br />
<span style="font-family: Helvetica; font-size: 18px;">2.1 心跳帶,自行車配件</span><br />
<span style="font-family: Helvetica; font-size: 18px;">這次MW提供的心跳帶是ANT+規格。帶子本身比較厚重,偵測心跳的感應器是橡皮的質料。 </span><br />
<span style="font-family: Helvetica; font-size: 18px;"> <img alt="IMG 0829" border="0" src="http://lh5.ggpht.com/-ix0WuKPKrlk/VPFQbPR_ikI/AAAAAAAAHtM/U4xbdy7ZA1s/IMG_0829.JPG?imgmax=800" height="450" title="IMG_0829.JPG" width="600" /></span><br />
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<span style="font-family: Helvetica; font-size: 18px;">使用心跳帶之前,需要先和MW Watch配對。實驗的結論是,配對的時候,最好將心跳帶穿上,MW Watch就可以很快地抓到訊號。</span><br />
<span style="font-family: Helvetica; font-size: 18px;">從以下的照片可以看到,除了心跳帶之外,這個畫面還提供和自行車設備(以ANT+方式配對),APP(藍牙方式配對)連結的設定。</span><br />
<span style="font-family: Helvetica; font-size: 18px;"><img alt="IMG 0843" border="0" src="http://lh3.ggpht.com/-lfb2RzEyVO8/VPFQcSogsmI/AAAAAAAAHtU/hOEX2XDl1e0/IMG_0843.JPG?imgmax=800" height="450" title="IMG_0843.JPG" width="600" /><img alt="IMG 0842" border="0" src="http://lh5.ggpht.com/-Qc0xhfFHPls/VPFQdlE5xvI/AAAAAAAAHtc/x_yvHBMP2DQ/IMG_0842.JPG?imgmax=800" height="450" title="IMG_0842.JPG" width="600" /></span><br />
<span style="font-family: Helvetica; font-size: 18px;"><img alt="IMG 0845" border="0" src="http://lh3.ggpht.com/-e-ctAgtgef0/VPFQeykCtxI/AAAAAAAAHtk/a8aTR5jVitQ/IMG_0845.JPG?imgmax=800" height="450" title="IMG_0845.JPG" width="600" /></span><br />
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<span style="font-family: Helvetica; font-size: 18px;">這次的測試,還包括了自行車的速度感應器和踏頻感應器,我將在第二篇中測試它們的表現。</span><br />
<span style="font-family: Helvetica; font-size: 18px;"><img alt="IMG 0844" border="0" src="http://lh3.ggpht.com/-GVfbaTglqaE/VPFQhgm7CdI/AAAAAAAAHt0/qDygLTgCL8g/IMG_0844.JPG?imgmax=800" height="450" title="IMG_0844.JPG" width="600" /></span><br />
<span style="font-family: Helvetica; font-size: 18px;">2.2 電腦, APP</span><br />
<span style="font-family: Helvetica; font-size: 18px;">在MW Watch和電腦的連結之前,您需要先到 http://www.marathonsworld.com/artapp/software_download.php 下載應用程式</span><br />
<span style="font-family: Helvetica; font-size: 18px;"><img alt="Screen Shot 2015 02 24 at 00 27 56" border="0" src="http://lh5.ggpht.com/-mNcanUl29GQ/VPFQ5UxWQdI/AAAAAAAAHv8/di9_2VHKXvc/Screen%252520Shot%2525202015-02-24%252520at%25252000.27.56.png?imgmax=800" height="387" title="Screen Shot 2015-02-24 at 00.27.56.png" width="600" /></span><br />
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<span style="font-family: Helvetica; font-size: 18px;">可惜的是,目前MW Watch只支援Microsoft Windows作業系統。小弟的Mac系統只能乾瞪眼了。</span><br />
<span style="font-family: Helvetica; font-size: 18px;">不過沒關係,還是可以透過手機APP來上傳資料。其實,用了幾個星期之後,小弟覺得用APP上傳反而比較方便。</span><br />
<span style="font-family: Helvetica; font-size: 18px;">在App Store下載馬拉松世界APP,再將手機和MW Watch配對,接下來選擇“Read Log From Watch”,就開始上傳。</span><br />
<span style="font-family: Helvetica; font-size: 18px;">(附註:這個APP是中文版的。小弟因為從美國的App Store下載,介面文字才會跑出英文版的。)</span><br />
<span style="font-family: Helvetica; font-size: 18px;"><img alt="IMG 0846" border="0" src="http://lh6.ggpht.com/-0_V09FnGdwk/VPFQgWt7eTI/AAAAAAAAHts/mmz_amR0Zqw/IMG_0846.PNG?imgmax=800" height="600" title="IMG_0846.PNG" width="337" /></span><br />
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<span style="font-family: Helvetica; font-size: 18px;">MW Watch和馬拉松世界網站的整合,可能時這隻手錶的最大優勢吧。如果不打算監控一些更專業的數據 (垂直振幅,著地時間,等等),MW Watch透過這個免費的網路服務,產生的圖表和統計數字,基本上已經滿足大多數跑者的需求。</span><br />
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<span style="font-family: Helvetica; font-size: 24px;"><strong>3. 使用案例1: 跑步 </strong></span><br />
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<span style="font-family: Helvetica; font-size: 18px;">在把玩了一段時間之後,小弟決定戴著MW Watch出門跑步。為了測試GPS的精確度,在不同氣候狀況下出門,也選擇不同的路況。 </span><br />
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<span style="font-family: Helvetica; font-size: 18px;">第一步,出門前,先讓GPS開始定位</span><br />
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<span style="font-family: Helvetica; font-size: 18px;">MW Watch的跑步選項相當多樣,除了基本路跑(也就是自由跑),還可以設定距離,時間,配速跑,預定消耗的卡路里,間歇訓練,全馬,半馬。</span></div>
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<span style="font-family: Helvetica; font-size: 18px;">以預定消耗的卡路里的跑步來說,假設您這次預計燒掉300大卡的熱量,配合您的年齡,體重,再加上心率和速度的監控,MW Watch可以精確地算出消耗的熱量。如果慢慢跑,可能需要跑個40分鐘才達標,但是如果卯足全力衝刺,也許20分鐘就可以收工回家了。</span></div>
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<span style="font-family: Helvetica; font-size: 18px;">這樣以來,完全不必自己拘泥在時間或距離的換算,讓MW Watch來操心就可以,看起來是個瘦身利器。</span></div>
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<span style="font-family: Helvetica; font-size: 18px;">從家裡按下搜尋GPS衛星的功能,走到外面沒多久,就抓到信號,Go!</span><br />
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<span style="font-family: Helvetica; font-size: 18px;">MW Watch可選擇的訊息相當的多,根據MW的技術手冊描述,MW Watch內建48種資料欄位,其中有42種資訊(速度,距離,心跳,踏頻,高度)可以顯示在手錶上。所以游泳,自行車,跑步這三項運動,都可以有4個頁面來顯示這些資訊,每個頁面可以顯示3項。當然,這些設定都可以在手錶上完成。</span></div>
<span style="font-family: Helvetica; font-size: 18px;"><img alt="IMG 0859" border="0" src="http://lh5.ggpht.com/-hUMU7rE8dxw/VPFQtyGYTnI/AAAAAAAAHu8/kAhIHrFciRc/IMG_0859.jpg?imgmax=800" height="600" title="IMG_0859.jpg" width="450" /><img alt="IMG 0860" border="0" src="http://lh5.ggpht.com/-zrwwdvptmnI/VPFQvOM3iWI/AAAAAAAAHvE/EZSYk38tQHs/IMG_0860.jpg?imgmax=800" height="600" title="IMG_0860.jpg" width="450" /><img alt="IMG 0861" border="0" src="http://lh3.ggpht.com/-G1th2jJlM3E/VPFQwR2IhwI/AAAAAAAAHvM/C_EmKjuLtjU/IMG_0861.jpg?imgmax=800" height="600" title="IMG_0861.jpg" width="450" /></span><br />
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<span style="font-family: Helvetica; font-size: 18px;">至於GPS的精確度,在空曠的河濱步道上,GPS的路徑相當準確,而且省電。打開省電模式,跑完21公里的LSD後,發現電力也才掉了1/4。</span><br />
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<span style="font-family: Helvetica; font-size: 18px;">不過,當跑到操場的環境下,GPS路徑就有點不太妙了。下面的這個圖片,是在200公尺的小操場,MW Watch設定在省電模式,開始跑步的結果。小弟的Smart Run和FR15也有類似路徑飄移的問題。</span></div>
<span style="font-family: Helvetica; font-size: 18px;"><img alt="Screen Shot 2015 02 23 at 16 55 16" border="0" src="http://lh4.ggpht.com/-M3TQGc8EKHI/VPFQoi1cluI/AAAAAAAAHuc/jqI2nK_4U5U/Screen%252520Shot%2525202015-02-23%252520at%25252016.55.16.png?imgmax=800" height="404" title="Screen Shot 2015-02-23 at 16.55.16.png" width="480" /></span><br />
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<span style="font-family: Helvetica; font-size: 18px;">據我所知,許多GPS手錶為了省電,會減少和衛星接收資料的次數。舉例來說,Smart Run在省電模式下,會從一秒接受衛星資料一次延長為五秒一次,雖然節省了電力,往往會造成路徑的不穩定。MW Watch應該也是用類似的方法來省電。所以,為了慎重起見,小弟又在同一個地點,關掉省電模式,得到了以下的路徑圖,看起來,偏移的問題就完全消失了。</span></div>
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<span style="font-family: Helvetica; font-size: 18px;">以MW Watch目前的電力表現來看,除非是拿來跑超馬,不然,應該不需要啟動省電模式的。</span></div>
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<span style="font-family: Helvetica; font-size: 18px;">以上就是Part I的測試囉,MW Watch的跑步功能相當實用。小弟對於一些貼心的小功能相當欣賞。對於有心控制步頻的訓練的跑友,應該會很喜歡內建的節拍器功能。電力續航力和GPS的快速鎖定,也是兩個亮點。</span></div>
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<span style="font-family: Helvetica; font-size: 18px;">如果真要雞蛋裡挑骨頭,小弟會覺得MW Watch的功能在處理間歇訓練比較單薄。MW Watch的間歇訓練以距離為基準,恢復(休息)期則以時間為基準。</span></div>
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<span style="font-family: Helvetica; font-size: 18px;">這樣的功能對於習慣用心率或時間來控制間歇訓練強度的跑者來說,使用MW Watch會比較麻煩。</span></div>
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<span style="font-family: Helvetica; font-size: 18px;">例如:如果今天您打算用M心率跑20分鐘,再用E心率跑20分鐘,反覆2次。您沒辦法直接在MW Watch上設定。您必須將M和E心率的配速,各別換算成20分鐘所對應的距離,再輸入MW Watch,多了一道轉換的手續。</span></div>
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<span style="font-family: Helvetica; font-size: 18px;">如果您的間歇訓練計畫不是以時間或心率為基準, MW Watch作為一支跑步表,應該可以應付您的需求。</span></div>
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<span style="font-family: Helvetica; font-size: 18px;">以上就是Part I的測試囉,下一篇,小弟將測試騎車和游泳的功能了,下次見!</span><br />
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<span style="font-family: Helvetica; font-size: 18px;">(測試產品由馬拉松世界贊助,並在<a href="http://tw.running.biji.co/index.php?q=news&act=info&id=2607&subtitle=%E4%B8%89%E9%90%B5%E7%95%8C%E7%9A%84%E8%B6%85%E7%B4%9A%E6%96%B0%E6%98%9F%20MW%20Watch%E9%96%8B%E7%AE%B1Part%20I">運動筆記</a>同步刊出)</span></div>
<br />ivhshttp://www.blogger.com/profile/08366063800777012957noreply@blogger.com0tag:blogger.com,1999:blog-17330408.post-52623815493987297132015-02-20T08:22:00.001+08:002015-02-20T08:22:47.258+08:00Paypal 創辦人 Peter Thiel 台北演講<p><img title="IMG_5236.jpg" src="http://lh4.ggpht.com/-ip2K8Ld8Ol4/VOZ-Uz1a4fI/AAAAAAAAHaw/Ju-Gn8X5Y2Y/IMG_5236.jpg?imgmax=800" alt="IMG 5236" width="600" height="400" border="0" /></p>
<p>Petere Thiel是美國有名的創投家,當年一手創辦了PayPal,打算用電子郵件付款來取代美元。雖然這個想法沒有實現,但是PayPal成為全世界最大的支付機制。這麼多年以來,Peter Thiel陸陸續續地做了許多成功的投資,成為科技界最有名的投資人和趨勢觀察家。</p>
<p> </p>
<p>另外一項令人津津樂道的是,Peter Thiel當年給了一位毫無工作經驗的年輕人50萬美元,讓他繼續發展一個不是最新的想法,這個年輕人是Mark Zuckerberg,他的想法就是後來的facebook。</p>
<p>Peter Thiel在2014年九月,出版了一本書,“Zero to One” (由0到1,天下出版社),很快地就成為商業書籍類的暢銷書。這次由天下雜誌邀請,來台北發表1個半小時的演說。小弟於是買了入場券,聆聽第一手的經驗談。</p>
<p>老實說,這一個半小時實在太短了,光是演講者鋪陳他的觀念,就花掉了半小時,很多觀念來不及細談就過去了。幸好,演講的內容和youtube上的影片差距不大,沒有參加的讀者,其實可以透過搜尋,看看他在其他地方演講的內容。簡單來說,大概就是重複幾個概念:</p>
<p> </p>
<p>1. ”競爭“是個被高估的概念,“壟斷”才是成功企業應該走的路</p>
<p>2. 壟斷的公司往往不願意承認他們獨佔市場的事實。相反的,沒有壟斷能力的公司,卻常常宣稱他們獨佔一個不存在的市場。</p>
<p>3. 創立新公司之前最重要的事,是實事求是的估計市場的規模,而且這個市場是必須定義清楚的。</p>
<p>Peter Thiel用“壟斷”和“獨佔”這些字眼,小弟認為有點譁眾取寵的味道。他的觀念其實是niche (利基)和差異化 (differentiation)。也就是說,沒有價值差異的公司很容易落入價格競爭。擁有利基(品牌,成本,地理位置。。。),才有可能有定價的能力。</p>
<p> </p>
<p>演講的內容,雖然不怎麼令人耳目一新,反倒是,在主持人提問的過程,Peter Thiel講出了幾個亮點。</p>
<p>問1: 如何評估一家新公司是否值得投資?</p>
<p>除了這家公司是否有壟斷的能力,是否創造新的價值之外,他們還會觀察參與創業的人是否合格。但是,新的公司不可能一開始就把所有的事情都作對。只要他們把價值這一件事作對,而且做到最好,其他的問題可以在過程中慢慢地修正。(例如:Twitter的管理和人員,是在是難以想像地混亂,但是這都不影響他們在社群網站領域的成就。)</p>
<p> </p>
<p>問2: 媒體產業的未來</p>
<p>媒體的問題是產業模式的問題,而不是技術的問題。由於網路的興起,報紙等媒體再也沒有過去壟斷的地位。這不是他們有沒有建立新聞網站或和讀者互動的問題,而是用什麼方法在這個新環境中獲利。</p>
<p> </p>
<p> </p>
<p> </p>ivhshttp://www.blogger.com/profile/08366063800777012957noreply@blogger.com0tag:blogger.com,1999:blog-17330408.post-6560608055012837092014-11-07T12:41:00.001+08:002014-11-07T12:42:48.218+08:00「Runner's World訓練指南,第4頁之2」-長跑所需的能量<p style="margin: 0px 0px 6px; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19px;"><img title="Screen Shot 2014-11-07 at 11.31.02 AM.png" src="http://lh3.ggpht.com/-qF8Y5t440dI/VFxNeWg1aHI/AAAAAAAAEdY/qG1DiHWxE88/Screen%252520Shot%2525202014-11-07%252520at%25252011.31.02%252520AM.png?imgmax=800" alt="Screen Shot 2014 11 07 at 11 31 02 AM" width="588" height="600" border="0" /></p>
<p style="margin: 0px 0px 6px; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19px;"> </p>
<p style="margin: 6px 0px; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19px;">長跑前,長跑時,和長跑後應該吃喝什麼</p>
<p style="margin: 6px 0px; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19px;"><strong>跑步前:</strong><span class="text_exposed_show" style="display: inline;"><br />吃:350-550克高碳水化合物,低纖維,低脂的食物。<br />時間點:起跑前90-120分鐘(吃得越多就需要更長的時間消化)。 <br />建議:能量棒,運動飲料,低纖的早餐穀類(cereal),脫脂牛奶,水果,優格,餅乾,椒鹽脆餅(pretzels), 塗果醬的貝果</span></p>
<p style="margin: 6px 0px; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19px;"><span class="text_exposed_show" style="display: inline;"><br /></span></p>
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<p style="margin: 0px 0px 6px;">喝:至少8-16盎司。</p>
<p style="margin: 0px 0px 6px;">時間點:起跑前1小時。</p>
<p style="margin: 0px 0px 6px;">建議:水,運動飲料。</p>
<p style="margin: 0px 0px 6px;"> </p>
<p style="margin: 6px 0px;"><strong>跑步時:</strong><br />吃:每小時45-60克的碳水化合物。<br />時間點:每20分鐘一次。<br />建議:能量膠,能量棒,運動飲料</p>
<p style="margin: 6px 0px;">喝:3-6盎司的水或運動飲料。<br />時間點:每15-20分鐘,每小時喝16-20盎司(視流汗程度)。<br />建議:運動飲料。</p>
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<p style="margin: 6px 0px;"><strong>跑步後:</strong><br />碳水化合物和蛋白質的比例,4:1。完賽後15-30分鐘內。</p>
<p style="margin: 6px 0px;"><br />吃:當你完全恢復後,吃健康且豐富的碳水化合物,蛋白質,低脂食物。<br />時間點:吃完健康的零食後的2小時之內。如果你立刻用餐,你可以跳過零食。<br />建議:低脂巧克力牛奶,能量棒,火腿三明治,椒鹽脆餅,花生醬,少量蛋白質的鮮果昔(smoothie)。</p>
<p style="margin: 6px 0px;">喝:8-24盎司,如果天氣炎熱,可以多喝。<br />時間點:完賽後60-90分鐘以內。<br />建議:水和運動飲料</p>
</div>ivhshttp://www.blogger.com/profile/08366063800777012957noreply@blogger.com0tag:blogger.com,1999:blog-17330408.post-33520287540050694442014-10-24T23:29:00.001+08:002014-10-24T23:31:33.732+08:00熱血的Nike (耐吉) 2014 勵志廣告 (中文字幕)<div style="color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19px; margin: 0px 0px 6px;">
<object class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="https://i.ytimg.com/vi/2IhuDi6_EhE/0.jpg" height="266" width="320"><param name="movie" value="https://www.youtube.com/v/2IhuDi6_EhE?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" /><param name="bgcolor" value="#FFFFFF" /><param name="allowFullScreen" value="true" /><embed width="320" height="266" src="https://www.youtube.com/v/2IhuDi6_EhE?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" type="application/x-shockwave-flash" allowfullscreen="true"></embed></object><br />
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很熱血的勵志短片!看完之後覺得很感動,因為它雖然看起來在說一個早晨掙扎起床訓練的心路歷程,但是,看到最後,你會發現是一個自我激勵的短片。</div>
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“Is this all you got ? Are you sure ?”,片中問了觀眾這樣一個問題。</div>
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這個問題震撼了小弟我。其實大部份的時候,不管是在運動,工作,或日常生活,我的答案往往是:”I am not sure."</div>
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片子的旁白寫得非常好,幾乎像一首詩。所以小弟花了一點時間,將旁白翻譯出來,給各位讀者參考,Rise and Shine !</div>
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原文如下:</div>
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<strong>Rise and shine</strong></div>
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<strong><br /></strong></div>
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It’s 6am and your hand can’t make it to the alarm clock before the voices in your head start telling you that it’s too early, too dark, and too cold to get out of a bed.</div>
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Aching muscles lie still in rebellion, pretending not to hear your brain commanding them to move</div>
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A legion of voices are shouting their unanimous permission for you to hit the snooze button and go back to dreamland, </div>
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but you didn’t ask their opinion.</div>
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The voice you’ve chosen to listen to is one of defiance.</div>
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A voice that’s says there was a reason you set that alarm in the first place. </div>
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So sit up, put your feet on the floor, and don’t look back because we’ve got work to do.</div>
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Welcome to The Grind.</div>
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For what is each day but a series of conflicts between the right way and the easy way,</div>
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10,000 streams fan out like a river delta before you, Each one promising the path of least resistance.</div>
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Thing is, you’re headed upstream</div>
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And when you make that choice, when you decide to turn your back on what’s comfortable and what’s safe and what some would call “common sense,” well that’s day one.</div>
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From there it only gets tougher.<br />
So just make sure this is something you want.<br />
Because the easy way out will always be there, ready to wash you away, all you have to do is pick up your feet.</div>
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But you aren’t going to, are you?</div>
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With each step comes the decision to take another</div>
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You’re on your way now</div>
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But this is no time to dwell on how far you’ve come.</div>
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You’re in a fight against an opponent you can’t see</div>
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But oh you can feel him on your heels can’t you?<br />
Feel him breathing down your neck</div>
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You know what that is?<br />
That’s you…</div>
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Your fears, your doubts and insecurities all lined up like a firing squad ready to shoot you out of the sky</div>
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But don’t lose heart</div>
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While they aren’t easily defeated, they are far from invincible</div>
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Remember this is The Grind</div>
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The Battle Royale between you and your mind, your body and the devil on your shoulder who’s telling you that this is just a game, this is just a waste of time, your opponents are stronger than you.</div>
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Drown out the voice of uncertainty with the sound of your own heartbeat</div>
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Burn away your self doubt with the fire that’s beneath you</div>
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Remember what we’re fighting for</div>
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And never forget that momentum is a cruel mistress<br />
She can turn on a dime with the smallest mistake.<br />
She is ever searching for that weak place in your armor<br />
That one tiny thing you forgot to prepare for</div>
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So as long as the devil is hiding the details, the question remains, “Is that all you got?” “Are you sure?”</div>
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And when the answer is “yes.” That you’ve done all you can to prepare yourself for battle</div>
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THEN it’s time to go forth and boldly face your enemy, the enemy within</div>
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Only now you must take that fight into the open, into hostile territory<br />
You’re a lion in a field of lions<br />
All hunting the same elusive prey with a desperate starvation that says VICTORY is the only thing that can keep you alive</div>
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So believe that voice that says<br />
“you CAN run a little faster” and that<br />
“you CAN throw a little harder” and that<br />
“you CAN dive a little deeper” and that,<br />
for you, the laws of physics are merely a suggestion.</div>
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So rise and shine.</div>
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Luck is the last dying wish of those who want to believe that winning can happen by accident.</div>
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Sweat, on the other hand, is for those who know it’s a choice.</div>
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So decide now because destiny waits for no man.</div>
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And when your time comes and a thousand different voices are trying to tell you<br />
that you’re not ready for it,</div>
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listen instead to that lone voice of descent,</div>
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that one voice that says:<br />
“you are ready”<br />
“you are prepared.”<br />
It’s all up to you now!”</div>
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So Rise and Shine.</div>
ivhshttp://www.blogger.com/profile/08366063800777012957noreply@blogger.com0tag:blogger.com,1999:blog-17330408.post-67942252260266844892014-10-18T16:03:00.001+08:002014-10-18T23:28:04.257+08:00「Runner's World訓練指南,第4頁之1」-像運動員般的進食<p style="margin: 0px; font-size: 12px; font-family: 'Heiti TC Light';"><img title="Screen Shot 2014-10-18 at 3.53.23 PM.png" src="http://lh6.ggpht.com/-0wbWg_j2pR4/VEIetd9CXqI/AAAAAAAAEcE/QAvvXKhOJBM/Screen%252520Shot%2525202014-10-18%252520at%2525203.53.23%252520PM.png?imgmax=800" alt="Screen Shot 2014 10 18 at 3 53 23 PM" width="172" height="600" border="0" /></p>
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<p style="margin: 0px; font-size: 12px; font-family: 'Heiti TC Light';"><span style="font-family: Helvetica; font-size: 14px;">當妳在訓練期中,5個日常飲食的規則</span></p>
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<p style="margin: 0px; font-size: 12px; font-family: 'Heiti TC Light';"><span style="font-family: Helvetica; font-size: 14px;">1. 不要空肚子跑步</span></p>
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<p style="margin: 0px; font-size: 12px; font-family: 'Heiti TC Light';"><span style="font-family: Helvetica; font-size: 14px;">在妳開始跑步之前的一小時,吃個200大卡左右的零食。這樣可以確保妳一路經歷充足。空肚子出門,妳跑不遠也跑不快的。</span></p>
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<p style="margin: 0px; font-size: 12px; font-family: 'Heiti TC Light';"><span style="font-family: Helvetica; font-size: 14px;">2. 養成喝水的習慣</span></p>
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<p style="margin: 0px; font-size: 12px; font-family: 'Heiti TC Light';"><span style="font-family: Helvetica; font-size: 14px;">隨時補充水分。每天必須喝足妳一半體重的盎司的水量,也就是說,如果妳體重是120磅,每天必須喝60盎司的水。如果妳的體重是180磅,那就是每天90盎司。</span></p>
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<p style="margin: 0px; font-size: 12px; font-family: 'Heiti TC Light';"><span style="font-family: Helvetica; font-size: 14px;">(譯註:<span style="color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 15px; background-color: #f6f7f8;">原文用美國的單位來表示。換算成公制,每天喝水量就是:(體重 * 31.19) ml。舉例來說,體重50公斤的人,一天須喝下 50 * 31.19 = 1559。25 ml = 1.56 公升的水。)</span></span></p>
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<p style="margin: 0px; font-size: 12px; font-family: 'Heiti TC Light';"><span style="font-family: Helvetica; font-size: 14px;">3. 維持健全的平衡</span></p>
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<p style="margin: 0px; font-size: 12px; font-family: 'Heiti TC Light';"><span style="font-family: Helvetica; font-size: 14px;">碳水化合物是身體最喜歡的熱量來源。但是蛋白質和脂肪也很重要。蛋白質能幫助重建肌肉組織。非飽和脂肪保持心臟健康和避免受傷。記得每餐都要攝取這三種營養。</span></p>
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<p style="margin: 0px; font-size: 12px; font-family: 'Heiti TC Light';"><span style="font-family: Helvetica; font-size: 14px;">4. 寫飲食日記</span></p>
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<p style="margin: 0px; font-size: 12px; font-family: 'Heiti TC Light';"><span style="font-family: Helvetica; font-size: 14px;">連續寫飲食日記3天,可以讓妳了解妳攝取卡路里和脂肪的狀況,食物的種類,和是否妳攝取了全部所需的營養。根據日記的結果來調整飲食。</span></p>
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<p style="margin: 0px; font-size: 12px; font-family: 'Heiti TC Light';"><span style="font-family: Helvetica; font-size: 14px;">5. 減少垃圾食物</span></p>
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<p style="margin: 0px; font-size: 12px; font-family: 'Heiti TC Light';"><span style="font-family: Helvetica; font-size: 14px;">如果妳開始跑步時還在宿醉,或者吃了7個巧克力片餅乾後感覺渾身浮腫,沒有什麼會比這還慘了。遵守80-20規則吧:80%的時間,妳謹慎的健康飲食,20%的時候,給妳自己一些空間,小小的放縱一下。</span></p>ivhshttp://www.blogger.com/profile/08366063800777012957noreply@blogger.com0tag:blogger.com,1999:blog-17330408.post-42205755929553202242014-10-15T08:32:00.001+08:002014-10-15T13:44:07.202+08:00「Runner's World馬拉松訓練指南,第3頁之2」-訓練,不要”硬筋“<p style="margin: 0px 0px 6px; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19px;"><img title="1896940_10152743993604246_2842480738004514820_n.jpg" src="http://lh3.ggpht.com/-Wyha56os7vA/VD3AgbcwS0I/AAAAAAAAEb0/3I1pAM96nWc/1896940_10152743993604246_2842480738004514820_n.jpg?imgmax=800" alt="1896940 10152743993604246 2842480738004514820 n" width="340" height="600" border="0" /></p>
<p style="margin: 0px 0px 6px; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19px;">「Runner's World訓練指南,第3頁之2」-訓練,不要”硬筋“</p>
<p style="margin: 0px 0px 6px; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19px;"> </p>
<p style="margin: 6px 0px; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19px;">馬拉松訓練相當艱難,但是不必成為酷刑。你只要記住以下的幾個原則就行了。</p>
<p style="margin: 6px 0px; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19px;"> </p>
<p style="margin: 6px 0px; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19px;">1. 不要補跑</p>
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<p style="margin: 0px 0px 6px;">假如缺跑,或者沒有達到預定的距離,不要在下次的練習中補足距離。少跑幾公里,不會影響你的比賽表現。補跑可能會讓你受傷。到比賽當天起跑前,跑量有一點點不足,但是身體強壯且熱血十足,絕對要比你感覺體力耗盡而且瀕臨受傷邊緣,要好的太多了。</p>
<p style="margin: 0px 0px 6px;"> </p>
<p style="margin: 6px 0px;">2. 恢復,恢復,恢復</p>
<p style="margin: 6px 0px;">你不需要一周7天都硬操,需要的是3-4天聰明的訓練。也許你在休息日覺得體能狀況不錯,或者想在輕鬆跑日多跑一些距離,最好還是按照表訂的距離。你的身體需要時間來重建組織和變強。</p>
<p style="margin: 6px 0px;"> </p>
<p style="margin: 6px 0px;">3. 完成長跑</p>
<p style="margin: 6px 0px;">訓練計劃中的LSD是準備馬拉松比賽的基礎。它讓你習慣在比賽日,持續使用雙腳3,4,或5個小時而不會受傷。和你的跑步夥伴每週進行一次LSD將會很有幫助,也會讓跑步的過程容易些,也比較刺激,好玩。即使有夥伴的幫助,你還是要當自己最嚴格的老闆,也就是說,你要把訓練計劃掛在你常常看到的地方。基本上,要把訓練當作是行事曆中不能變動的項目。</p>
<p style="margin: 6px 0px;"> </p>
<p style="margin: 6px 0px;">4. 經常RICE</p>
<p style="margin: 6px 0px;">當你的肌肉或關節感到疼痛,沒有什麼會比休息(Rest), 冰敷 (Ice), 壓縮 (Compression), 和抬高 (Elevation)更好的立即治療。這些做法可以減輕疼痛,消腫,保護受損的組織,最後都能加速痊癒。問題是太多的跑者只專注冰敷(I)的部分,而忽略其他三個做法。冰敷雖然可以減少灼熱感,但是冰敷後繼續跑,而不給組織足夠的時間修復,有點像節食到晚上6點,然後開始狂吃。</p>
<p style="margin: 6px 0px;"> </p>
<p style="margin: 6px 0px;">5. 保持彈性</p>
<p style="margin: 6px 0px;">也許有些天你會睡過頭而錯過晨跑,或者長跑日的氣溫30幾度。放心地調整你的跑步。絕對不要硬操 -像是連續兩天跑LSD</p>
</div>ivhshttp://www.blogger.com/profile/08366063800777012957noreply@blogger.com0tag:blogger.com,1999:blog-17330408.post-4771352356889448392014-10-15T08:30:00.001+08:002014-10-15T13:43:54.309+08:00「Runner's World馬拉松訓練指南,第3頁之1」-5種讓你的LSD長跑得到最佳結果<p style="margin: 0px 0px 6px; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19px;"><img title="10606273_10152727999484246_2487203433691721023_n.jpg" src="http://lh5.ggpht.com/-RtsHKCXqOt8/VD3AIgepzGI/AAAAAAAAEbs/2h2uYGbXteo/10606273_10152727999484246_2487203433691721023_n.jpg?imgmax=800" alt="10606273 10152727999484246 2487203433691721023 n" width="125" height="600" border="0" /></p>
<p style="margin: 0px 0px 6px; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19px;"><span style="color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19px;">「Runner's World訓練指南,第3頁-1」-5種讓你的LSD長跑得到最佳結果</span></p>
<p style="margin: 0px 0px 6px; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19px;"><span style="color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19px;"><br /></span></p>
<p style="margin: 6px 0px; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19px;">如果方法得當,這個訓練增強妳的耐力,和妳的信心</p>
<p style="margin: 6px 0px; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19px;">1. 模擬比賽的情境</p>
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<p style="margin: 0px 0px 6px;">補充足夠的水份,跑前一天的午餐和晚餐充分進食。規劃一條安全且風景不錯,能夠停下來加水的路線。同時試驗正式比賽會用到的裝備和補給品。</p>
<p style="margin: 0px 0px 6px;"> </p>
<p style="margin: 6px 0px;">2. 結伴練習</p>
<p style="margin: 6px 0px;">找到練習的夥伴或團體,特別是在長距離跑步時,會比一個人獨自跑步,容易度過那些時間。</p>
<p style="margin: 6px 0px;"> </p>
<p style="margin: 6px 0px;">3. 專注在距離</p>
<p style="margin: 6px 0px;">想都不要想配速。LSD長跑的目的是從A點跑到B點,不管時間有多長。</p>
<p style="margin: 6px 0px;"> </p>
<p style="margin: 6px 0px;">4. 打開音樂</p>
<p style="margin: 6px 0px;">研究顯示:音樂可以降低你感覺到的費力程度。</p>
<p style="margin: 6px 0px;"> </p>
<p style="margin: 6px 0px;">5. 正確的恢復</p>
<p style="margin: 6px 0px;">跑完之後的30分鐘之內,補充能量(以碳水化合物為主,少量蛋白質作輔助),可以嘗試浸泡15分鐘冰水來降低疼痛</p>
</div>ivhshttp://www.blogger.com/profile/08366063800777012957noreply@blogger.com0tag:blogger.com,1999:blog-17330408.post-52391683921602292772014-10-15T08:28:00.001+08:002014-10-15T13:43:33.100+08:00「Runner's World馬拉松訓練指南,第1頁」-你和26.2英里,馬拉松訓練的6個原則<div class="_5pbx userContent" style="font-size: 14px; line-height: 1.38; overflow: hidden;" data-ft="{"tn":"K"}">
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<p style="margin: 0px 0px 6px;"><span style="color: #141823; font-size: 14px; line-height: 19px; font-family: Arial;">覺得Runner's World這個訓練指南,寫得真不錯。小弟就斗膽先翻譯第一頁的“總論”,和大家分享。有錯誤之處,還請大家多多包涵。</span></p>
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<p style="margin: 6px 0px;"><span style="font-size: 14px; font-family: Arial;">馬拉松訓練的6個原則</span></p>
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<p style="margin: 0px 0px 6px;"><span style="font-size: 14px; font-family: Arial;">1. 慢慢的增量</span><br /><span style="font-size: 14px; font-family: Arial;">訓練計劃應該漸漸地增加周跑量和每次長跑的距離。這種慢而穩定的增量讓妳變得更強和跑得更久,而不會有受傷或精力耗盡的問題。也許有時候你會想要多跑一點,但是最好還是遵照訓練計劃來執行。</span></p>
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<p style="margin: 6px 0px;"><span style="font-size: 14px; font-family: Arial;">2. 升級你的鞋子</span><br /><span style="font-size: 14px; font-family: Arial;">磨損嚴重或不合腳的鞋子會導致受傷,所以最好現在就換雙新鞋。到專賣跑步用品的店家,在那裏他們會幫你找到合腳而且有支撐功用的鞋子。</span></p>
<p style="margin: 6px 0px;"><span style="font-size: 14px; font-family: Arial;"> </span></p>
<p style="margin: 6px 0px;"><span style="font-size: 14px; font-family: Arial;">3. 長時間的跑</span><br /><span style="font-size: 14px; font-family: Arial;">每個星期,你必須跑一個長跑來鍛鍊完成比賽所需的耐力。在這些長跑訓練中,專注在跑完這個距離,不要管速度。如果感覺累的時候,隨時停下來用走的,以確保全程都能保持精力旺盛。</span></p>
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<p style="margin: 6px 0px;"><span style="font-size: 14px; font-family: Arial;">4. 練習邊跑邊吃</span><br /><span style="font-size: 14px; font-family: Arial;">比賽中你需要每30-45分鐘補給一次。所以在長跑練習時,你可以實驗吃吃不同牌子,或不同口味的運動飲料,能量膠,能量棒。找出那一種補給品對你的胃最合適。一定要事先試過比賽中補給站提供的品牌和口味。</span></p>
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<p style="margin: 6px 0px;"><span style="font-size: 14px; font-family: Arial;">5. 聆聽你的身體</span><br /><span style="font-size: 14px; font-family: Arial;">跑步一開始感覺的疼痛,如果隨著時間逐漸消失了,可能沒有什麼好擔心的。但是,如果疼痛一直持續,甚至越來越嚴重,一定要停下來,並找個醫生。訓練時程中要有休息日,如果在訓練日感覺疲憊,將訓練改到其他時間。</span></p>
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<p style="margin: 6px 0px;"><span style="font-size: 14px; font-family: Arial;">6. 妥善飲食</span><br /><span style="font-size: 14px; font-family: Arial;">為了跑出你的最佳表現,均衡的飲食非常重要。每天攝取的熱量中,50%應該來自碳水化合物,像是全麥,水果,和蔬菜。25%應該來自瘦蛋白,例如乳製品,瘦肉,豆類,豆莢類。其餘的熱量可以從一些對於心臟健康有幫助的油脂取得,像是橄欖油和鰐梨油。</span></p>
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<p style="margin: 0px; font-size: 14px; min-height: 17px;"><span style="font-size: 14px;">(圖片來源:運動筆記)</span></p>
<p style="margin: 0px; font-size: 14px; min-height: 17px;"><span style="font-size: 14px;"><br /></span></p>
<p style="margin: 0px; font-size: 14px; min-height: 17px;"><span style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;">9/14的精工盃在九週的訓練後終於登場,對我來說,這是個好的路跑比賽。動線規劃清楚,補給充足,贈品實用不花俏,交通管制也很到位,難怪每年報名的人都很踴躍。</span><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><span style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;">這個路跑也是我們20位幸運的運動筆記讀者,參加Garmin FR15訓練活動的結業典禮,國峰教練運用科學化訓練的方法,首次嘗試運用在跑步素人。20位同學9個星期來,戴著FR15手錶,圍著心跳帶,效法專業選手的操練,看心率,看配速,實行高強度間歇訓練,做肌力訓練,除了兩次課堂的教學之外,其他都是自己找時間自主訓練,透過網路上傳訓練數據,並和教練團隊互動討論。</span></p>
<p style="margin: 0px; font-size: 14px; min-height: 17px;"><!--?xml version="1.0" encoding="UTF-8" standalone="no"?--> <img style="max-width: 100%; font-family: inherit; font-size: 16px; font-style: inherit; font-variant: inherit; letter-spacing: 1px; line-height: inherit; border: 1px solid #cccccc; margin: 8px; padding: 4px; vertical-align: baseline; width: 550px; height: auto;" src="file:///Users/JohnHou/Library/Containers/com.evernote.Evernote/Data/Library/Application%20Support/Evernote/accounts/Evernote/ivhs/content/p2953/583ac12c190a5e68395e6442291539ba.jpeg" alt="" width="550" height="366" /></p>
<p style="margin: 0px; font-size: 14px; min-height: 17px;"><span style="font-size: 14px;">(圖片來源:運動筆記)</span><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><span style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;">起跑的槍聲響起的瞬間,整個熱血指數爆表,上萬人沿著凱達格蘭大道衝出去。我只能慢慢地隨著人群的節奏流動著,沿路只聽到眾人的呼吸和腳步聲,想起村上春樹說的:“我們跑者一面在路上擦肩而過,一面聽取彼此的呼吸節奏,感覺彼此刻時間的方式,就好像作家們一面感覺彼此的語法一樣。”</span><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><span style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;">空氣中瀰漫著一種虔誠又帶有激動的氛圍,大家雖然互不相識,但是由於跑步,提供了一個共同的終點,大家根據自己的步調和節奏,努力地一步一步向前邁進,不和別人相比,只和自己比賽。</span><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><span style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;">出發沒多久,遇到感冒剛痊癒的同學小C,過去問她狀況如何,她說OK,只是擔心會跑不完。簡短鼓勵之後,我們分道揚鑣,繼續前進。跑到圓山的時候,朝陽出現了,金黃色的晨曦洒在新生高架橋的紅色河流上。好壯觀的景色啊,我不禁放慢了速度,享受了這片刻的激動,</span><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><span style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;">經過9周的訓練,事前我估計大概可以用5分半的速度跑完,今天決定就保持這樣的速度,專注在步頻維持180。接近終點時,聽到運動筆記的夥伴們在路旁大聲加油,實在好感激啊,最後還看到國峰教練站在終點線旁邊,很關心地盯著每一個回來的同學。</span></p>
<p style="margin: 0px; font-size: 14px; min-height: 17px;"><img title="10676335_10153146797597995_5332117288803274064_n.jpg" src="http://lh3.ggpht.com/-U68lpdJ5F10/VB_EgCizF6I/AAAAAAAAEbE/0EygOYGrPwI/10676335_10153146797597995_5332117288803274064_n.jpg?imgmax=800" alt="10676335 10153146797597995 5332117288803274064 n" width="600" height="450" border="0" /><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><span style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;">最令人感動的是:看到本來一些不跑步或者沒有信心的同學,最後都用相當好的速度,滿面笑容地通過終點線,可以感受到他們這9個禮拜一定花了很大的心力在準備這一刻。</span><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><span style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;">如今訓練活動告一個段落了,回想這些日子來的種種,觸發了許多感想:</span><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><span style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;"><strong>1. 跑步很簡單,也很困難</strong></span><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><span style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;">每個人只要有雙球鞋,基本上就能夠跑步。從小到大,不管樂不樂意,不論是不是自願,大家一定都有跑步的經驗。但是想跑得有效率,跑得好看,不會受傷,少數人也許與生俱來這種能力,但是對於大多數人,得靠後天的學習。</span><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><span style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;">還記得訓練的第一堂課的第一件事,是教練要求大家繞著操場重新學走路,那時才發現,原來自己走路所運用的肌肉和方法不太對,也影響了跑步的姿勢。</span></p>
<p style="margin: 0px; font-size: 14px; min-height: 17px;"><!--?xml version="1.0" encoding="UTF-8" standalone="no"?--> <img style="max-width: 100%; color: #696969; font-family: inherit; font-size: 13px; font-style: inherit; font-variant: inherit; letter-spacing: 1px; line-height: inherit; text-align: center; border: 1px solid #cccccc; margin: 0px; padding: 4px; vertical-align: baseline; width: 330px; height: auto;" src="file:///Users/JohnHou/Library/Containers/com.evernote.Evernote/Data/Library/Application%20Support/Evernote/accounts/Evernote/ivhs/content/p2953/fffa1b30194fbbfb295fadaa13d6e2d6.png" alt="" width="330" height="495" /><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><span style="font-size: 14px;">(圖片來源:運動筆記)</span></p>
<p style="margin: 0px; font-size: 14px; min-height: 17px;"><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><span style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;"><strong>2. 量化的訓練才是硬道理</strong></span><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><span style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;">“訓練是科學,也是藝術。但我也相信,訓練的藝術是科學化的極致表現,雖然沒有標準答案,但有一定的原則存在,若一直只是憑感與憑經驗來訓練,總會很快碰到瓶頸而無法一再地突破個人的極限。” — 國峰教練 (部落格)</span><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><span style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;">國峰教練非常強調量化的訓練,這個概念可能和他大學所受的工程師訓練有關吧?不過這種觀念於我心有戚戚焉。作為管理顧問的一員,“量化”對我們來說,是管理的第一步。藉由數字化管理,才能建立基準(baseline)。透過跑力的計算,得到配速和心率的最佳典範,就能根據自己的狀況來設計訓練計劃,解決基準和典範之間的落差。</span></p>
<p style="margin: 0px; font-size: 14px; min-height: 17px;"><!--?xml version="1.0" encoding="UTF-8" standalone="no"?--> <img style="max-width: 100%; color: #696969; font-family: inherit; font-size: 13px; font-style: inherit; font-variant: inherit; letter-spacing: 1px; line-height: inherit; text-align: center; border: 1px solid #cccccc; margin: 0px; padding: 4px; vertical-align: baseline; width: 620px; height: auto;" src="file:///Users/JohnHou/Library/Containers/com.evernote.Evernote/Data/Library/Application%20Support/Evernote/accounts/Evernote/ivhs/content/p3417/e49662930ff6a1197747ef1fa575d019.jpeg" alt="" width="620" height="465" /></p>
<p style="margin: 0px; font-size: 14px; min-height: 17px;">(圖片來源:耐力網)<br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><span style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;"><strong>3. 肌力, 肌力,還是肌力</strong></span><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><span style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;">”人不是因為跑步而變強,而是變強才來跑步。“</span><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><span style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;">”不把自己變強就開始跑,只是提早讓自己最弱的部分受傷。“ </span><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><span style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;">— 國峰教練 (7/15/2014)</span><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><span style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;">訓練計劃的前3個星期跑量不大,比較痛苦的是教練的肌力訓練7招。每次肌力訓練日之後,留言版一定哀鴻遍野,苦不堪言。不過,2個星期後,開始有人說跑步不會這麼累了,然後大家赫然發現跑速好像變快了,或者跑步時,膝蓋好像不會痛了。</span><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><span style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;">我個人的狀況是,透過肌力訓練,上身比較挺直,步頻開始提高,然後,慢慢地跑速竟然真的就上來了。</span></p>
<p style="margin: 0px; font-size: 14px; min-height: 17px;"><a style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px; text-align: center; text-decoration: none; color: #336699; margin-left: 1em; margin-right: 1em;" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5Zif5cbnJrYVKSo5SL8zEAhtpAuDFyygNAACUxlv-BG7sI2Th59Kw8TYKnaraTWHQOW2aj8naK7dGMm77DZEcJJKgC9gjKJpjR5nOfEoFOb8auQ4aN4UCrH-2IC1N3BxK8vgLUw/s1600/DSC00444.JPG"><img style="max-width: 100%; border-style: none; position: relative; height: auto;" src="file:///Users/JohnHou/Library/Containers/com.evernote.Evernote/Data/Library/Application%20Support/Evernote/accounts/Evernote/ivhs/content/p2735/a7f41988086e499f92d2cda74321908f.jpeg" alt="" width="400" height="266" border="0" /></a></p>
<p style="margin: 0px; font-size: 14px; min-height: 17px;"><span style="font-size: 14px;">(圖片來源:運動筆記)</span></p>
<p style="margin: 0px; font-size: 14px; min-height: 17px;"><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><span style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;"><strong>4. 先秦哲人在我們靈魂深處“敲桌子和摔杯子”</strong></span><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><span style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;">“跑步的談論一直只侷限在健康、健身、變強、變快……等身體方面的訓練知識上;我們很容易忘記心靈上的修鍊其實才是中國人自古以來最注重的一塊(中國人至古以來就很少談健身與鍛鍊)。古中國人練功也是為了藉由肢體上的鍛鍊來修鍊心志與精神。”</span><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><span style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;">— 國峰教練 (臉書)</span><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><span style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;">“中國人的老祖先很少為了健身、減肥、體態或成績或運動表現而鍛鍊,他們是為了追求某種精神上的更高境界而練功。”</span><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><span style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;">— 國峰教練 (臉書)</span><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><span style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;">這次活動最意想不到的是,9周的體能鍛鍊之外,透過同學間的交流,也開始閱讀和跑步相關的書籍,接觸到跑步的精神層面。從村上春樹,“跑步之心”,“強風吹拂”等,一直延伸到國峰教練對於跑步的形而上的觀念。</span></p>
<p style="margin: 0px; font-size: 14px; min-height: 17px;"><img style="color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19px;" title="IMG_20140723_220549.jpg" src="http://lh4.ggpht.com/-wtle5mYhhT8/U8_HZrwmayI/AAAAAAAAEQw/T0sqUSMbJnw/IMG_20140723_220549.jpg?imgmax=800" alt="IMG 20140723 220549" width="600" height="450" border="0" /><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><span style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;">最後,一定要再次謝謝國峰教練和譽寅教練的指導,謝謝你們為我們打開了一個意想不到的門。也謝謝Garmin,運動筆記和所有的同學,讓2014年夏天成為我們生命中一個美好的回憶。</span><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><span style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;">12.5公里後,有一條終點線,有教練,親人,朋友的高聲吶喊;也代表我們的行囊裏已經裝滿著跑步帶給我們的果實;</span><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><br style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;" /><span style="font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; font-size: 16px; letter-spacing: 1px; line-height: 28px;">這是一個結束,也是一個新的開始,Let’s Go!</span></p>
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<p style="margin: 0px; font-size: 14px; min-height: 17px;"> </p>ivhshttp://www.blogger.com/profile/08366063800777012957noreply@blogger.com0tag:blogger.com,1999:blog-17330408.post-56349555511313840642014-09-12T11:52:00.001+08:002014-09-12T11:52:32.564+08:00【Garmin FR15 跑步新手訓練計畫 第9週第4天】之 終止式前的漸慢和漸弱<p style="margin: 0px 0px 6px; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19px;"><img title="IMG_20140911_232345.jpg" src="http://lh4.ggpht.com/-aAPvPAyNIKk/VBJt_WpMSNI/AAAAAAAAEZs/PdlEe9vqCIE/IMG_20140911_232345.jpg?imgmax=800" alt="IMG 20140911 232345" width="600" height="450" border="0" /></p>
<p style="margin: 6px 0px; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19px;">這個星期的訓練菜單開始減量,強度驟減,訓練量也減半。基本上讓身體在9/14之前充分休息。雖然12.5公里不是很長的距離,不過教練團隊要我們建立的觀念就是,賽前不要臨時抱佛腳,也絕對不要在賽前去跑一個比賽距離。不管是小比賽或是馬拉松,一樣要嚴守紀律。類似“天下大事,必作于細”,“治大國如烹小鮮”的意思吧,我猜。</p>
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<p style="margin: 6px 0px; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19px;">這九週學得的基本觀念,像是:量化/跑力,週期性,心率監控為中心的菜單, 等等。雖然我們還是很初級的入門者,但是有這些正確的觀念指引,相信可以讓我們在跑步的領域跑得快樂,也不容易受傷。</p>
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<p style="margin: 0px 0px 6px;">今晚沿著河邊跑步時,想到9周就這樣進入尾聲了,有點小感傷呢。從對跑步一無所知,到現在開始有點基本概念,最重要的是,開始可以體會跑步作為一種運動,一點一滴地在小弟的生活帶來正面的力量,真好。</p>
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<p style="margin: 6px 0px;">FR15還是非常忠實地記錄我的一舉一動,每次訓練完,在Garmin Connect上檢視當日表現和目標達成度,實在是件享受的事。如果FR15只能挑出一個好處來說,大概就是GPS的精確程度,真的沒話說。電力的表現也是可圈可點。</p>
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<p style="margin: 6px 0px;">最後,來個野人獻曝。9周來,常常在換算心率和強度之間的關係,搞到後來自己都昏頭了。乾脆自己做了個簡單的EXCEL試算表,在試算表的左上角打入最大心率和靜止心率,就算出儲備心率(HRR), 再算出E, M, T, I各強度所對應的心率區間。表中有隱藏好幾行,有的是針對HR_max%,有幾行是EMTI心率和Adidas micoach心率區間的對應關係,小弟把它們隱藏,有興趣的朋友不嫌棄的話,自行斟酌修改使用。當然,這是很簡單的計算而已,專業的配速等資訊還是要到教練的跑力計算器去計算。下載點:<a style="color: #3b5998; cursor: pointer; text-decoration: none;" href="https://dl.dropboxusercontent.com/u/29285236/Training%20Intensity.xlsx" rel="nofollow" target="_blank">https://dl.dropboxusercontent.com/u/29285236/Training%20Intensity.xlsx</a></p>
<p style="margin: 6px 0px;"><img title="Screen Shot 2014-09-11 at 10.29.53 PM.png" src="http://lh6.ggpht.com/-udf_KE2xvHc/VBJt92doOsI/AAAAAAAAEZk/5la5f6XolQs/Screen%252520Shot%2525202014-09-11%252520at%25252010.29.53%252520PM.png?imgmax=800" alt="Screen Shot 2014 09 11 at 10 29 53 PM" width="600" height="376" border="0" /></p>
</div>ivhshttp://www.blogger.com/profile/08366063800777012957noreply@blogger.com0tag:blogger.com,1999:blog-17330408.post-45598095446330133352014-09-06T12:44:00.001+08:002014-09-06T13:01:38.867+08:00【Garmin FR15 跑步新手訓練計畫 第8週第6天】之 休息日也要動一動身體和心靈<div style="color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19px; margin: 0px 0px 6px;">
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雖然說休息也是訓練的一部分,但是不代表完全不需要運動。有專家建議在休息日中,不妨從事一些運動來活動和跑步較無關的肌肉。比方說,游泳是一個不錯的選擇。游泳除了加強上半身的肌力之外,還可以訓練用核心來平衡身體。</div>
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除了游泳之外,小弟個人則利用拳擊有氧(Body Combat)這類的課程來保持心肺能力。藉由心率的監控,拳擊有氧的課程平均保持在E和T之間的心率。通常在第3-4段和泰拳(第7段)會逼近I強度,不過只有幾分鐘,所以還好 (很喘是一定會的啦)。第9段會有核心訓練的動作(仰臥起坐,伏地挺身之類),最後一段(第10段)以伸展動作結束一小時的課程。這門課上到最後,流汗像打開水龍頭(不誇張),全身濕透。不過音樂好聽,動作也很威,是過癮的有氧運動。</div>
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由於開始跑步,這半年多來,閱讀的觸角開始伸到和跑步有關的領域。除了村上春樹的“關於跑步,我其實說的是...“以外,還看了一本西藏喇嘛寫的“跑步之心”(英文原名是: Running with the Mind of Meditation, 以禪修之心而跑)。作者薩姜.米龐仁波切是當代有名的禪修大師,本身也是熱衷馬拉松的跑者。這本書基本上總結了他在跑步和禪修中所發現的相似之處。並用禪修過程中的四個階段(老虎、獅子、金翅鳥、龍),來說明跑步的四個境界。</div>
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作者所說的境界,不管是跑步還是禪修,對於小弟這種菜鳥而言,很多還是太遙遠。不過有幾次,長跑到有點靈魂出竅,回想起來,和打坐入定的感覺還真有點類似。</div>
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米龐仁波切認為,跑步是對肉體的訓練,禪修則是對於心靈的訓練,兩者都很重要,而且無法相互取代。作者強調,肉體和心靈是相互影響的,並不像西方笛卡爾流派的哲學(包括後來的康德,黑格爾等人),把精神和物質的世界一刀區分開來。按照作者的論點:“跑步四個階段的核心都圍繞在內在的正念,即正念如何運用在身體運動上。這四個階段既鍛鍊心也鍛鍊身,彼此相容並蓄,又層層深化,當心愈強壯,跑步就愈跑愈有力量,讓身心既能同時發展,又能達到平衡、活躍、深化且得到真正的休息,並且獲得最後的成果「風馬」──長壽、健康、成功與幸福的能力。”</div>
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村上春樹他的書中,提到在參加北海道薩羅馬湖100K超馬比賽,過了75公里的關卡後,所有的痛苦和疲憊開始不再重要,思想進入一種冥想的狀態,身體的肌肉”再也沒有人敲桌子,也沒有人摔杯子“,連自己誰,現在在做什麼,都從念頭中消失了。跑步行為似乎進入形而上的領域,首先有跑步的行為存在,之後才有”我“的概念附著在這個行為上。所以,我跑,故我在。“我”的存在不再像笛卡爾說的,需要透過思考的存在來證明。精神和物質的界限在跑步中被打破了。</div>
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很玄啊。不過小弟有個模糊的印象,村上春樹和米龐仁波切似乎從不同的角度,在說同樣的事情。可以肯定的是,跑步這件事,對我來說,不會在9/14結束,這可能是一種身心靈追尋的旅程的開始。</div>
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明天要跑LSD了,來想想要到哪裡跑,順便看看風景。</div>
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PS:感謝民生伊士邦的石岱弘(Stella)老師借用Body Combat上課的照片,下次我們會再跳高一點</div>
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ivhshttp://www.blogger.com/profile/08366063800777012957noreply@blogger.com0tag:blogger.com,1999:blog-17330408.post-81701934371731009412014-09-06T12:22:00.001+08:002014-09-06T12:23:19.413+08:00【Garmin FR15 跑步新手訓練計畫 第8週第4天】之 週四強風吹拂所以夜未眠<div style="color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19px; margin: 0px 0px 6px;">
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這周完全沒有肌力訓練的課表,純粹增加跑量,著重在練習T強度的配速,也就是讓身體達到乳酸閥值的條件下,維持30分鐘。如果訓練有效果,我們的乳酸閥值將會提高,也就能夠用較高的速度長跑,也不會疲累或痠痛。</div>
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經過I強度訓練提高最大攝氧量,和現在T強度的訓練提高乳酸閥值,我一直沒有好的KPI來監控訓練的成果。比方說,我想知道現在的攝氧量和剛開始參加訓練時,增加了多少百分點?</div>
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羅教練的回應是:“最大攝氧量和乳酸閥值並沒有簡單又準確的檢測方式;最大攝氧量只有到實驗室進行,透過儀器實際去測量你消耗的氧氣量,乳酸閥值也只能請專業人員進行抽血來實際測量血液中的乳酸濃度。”</div>
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記得徐教練在課堂上說,攝氧量的測量,花費需要10-20萬。這不是一般業餘跑者能夠進行的(其實也沒有必要)。</div>
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目前為止,簡易,定性的監控法,就是在I和T強度的心率時,量測I跑速有沒有增加,T速度增加且維持30分鐘以上,表示VO2max和LT有進步,但是進步的幅度到底是多少,這種定量且價值不菲的問題,菜鳥先不要想太多。</div>
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8周來的訓練好像看到成效了(聽起來很像在賣藥的口吻)!首先,平均步頻已經接近180,狀況好的時候,還可以維持在180。步頻越高,膝蓋受力就越小。如何避免受傷,這也是小弟參加訓練最想學到的知識。另外,現在用介於E到M的心率,平均速度從以前6.5分速加快到5.5分速。這可能要歸功I強度和ST的訓練。參加FR15這個活動前,一直用E心率跑,到後來速度好像也上不太去。</div>
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徐教練和班上同學Sujay Wang推薦的“強風吹拂”一書,週末買來一直沒時間看,斷斷續續地看了三分之一而已。昨晚看到了書中人物參加箱根驛傳的準備和比賽過程,一發不可收拾,內容太熱血了。一口氣看完整本時,才發現已經凌晨四點了,糟糕,趕快關燈睡覺。真是本好書,下次我要去找漫畫版和電影版來看。</div>
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ivhshttp://www.blogger.com/profile/08366063800777012957noreply@blogger.com0tag:blogger.com,1999:blog-17330408.post-15141125237335798332014-09-01T20:09:00.001+08:002014-09-02T23:59:35.898+08:00【跑步音樂】2. It’s a Fight (這是戰鬥) by Three 6 Mafia<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">(註:小弟決定把常在跑步時候聽的歌,拿出來和大家分享,順便加上翻譯。畢竟英文程度有限,如果有錯誤或遺落之處,絕對要多包涵!如果能來信指正,讓小弟長知識,那是再好不過了)<br /> <br />
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<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">這首歌是洛基6的主題曲,聽起來很熱血。好幾次跑著跑著,就隨著這首歌的節奏開始出拳,直拳,左勾拳,右勾拳,上勾拳。尤其歌曲結束前,加入洛基3主題曲“Eyes of the Tiger”的節奏,招招都是重拳,非常爽。LSD跑到靈魂出竅時,這首歌會讓你回到人間。</div>
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<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">由於是幫派嘻哈的音樂,歌詞中俚語非常多, 例如paper是錢的意思。 </div>
<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">歌詞原文也模仿黑人的口音,比方說:</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;"><span style="font-family: 'Songti TC';">“</span>We gon hit em wit da left, hit em wit da right”</div>
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<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">比較正規的英文,應該說:</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;">“We’re gonna hit them with the left, hit them with the right”</div>
<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">(雖然<span style="font-family: Times;">gonna</span>也屬於口語的字,不適合正式的書寫)</div>
<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;"> </div>
<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">好的,英文課下課了。聽歌吧!</div>
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<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;">Yeah<br /> Yeah</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;"><br /> We ain't playin' wit cha </div>
<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">我們不是和你鬧著玩的</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;"><br /> We ain't playin' wit cha</div>
<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">我們不是和你鬧著玩的</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;"><br /> Step yo ass up</div>
<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">站出來</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;"><br /> What chu wanna do</div>
<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">你打算怎麼辦</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;"><br /> Get yo ass knocked down</div>
<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">被海扁嗎</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;"><br /> What chu wanna do</div>
<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">你打算怎麼辦</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;"><br /> Get ready</div>
<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">準備好吧</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;"><br /> What chu wanna do</div>
<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">你打算怎麼辦</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;"><br /> Three six mafia... mafia</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;"><span style="font-family: 'Songti TC';">(註:</span>Three 6 Mafia <span style="font-family: 'Songti TC';">是團名)</span></div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;"><br /> Let's go (wassup)</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;"><span style="font-family: 'Songti TC';">衝啊</span> (what’s up)</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;"><br /> Yeah</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;"><br /> We ain't playin' wit cha</div>
<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">我們不是和你鬧著玩的</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;"><br /> It's goin' down<br /> It's goin' down (Shut the fuck up !)</div>
<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">我們要來打爆你的頭 (背景的髒話就不翻了,基本上就是閉嘴的意思)</div>
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<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">副歌(重複兩次)</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;">We gon hit em wit da left, hit em wit da right</div>
<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">我們出左拳揍他們,出右拳揍他們</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;"><br /> We gon hit em wit da left, hit em wit da right</div>
<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">我們出左拳揍他們,出右拳揍他們</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;"><br /> It's a fight, it's a fight, head bust 'em, head bust 'em</div>
<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">這是戰鬥,這是戰鬥(用頭扁他們,用頭扁他們)</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;"><br /> It's a fight, it's a fight, head bust 'em, head bust 'em</div>
<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">這是戰鬥,這是戰鬥(用頭扁他們,用頭扁他們)</div>
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<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;">Verse 1</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;">See I'm the king of the ring ring</div>
<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">你看,我是拳擊場之王</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;"><br /> Ring the bell and I'm comin out swing swing</div>
<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">鈴聲一響,我就衝出來揮拳</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;"><br /> Swingin' left swingin' right till they ding ding</div>
<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">左右開弓,直到他們被打趴</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;"><br /> He hit da ground bounce up like a spring spring</div>
<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">他倒地時,就像彈簧一樣彈起來</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;"><br /> Hit em again now like a birdie start to sing sing</div>
<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">我上前補幾拳,就像小鳥開始唱歌</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;"><br /> Bright lights cameras flashing like bling bling</div>
<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">場外的燈光和閃光燈照得bling bling的</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;"><br /> He started seeing things now I got em heads and knees</div>
<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">當他回過神來後,我再攻擊他們的大頭和膝蓋</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;"><br /> on the floor crawl up to the corner crying</div>
<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">讓他們爬著回角落去哭</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;"><br /> I'm the man there's no defeating</div>
<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">我是強人,沒有被擊敗這回事</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;"><br /> The ground you will be eating</div>
<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">你等著被我打趴吃土吧</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;"><br /> I'm ready sharp non stop this is easy</div>
<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">我準備好了不停的扁人,這很簡單</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;"><br /> Put em out da game like his name is Milli Vanilli</div>
<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">送他們出局,就好像我正在扁Milli Vanilli一樣</div>
<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">(註 Milli Vanilli是80-90年代走紅的男子雙人團體,後來被發現所有的歌曲都是找槍手代唱,他們只負責對嘴)</div>
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<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">副歌重複兩次</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px; min-height: 19px;"> </div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;">Verse 2</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;">Here we go again wit these cowards that be haters</div>
<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">又遇上這群黑特我們的懦夫</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;"><br /> Jealous of da three six cause we gettin our paper</div>
<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">他們嫉妒我們(Three 6 Mafia),只因為我們有錢</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;"><br /> We'll whoop yo ass thought you knew we don't care about</div>
<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">我們會海K你,而且我想你知道,我們一點也不在乎</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;"><br /> Noise talkin' fools get yo denture teeth knocked out</div>
<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">滿嘴廢話的白癡只會讓假牙被打飛</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;"><br /> We don't be playin when it come to handlin business</div>
<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">我們處理正經事,不和你鬧著玩的</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;"><br /> Hit cha we dat one hitter quitter solid fistes</div>
<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">我們一拳就要把你撂倒</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;"><br /> And we take your corners and we shutting down your trap spot</div>
<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">我們會佔領你的地盤,拆了你的老巢</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;"><br /> Kickin down yo door and we stomp you like a jauggernaught</div>
<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">踹開你的門,然後像紅坦克Juggernaut踐踏你</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;"><br /> Call the police when you hear that we comin through</div>
<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">當我們離開後,你們才敢打電話找條子</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;"><br /> Eyes stay red from the liqour and the zuzus</div>
<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">我們大吃大喝,雙眼血紅</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;"><br /> We'll beat ya down anybody wanna step up</div>
<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal; margin-bottom: 16px;">我們會撂倒你,還有誰要站出來?</div>
<div style="font-size: 16px; line-height: normal; margin-bottom: 16px;"><br /> Better say yo prayers you gon get yo face messed up</div>
<div style="font-family: 'Songti TC'; font-size: 16px; line-height: normal;">你最好開始禱告,因為你的臉將被我們打爛</div>
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</div>ivhshttp://www.blogger.com/profile/08366063800777012957noreply@blogger.com0tag:blogger.com,1999:blog-17330408.post-31500665120693432302014-09-01T19:59:00.001+08:002014-09-01T22:24:04.804+08:00【跑步音樂】1. People Like Us (像我們這樣的人)by Kelly Clarkson<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">
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<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">(註:小弟決定把常在跑步時候聽的歌,拿出來和大家分享,順便加上翻譯。畢竟英文程度有限,如果有錯誤或遺落之處,絕對要多包涵!如果能來信指正,讓小弟長知識,那是再好不過了)</div>
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<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">最近跑步聽到Kelly Clarkson的歌曲”People Like Us”,熱血的歌詞真適合跑到快掛掉的時候用來激勵自己,和大家一起分享!</div>
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<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">We come into this world unknown<br />我們默默無聞的來到這個世界</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">But know that we are not alone<br />但是我們知道我們並不孤單</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">They try and knock us down<br />他們試著擊倒我們</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">A change is coming, it's our turn now<br />改變即將來臨,輪到我們的時機到了</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">Hey everybody loses it<br />嘿,每個人都曾灰心</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">Everybody wants to throw it all away sometimes<br />每個都曾想徹底放棄</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">And hey, yeah I know what you're going through<br />嘿,沒錯,我瞭解你正經歷的這一切</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">Don't let it get the best of you<br />不要被它打敗</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">You'll make it out alive<br />你會活著走出來</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">Oh</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">People like us we gotta stick together<br />像我們這樣的人,一定要團結一致</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">Keep your head up nothing lasts forever<br />抬頭挺胸,沒有什麼痛苦會永遠持續下去的</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">Here's to the damned, to the lost and forgotten<br />這首歌是獻給那些被厭惡的,迷失的,和被遺忘的人們</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">It's hard to get high when you're living on the bottom<br />當你盪到谷底的時候,是很難打起精神的</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">Oh whoa-oh oh whoa-oh</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">We are all misfits living in a world on fire<br />我們都是和這個瘋狂世界格格不入的人們</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">Oh whoa-oh oh whoa-oh</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">Sing it for the people like us, the people like us<br />為了我們這樣的人唱吧,為了我們這樣的人</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">Hey this is not a funeral<br />嘿,這不是個葬禮</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">It's a revolution, after all your tears have turned to rage<br />它是個革命的過程,當你的淚水都已變成了憤怒</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">Just wait, everything will be okay<br />只要耐心等待,一切都會OK的</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">Even when you're feeling like is going down in flames<br />即使你感覺一切好像快掉進火坑裏</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">Oh</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">People like us we gotta stick together<br />像我們這樣的人,一定要團結一致</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">Keep your head up nothing lasts forever<br />抬頭挺胸,沒有什麼痛苦會永遠持續下去的</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">Here's to the damned, to the lost and forgotten<br />這首歌是獻給那些受詛咒的,迷失的,和被遺忘的人們</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">It's hard to get high when you're living on the bottom<br />當你盪到谷底的時候,是很難打起精神的</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">Oh whoa-oh oh whoa-oh</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">We are all misfits living in a world on fire<br />我們都是和這個瘋狂世界格格不入的人們</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">Oh whoa-oh oh whoa-oh</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">Sing it for the people like us, the people like us<br />為了我們這樣的人唱吧,為了我們這樣的人</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">Oh whoa-oh oh whoa-oh</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">You just gotta turn it up loud when the flames get higher<br />當考驗更加嚴酷的時候,你只需要更大聲地唱</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">Oh whoa-oh oh whoa-oh</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">Sing it for the people like us, the people like us<br />為了我們這樣的人唱吧,為了我們這樣的人</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">They can't do nothing to you,<br />他們拿你一點辦法也沒有</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">They can't do nothing to me<br />他們拿我一點辦法也沒有</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">This is the life that we choose<br />這是我們選擇的生活</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">This is the life that we bleed<br />這是我們奮鬥的生活</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">So throw your fists in the air<br />所以,將你的拳頭在空中揮舞</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">Come out, come out if you dare<br />站出來,站出來,如果你敢的話</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">Tonight we're gonna change forever<br />今晚我們會永遠改變一切</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">Everybody loses it, everybody wants to throw it all away sometimes<br />People like us we gotta stick together<br />Keep your head up nothing lasts forever<br />Here's to the damned, to the lost and forgotten<br />It's hard to get high when you're living on the bottom</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">Oh whoa-oh oh whoa-oh<br />We are all misfits living in a world on fire<br />Oh whoa-oh oh whoa-oh<br />Sing it for the people like us, the people like us<br />Oh whoa-oh oh whoa-oh<br />You just gotta turn it up loud when the flames get higher<br />Oh whoa-oh oh whoa-oh<br />Sing it for the people like us, the people like us</div>
<div style="font-size: 14px; line-height: 19px; margin: 6px 0px;">Oh whoa-oh oh whoa-oh<br />We are all misfits living in a world on fire<br />Oh whoa-oh oh whoa-oh<br />Sing it for the people like us, the people like us<br />Oh whoa-oh oh whoa-oh<br />You just gotta turn it up loud when the flames get higher<br />Oh whoa-oh oh whoa-oh<br />Sing it for the people like us, the people like us</div>
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</div>ivhshttp://www.blogger.com/profile/08366063800777012957noreply@blogger.com0tag:blogger.com,1999:blog-17330408.post-56083608620759784112014-09-01T19:52:00.001+08:002014-09-06T12:24:31.082+08:00【Garmin FR15 新手跑步訓練計畫 第7週第7天】之 大家來做公益 之 醉臥市府君莫笑<div style="color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19px; margin: 0px 0px 6px;">
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今天訓練菜單是LSD,剛好有扶輪社舉辦的慈善路跑,一魚兩吃,清早就到市政府前廣場和社團朋友會合,Garmin的Jason為了當精工杯我們這些菜鳥的配速員,也來練習做準備。</div>
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<span style="color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19px;">今天的路跑,部分收入捐給台南棄嬰之家,選手也可以捐出比賽晶片,當作額外的捐款,跑步又可以幫助他人,何樂不為呢?!</span></div>
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最近測5K所得到的跑力,比3K測得的數值還低。檢討原因是:平常太習慣用E配速跑,身體不習慣長時間較高的速度。我覺得9/14活動結束後,有必要適度提高間歇訓練的比重,另外,也要多用M或T強度跑長一點的距離。</div>
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所以今天就先練習用5分半速跑9K看看,結束後還滿舒服,沒有上氣不接下氣。</div>
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市府前面由於交通管制,馬路清空,跑完心情舒暢,所以藉機上演橫臥馬路的“夢想”。好友Tann Chen還拿出珍藏的紮貼幫忙小弟消除痠痛。其他的夥伴下午還趕去喜憨兒庇護工廠當義工,身邊好多充滿正能量的人,真好!</div>
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ivhshttp://www.blogger.com/profile/08366063800777012957noreply@blogger.com0tag:blogger.com,1999:blog-17330408.post-12273648588321153462014-08-30T00:24:00.001+08:002014-09-06T12:23:55.053+08:00【Garmin FR15 跑步新手訓練計畫 第7週第3天】之 赤腳大法好<div style="color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19px; margin: 0px 0px 6px;">
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這星期到巴里島休假4天,由於訓練計畫不能中斷,所以出發前還是一直在研究跑步路線。看來看去,沿著狹窄而且擁擠的馬路跑,相當危險;沿著沙灘跑,才是比較保險的做法。</div>
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巴里島這幾天氣溫太讚了,20-25度C左右的氣溫,陣陣涼風吹來,不管是清晨或黃昏,在海灘上跑步,感覺舒服,幾乎沒有脫水的顧慮。重點是,三不五時,會看到正妹美女擦身而過,風景真是怡人,呵呵呵。</div>
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不過,沙灘上,貝殼雜物太多,人群也不少,不太敢衝得太快,所以心率一直衝不高。</div>
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星期二下午試著赤腳沿著沙灘和海水接壤處跑步,發現幾個好處:1)沙灘的硬度適中,避震效果很好; 2)赤足跑步時,很自然會用前腳掌著地,小腿肚明顯受力,步頻也會自然提高</div>
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第二天起床,小腿肚痠痛的很厲害,是以前沒有的現象。這時才意識到,過去很多的衝擊力,是被骨骼和膝蓋吸收了。</div>
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偶爾赤足練一下,應該對於姿勢的矯正很有幫助才是。</div>
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<span style="color: #37404e; line-height: 20px;">小小的插曲:離開巴里島的前一天晚上,<span style="color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19px;">在Tony Romas’s Bali</span>吃完豬肋排晚餐後,臨走之前,熱情的店長和工作人員做了一個提拉米蘇,並且自組一個樂隊邊唱邊送上來,好感動啊!</span></div>
<img alt="Photo 4" border="0" src="http://lh6.ggpht.com/-SWM_vg_cxJA/VACpQHF90vI/AAAAAAAAEWU/jGpPPaaIc0o/photo-4.JPG?imgmax=800" height="450" title="photo-4.JPG" width="600" /><br />
<span style="color: #37404e; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 20px;">工作人員用吉他和當地樂器伴奏,唱的是這首歌,可惜沒有錄影下來。 </span><br style="color: #37404e; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 20px;" /><a href="https://www.facebook.com/l.php?u=https%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3D3WJ1cf3nrLE&h=xAQGwm2ht&enc=AZPcKzlbdjQEp05biYJWk75xe3usV5lwxTjMzL6gyg_UF4IScqpXwcdo7oFa8SSCxjv3yjK3h6Plkv7Idi-EgwpHI2fIrZG18fgJp1z8k3JUg5uWluPlh9_yubzEsJCCvV1hfW7O4yy897vII_FkaFNq&s=1" rel="nofollow nofollow" style="color: #3b5998; cursor: pointer; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 20px; text-decoration: none;" target="_blank">https://www.youtube.com/watch?v=3WJ1cf3nrLE</a><br />
印尼人的友善和熱情,讓小弟留下美好的回憶呢!各位下次經過巴里島,不妨到此一遊,告訴他們,你來自台灣!<br />
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ivhshttp://www.blogger.com/profile/08366063800777012957noreply@blogger.com0tag:blogger.com,1999:blog-17330408.post-35789140943772765312014-08-24T00:38:00.000+08:002014-09-06T12:24:41.103+08:00【Garmin FR15 新手跑步訓練計畫 第6週第6天】之 “People Like Us (像我們這樣的人)”<div class="_5pbx userContent" data-ft="{"tn":"K"}" style="font-size: 14px; line-height: 1.38; overflow: hidden;">
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終於到了第六周的結尾,經過第一週期為期三周的基礎體力建立,第二週期為期兩周的高強度間歇訓練,今天是第三週期的第一周最後一天,下週開始在T強度下增加跑量,進入訓練的高峰。</div>
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時間過得好快,記得大家不久前還在肌力訓練中掙扎,現在已經在為了9/14的配速作練習了。雖然我們都是跑步的新手,但是我們是在自己的道路上奮力前進的一群人,也許我們速度很慢,姿勢不美,但是“不要想著終點,要想不能停“,我們會完成自己的目標的。</div>
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最近跑步聽到Kelly Clarkson的歌曲”People Like Us”,熱血的歌詞真適合跑到快掛掉的時候用來激勵自己,和大家一起分享!</div>
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We come into this world unknown<br />
我們默默無聞的來到這個世界</div>
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But know that we are not alone<br />
但是我們知道我們並不孤單</div>
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They try and knock us down<br />
他們試著擊倒我們</div>
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A change is coming, it's our turn now<br />
改變即將來臨,輪到我們的時機到了</div>
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Hey everybody loses it<br />
嘿,每個人都曾灰心</div>
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Everybody wants to throw it all away sometimes<br />
每個都曾想徹底放棄</div>
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And hey, yeah I know what you're going through<br />
嘿,沒錯,我瞭解你正經歷的這一切</div>
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Don't let it get the best of you<br />
不要被它打敗</div>
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You'll make it out alive<br />
你會活著走出來</div>
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Oh</div>
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People like us we gotta stick together<br />
像我們這樣的人,一定要團結一致</div>
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Keep your head up nothing lasts forever<br />
抬頭挺胸,沒有什麼痛苦會永遠持續下去的</div>
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Here's to the damned, to the lost and forgotten<br />
這首歌是獻給那些被厭惡的,迷失的,和被遺忘的人們</div>
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It's hard to get high when you're living on the bottom<br />
當你盪到谷底的時候,是很難打起精神的</div>
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Oh whoa-oh oh whoa-oh</div>
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We are all misfits living in a world on fire<br />
我們都是和這個瘋狂世界格格不入的人們</div>
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Oh whoa-oh oh whoa-oh</div>
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Sing it for the people like us, the people like us<br />
為了我們這樣的人唱吧,為了我們這樣的人</div>
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Hey this is not a funeral<br />
嘿,這不是個葬禮</div>
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It's a revolution, after all your tears have turned to rage<br />
它是個革命的過程,畢竟,你的淚水已變成了憤怒</div>
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Just wait, everything will be okay<br />
只要耐心等待,一切都會OK的</div>
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Even when you're feeling like is going down in flames<br />
即使你感覺一切好像快掉進火坑裏</div>
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Oh</div>
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People like us we gotta stick together<br />
像我們這樣的人,一定要團結一致</div>
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Keep your head up nothing lasts forever<br />
抬頭挺胸,沒有什麼痛苦會永遠持續下去的</div>
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Here's to the damned, to the lost and forgotten<br />
這首歌是獻給那些受詛咒的,迷失的,和被遺忘的人們</div>
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It's hard to get high when you're living on the bottom<br />
當你盪到谷底的時候,是很難打起精神的</div>
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Oh whoa-oh oh whoa-oh</div>
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We are all misfits living in a world on fire<br />
我們都是和這個瘋狂世界格格不入的人們</div>
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Oh whoa-oh oh whoa-oh</div>
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Sing it for the people like us, the people like us<br />
為了我們這樣的人唱吧,為了我們這樣的人</div>
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Oh whoa-oh oh whoa-oh</div>
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You just gotta turn it up loud when the flames get higher<br />
當考驗更加嚴酷的時候,你只需要更大聲地唱</div>
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Oh whoa-oh oh whoa-oh</div>
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Sing it for the people like us, the people like us<br />
為了我們這樣的人唱吧,為了我們這樣的人</div>
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They can't do nothing to you,<br />
他們拿你一點辦法也沒有</div>
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They can't do nothing to me<br />
他們拿我一點辦法也沒有</div>
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This is the life that we choose<br />
這是我們選擇的生活</div>
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This is the life that we bleed<br />
這是我們奮鬥的生活</div>
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So throw your fists in the air<br />
所以,將你的拳頭在空中揮舞</div>
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Come out, come out if you dare<br />
站出來,站出來,如果你敢的話</div>
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Tonight we're gonna change forever<br />
今晚我們會永遠改變一切</div>
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Everybody loses it, everybody wants to throw it all away sometimes<br />
People like us we gotta stick together<br />
Keep your head up nothing lasts forever<br />
Here's to the damned, to the lost and forgotten<br />
It's hard to get high when you're living on the bottom</div>
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Oh whoa-oh oh whoa-oh<br />
We are all misfits living in a world on fire<br />
Oh whoa-oh oh whoa-oh<br />
Sing it for the people like us, the people like us<br />
Oh whoa-oh oh whoa-oh<br />
You just gotta turn it up loud when the flames get higher<br />
Oh whoa-oh oh whoa-oh<br />
Sing it for the people like us, the people like us</div>
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Oh whoa-oh oh whoa-oh<br />
We are all misfits living in a world on fire<br />
Oh whoa-oh oh whoa-oh<br />
Sing it for the people like us, the people like us<br />
Oh whoa-oh oh whoa-oh<br />
You just gotta turn it up loud when the flames get higher<br />
Oh whoa-oh oh whoa-oh<br />
Sing it for the people like us, the people like us</div>
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ivhshttp://www.blogger.com/profile/08366063800777012957noreply@blogger.com0tag:blogger.com,1999:blog-17330408.post-45181582435086058702014-08-16T14:40:00.001+08:002014-09-06T12:24:50.963+08:00【Garmin FR15 新手跑步訓練計畫 第5週第4天】之 I強度間歇訓練第二彈<div style="color: #141923; font-family: 'Heiti TC Light'; font-size: 14px; margin: 0px;">
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高強度間歇訓練進入第二周,每次出發前總是渾身皮皮銼,跑的過程真的有點痛苦,結束後坐在樹下乘涼,想想覺得好像還好嘛。真是個矛盾的過程。呵呵。</div>
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不過生活作息和攝取食物的好壞,在這種訓練中,一點都藏不住。只要前一天工作稍微熬個夜或者吃了太多油膩的食物,跑I強度“李斗栽係”了。<span style="color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19px;">上個週末連吃兩次吃到飽的自助餐,無數冰淇淋,</span>星期二第一次訓練時,進入第四個衝刺時才1分鐘,引擎直接熄火,就差後面排氣管沒有冒黑煙(這是要毒死誰啊)。喘了好一陣子才重新開始。</div>
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8/3那天看到教練拿著節拍器來訓練步頻,覺得真不錯。上網找了個學音樂的人常用的節拍器app來使用。發現起跑前,用180或200來熱機,實在很不錯。尤其是一早起床,睡意還沒有消散前,用這種方法,的確可以讓肌肉和神經進入節奏。I強度開始時,就比較不會有力不從心的感覺喔。</div>
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只是清早在公園裡面,小弟形跡可疑地站在在歐吉桑和歐巴桑的體操隊旁邊暖身,這種原地高速踏步,旁人看起來很像”中猴”,我是OK啦,同學自己斟酌服用。</div>
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今天看了最近跑步的歷史數據,開始間歇訓練後,在相同的心率下,步頻提高了,大部分時間可以保持在170-173左右 (離180的目標不遠了),速度稍微有提升,看來狠狠地操練還是有一點效果。</div>
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但是看著跑力表的建議,覺得現在的能力,離平均值還真不是普通的遠啊,望塵莫及(半馬低於2小時?全馬低於4小時?)。還是一步一步來,目前先搞定姿勢和步頻,接下來再來管速度,總有一天可以做到的。</div>
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<img alt="Screen Shot 2014 08 16 at 1 42 13 PM" border="0" src="http://lh5.ggpht.com/-kfDLy_ytrjg/U-781AWCMvI/AAAAAAAAEVE/N2VIZCYjjgc/Screen%252520Shot%2525202014-08-16%252520at%2525201.42.13%252520PM.png?imgmax=800" height="179" title="Screen Shot 2014-08-16 at 1.42.13 PM.png" width="600" /></div>
ivhshttp://www.blogger.com/profile/08366063800777012957noreply@blogger.com0tag:blogger.com,1999:blog-17330408.post-41219417891737393802014-08-16T13:20:00.001+08:002014-09-06T12:24:58.776+08:00【Garmin FR15 新手跑步訓練計畫 第4週第7天】之 進擊的菜鳥Rocker<div style="color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19px; margin: 0px 0px 6px;">
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開始第二週期的訓練後,班上的夥伴們許多人開始列入傷兵名單,症頭不一而足,看得小弟也是皮皮銼。七月到了,天氣又很悶熱,大家不要鐵齒,小心為上,肌力要做,訓練適可而止,不要勉強,頂多9/14跑給回收車追就好(是說精工杯12K也會有回收車的意思嗎)。</div>
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8/10來到L1的訓練課目。這個訓練就是LSD,long slow distance。目的是透過長時間的慢跑讓心肺和肌肉習慣長時間的運動。據說練馬拉松的人,每個星期最少要跑一次LSD。</div>
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LSD到底要多慢?就是慢到可以一邊跑一邊和同伴聊天的程度。高手可以跑很快還談笑風生,小弟大概是放慢到7-8分速才有辦法講出完整一句同伴聽得懂的中文吧。不過,LSD重點不是速度或距離,而是時間,所以就放寬心慢慢跑吧。</div>
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過去幾個月跟著Adidas訓練計劃操課時,最期待的就是LSD。一則不用管速度,少了訓練的壓力;二則可以趁機跑一些平常少去的地方。只要水分補給充分,跑的時候很輕鬆,還可以混,跑完後,通體舒暢。</div>
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星期天清晨6:30約了社團的朋友到大安森林公園練跑,雖然號稱LSD,但是繞著公園內的小徑跑4圈,還不到9公里,可能會被老鳥笑掉大牙,人家的LSD可都是跑2-3小時以上,但是。。</div>
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菜鳥我跑出毛病是誰賠我啊?當然是我說了算啊!(這是見笑轉生氣嗎)</div>
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森林公園實在不錯,難怪不久前我的國外同事來台灣,行李才放下,就一定要到這裡跑兩圈才去吃飯。兩旁林蔭密佈,不怕大太陽,空氣也不錯,除了有一些忽左忽右的歐吉桑和歐巴桑在考驗跑者瞬間平行位移的能力之外,基本上可以很快樂地跑LSD。</div>
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清晨爬起來和好友們路跑,再結伴吃早餐,也是一種Rock & Roll的style喔 ....</div>
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ROCK!</div>
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<img alt="30218" border="0" src="http://lh3.ggpht.com/-jQ0L7661HqY/U-7qH4KVxuI/AAAAAAAAEUs/0w0hGX1Yw_o/30218.jpg?imgmax=800" height="339" title="30218.jpg" width="600" /></div>
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ivhshttp://www.blogger.com/profile/08366063800777012957noreply@blogger.com0tag:blogger.com,1999:blog-17330408.post-79639975534822448282014-08-11T16:36:00.001+08:002014-08-11T16:36:20.923+08:00【Garmin FR15 新手跑步訓練計畫 第4週第3天】之 高強度 之 機車搪缸<p><img title="IMG_20140803_150336.jpg" src="http://lh3.ggpht.com/-quLD2ma7H4U/U-iAYv7EyBI/AAAAAAAAETY/A0zfxAYMMtY/IMG_20140803_150336.jpg?imgmax=800" alt="IMG 20140803 150336" width="600" height="450" border="0" /></p>
<p> </p>
<p style="margin: 6px 0px; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19px;">這個星期開始高強度間歇訓練 (HIIT),聽名字覺得很威啊。跑起來才知道自己不知天高地厚。</p>
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<p style="margin: 6px 0px; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19px;">根據教練團的指示,星期二先10分鐘熱身輕鬆跑後,就開始2分鐘狂奔(最大心率98%-100%),再休息2分鐘,重複5次。最後再輕鬆跑5分鐘收操。星期四更狠,狂奔3分鐘,休息3分鐘,重複四次。</p>
<p style="margin: 6px 0px; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19px;"><img title="Screen Shot 2014-08-07 at 11.23.10 AM.png" src="http://lh5.ggpht.com/-yj_N3H2XIrg/U-iAddVHbGI/AAAAAAAAETg/wB-B3ikmtj0/Screen%252520Shot%2525202014-08-07%252520at%25252011.23.10%252520AM.png?imgmax=800" alt="Screen Shot 2014 08 07 at 11 23 10 AM" width="570" height="203" border="0" /><img title="Screen Shot 2014-08-07 at 11.22.58 AM.png" src="http://lh6.ggpht.com/-QPfK2k1gOwc/U-iAfGcZVlI/AAAAAAAAETo/oBR1oixSECE/Screen%252520Shot%2525202014-08-07%252520at%25252011.22.58%252520AM.png?imgmax=800" alt="Screen Shot 2014 08 07 at 11 22 58 AM" width="600" height="238" border="0" /></p>
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<p style="margin: 0px 0px 6px;">這種訓練方式是刺激身體的攝氧能力,專有名詞是VOmax,讓我們的有氧引擎可以大量吸收氧氣,提昇心肺能力。不過從大家在討論區提出的問題中,發現FR15的設定無法完全配合這種訓練的要求,不禁開始想是不是用Garmin另款高階跑步手錶FR620或910更適合(9周還沒結束,就已經想敗另一隻表嗎?Garmin你成功了)</p>
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<p style="margin: 6px 0px;">後來乾脆化繁為簡,反正時間一到,就拔腿狂奔,想像有獅子老虎野狗或比賽的回收車在後面追我,這樣心率一定可以達到最大值。配速就算了,小弟這種菜鳥先別想太多。全力跑的時候專心在把核心hold住,還有步頻盡量拉高。這樣FR15就可以適當地輔助我的訓練。</p>
<p style="margin: 6px 0px;"><img title="Screen Shot 2014-08-07 at 11.23.22 AM.png" src="http://lh5.ggpht.com/-Pphbinl0IUg/U-iAgZbz6sI/AAAAAAAAETw/4ZX_ocBHK_I/Screen%252520Shot%2525202014-08-07%252520at%25252011.23.22%252520AM.png?imgmax=800" alt="Screen Shot 2014 08 07 at 11 23 22 AM" width="572" height="202" border="0" /></p>
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<p style="margin: 6px 0px;">高強度訓練真不是鬧著玩的,我的有氧引擎根本像老爺機車被送去搪缸啊,肺快爆掉,全身的零件好像快散了。狂奔時的喘氣聲老遠就聽得到,所以跑道上的男女老少和小狗都閃得遠遠的 (是怕老灰阿昏倒在他們身上嗎)。</p>
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<p style="margin: 6px 0px;">突然懷念起肌力訓練的可愛了。</p>
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<p style="margin: 6px 0px;">39分鐘後終於做完功課,搖搖晃晃地到一旁休息喝水。收操的伸展要好好作,高強度的訓練雖然時間短,但是對身體的負荷大。這幾天作肌力時特別認真,因為錯誤的跑步姿勢所造成的傷害在高強度訓練時會被放大,要趕快把核心練強一點,大家要小心啊。</p>
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<p style="margin: 6px 0px;">伸展結束後感覺還不錯,活著真好。希望可見的未來,能夠到達狂奔800公尺的境界。看一下FR15,發現燃燒熱量的效率挺高的,難怪很多減重專家都建議做一點高強度間歇訓練。</p>
<p style="margin: 6px 0px;"><img title="IMG_20140719_164305.jpg" src="http://lh5.ggpht.com/-oDlwiD0MAvg/U-iAXEGQwDI/AAAAAAAAETQ/cBjC9kzVtgw/IMG_20140719_164305.jpg?imgmax=800" alt="IMG 20140719 164305" width="600" height="450" border="0" /></p>
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<p style="margin: 6px 0px;">Bye bye本週的高強度訓練,Hello下星期的訓練,希望到時候搪過缸的引擎會爭氣點。。。。</p>
</div>ivhshttp://www.blogger.com/profile/08366063800777012957noreply@blogger.com0tag:blogger.com,1999:blog-17330408.post-87604389313409315102014-08-06T18:15:00.001+08:002014-08-06T18:15:22.990+08:002014 第三季度會是黑莓前途關鍵的3個月?<p><img title="passport_desk.jpg" src="http://lh6.ggpht.com/-oORlrCMeBtc/U-IANRCe9OI/AAAAAAAAETA/GWS5NjOz5lo/passport_desk.jpg?imgmax=800" alt="Passport desk" width="600" height="337" border="0" /></p>
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<p><span style="font-family: Helvetica, Verdana, 'LiHei Pro', 新細明體, sans-serif; font-size: 15px; letter-spacing: 1px; line-height: 22px;">Q10用到現在快十個月,還沒有遇到什麼問題。我的藍牙耳機是Plantronics Backbeat Go 2和Sony SBH-50,使用也很正常。</span></p>
<p><br style="letter-spacing: 0em; font-family: Helvetica, Verdana, 'LiHei Pro', 新細明體, sans-serif; font-size: 15px; line-height: 22px;" /><span style="font-family: Helvetica, Verdana, 'LiHei Pro', 新細明體, sans-serif; font-size: 15px; letter-spacing: 1px; line-height: 22px;">缺乏應用軟體一直是黑莓的大罩門。不僅沒有改善,事實上,隨著使用者數目的減少,願意支援這個平台的開發人員也越來越少。小弟手上幾個用了很多年的app,有的停止支援BB10,有的是從Android轉制過來,速度慢到令人火大。不過,BB10的軟體還沒有少到那種地步,找得到有水準的的BB原生app來取代,問題不大。</span></p>
<p><br style="letter-spacing: 0em; font-family: Helvetica, Verdana, 'LiHei Pro', 新細明體, sans-serif; font-size: 15px; line-height: 22px;" /><span style="font-family: Helvetica, Verdana, 'LiHei Pro', 新細明體, sans-serif; font-size: 15px; letter-spacing: 1px; line-height: 22px;">John Chan到目前採取的救亡圖存策略,小弟覺得是正確的。但是,市佔率衰退的速度如果比他的“中興復國”快,我們這些忠實的使用者也只有徒呼負負了。也幸好台灣還是有一批很熱情的使用者,大家互相交流,不然使用黑莓還真的有點寂寞啊,呵呵。</span></p>
<p><br style="letter-spacing: 0em; font-family: Helvetica, Verdana, 'LiHei Pro', 新細明體, sans-serif; font-size: 15px; line-height: 22px;" /><span style="font-family: Helvetica, Verdana, 'LiHei Pro', 新細明體, sans-serif; font-size: 15px; letter-spacing: 1px; line-height: 22px;">黑莓最近一個季度的財務表現,看起來小賺,好像不錯。但是,仔細看進去實在不怎麼精彩。市佔率持續衰退,service(主要是BIS)的收入大幅減少。最後會賺錢的原因,是黑莓透過裁員降低營運成本,還有變賣房地產來衝高現金,這是短期操作來美化財務報表。未來還是要看新機種的銷售量和BES10的接受度,才看得出真章。</span></p>
<p><br style="letter-spacing: 0em; font-family: Helvetica, Verdana, 'LiHei Pro', 新細明體, sans-serif; font-size: 15px; line-height: 22px;" /><span style="font-family: Helvetica, Verdana, 'LiHei Pro', 新細明體, sans-serif; font-size: 15px; letter-spacing: 1px; line-height: 22px;">第3季度的earning call,小弟很有興趣知道以下幾個問題的答案,希望John Chan有明確的回應:1)和鴻海合作的模式行不行的通,市場買單了嗎?2)BES10帶進來的營收顯著嗎?3)BBM的active user數目是多少?4)IBM和Apple合作,BlackBerry的看法和行動是什麼?</span></p>
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<p><span style="font-family: Helvetica, Verdana, 'LiHei Pro', 新細明體, sans-serif; font-size: 15px; letter-spacing: 1px; line-height: 22px;">其他什麼machin-to-machine communication,QNX,security的東西,那是nice to have,遠水救不了近火。從上面4個問題的答案,就能夠知道黑莓的命運是什麼了。</span></p>
<p><br style="letter-spacing: 0em; font-family: Helvetica, Verdana, 'LiHei Pro', 新細明體, sans-serif; font-size: 15px; line-height: 22px;" /><span style="font-family: Helvetica, Verdana, 'LiHei Pro', 新細明體, sans-serif; font-size: 15px; letter-spacing: 1px; line-height: 22px;">小弟個人認為,不用等到年底classic或passport新機上市,只要第3季度硬體的營收還是不好,黑莓會很快地把它賣掉,很可能是鴻海接手。</span><br style="letter-spacing: 0em; font-family: Helvetica, Verdana, 'LiHei Pro', 新細明體, sans-serif; font-size: 15px; line-height: 22px;" /><br style="letter-spacing: 0em; font-family: Helvetica, Verdana, 'LiHei Pro', 新細明體, sans-serif; font-size: 15px; line-height: 22px;" /><br style="letter-spacing: 0em; font-family: Helvetica, Verdana, 'LiHei Pro', 新細明體, sans-serif; font-size: 15px; line-height: 22px;" /><span style="font-family: Helvetica, Verdana, 'LiHei Pro', 新細明體, sans-serif; font-size: 15px; letter-spacing: 1px; line-height: 22px;">房子都賣光了,該裁的人也都裁了,要維持好看的報表,除了賣掉手機硬體這塊,別無他法。</span></p>ivhshttp://www.blogger.com/profile/08366063800777012957noreply@blogger.com0tag:blogger.com,1999:blog-17330408.post-76185579402047429382014-08-01T16:00:00.001+08:002014-08-01T16:00:51.633+08:00【Garmin FR15 跑步新手訓練計劃 第3周第3天】之 令人又愛又恨的肌力訓練 之 巴西世足隊的太空椅<p> </p>
<p style="margin: 0px 0px 6px; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19px;"><img title="1620458_692602880782712_18907150_n.jpg" src="http://lh3.ggpht.com/-DeA0D37NJdQ/U9tJLqolFgI/AAAAAAAAESs/B5e0DkK_cYw/1620458_692602880782712_18907150_n.jpg?imgmax=800" alt="1620458 692602880782712 18907150 n" width="600" height="600" border="0" />(照片來源:運動筆記)</p>
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<p style="margin: 0px 0px 6px; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19px;"> </p>
<p style="margin: 6px 0px; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19px;">這周邁入訓練的第三周。根據教練團的規劃,8/3星期天要測驗3K,由測量的心率和速度,決定每個人接下來的訓練強度。</p>
<p style="margin: 6px 0px; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19px;"> </p>
<p style="margin: 6px 0px; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19px;">偷看了課表一下,第四周開始有間歇訓練的課程,可能會很操吧。</p>
<p style="border: 0px; font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; line-height: 28px; font-size: 16px; margin: 12px 0px; padding: 0px; vertical-align: baseline; letter-spacing: 1px; text-align: center;"><span style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline; text-decoration: underline;"><strong style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">九週訓練計劃</strong></span></p>
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<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">週一</p>
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<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">週四</p>
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<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">週五</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline; background-color: #ffcc00;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">週六</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline; background-color: #ffcc00;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">週日</p>
</td>
</tr>
<tr style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">第1週</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">W+E 1</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">W+E 2</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">肌力訓練</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">W+E 3</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">休息日</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">肌力訓練</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">W+E 4</p>
</td>
</tr>
<tr style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">第2週</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">休息日</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">W+E 2</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">肌力訓練</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">W+E 3</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">休息日</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">肌力訓練</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">W+E 5</p>
</td>
</tr>
<tr style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline; white-space: nowrap; background-color: #0099ff;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">第3週</p>
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">減量週</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline; white-space: nowrap; background-color: #0099ff;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">休息日</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline; white-space: nowrap; background-color: #0099ff;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;"><span style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: 1.8em; font-size: 16px; margin: 0px; padding: 0px; vertical-align: baseline; letter-spacing: 0.1em;">W+E 2</span></p>
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">減量50%</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline; white-space: nowrap; background-color: #0099ff;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">肌力訓練</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline; white-space: nowrap; background-color: #0099ff;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;"><span style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: 1.8em; font-size: 16px; margin: 0px; padding: 0px; vertical-align: baseline; letter-spacing: 0.1em;">W+E 3</span></p>
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;"><span style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: 1.8em; font-size: 16px; margin: 0px; padding: 0px; vertical-align: baseline; letter-spacing: 0.1em;">減量 50%</span></p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline; white-space: nowrap; background-color: #0099ff;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">休息日</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline; white-space: nowrap; background-color: #0099ff;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">肌力訓練</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline; white-space: nowrap; background-color: #0099ff;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">3k測驗</p>
</td>
</tr>
<tr style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">第4週</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">休息日</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">E+I 1</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">肌力訓練</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">E+I 2</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">休息日</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">肌力訓練</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">L 1</p>
</td>
</tr>
<tr style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">第5週</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">休息日</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">E+I 1</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">肌力訓練</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">E+I 2</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">休息日</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">肌力訓練</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">L 2</p>
</td>
</tr>
<tr style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline; background-color: #0099ff;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">第6週</p>
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">減量週</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline; background-color: #0099ff;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">休息日</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline; background-color: #0099ff;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;"><span style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: 1.8em; font-size: 16px; margin: 0px; padding: 0px; vertical-align: baseline; letter-spacing: 0.1em;">E+T 1 </span></p>
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;"><span style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: 1.8em; font-size: 16px; margin: 0px; padding: 0px; vertical-align: baseline; letter-spacing: 0.1em;">減量50%</span></p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline; background-color: #0099ff;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">肌力訓練</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline; background-color: #0099ff;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;"><span style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: 1.8em; font-size: 16px; margin: 0px; padding: 0px; vertical-align: baseline; letter-spacing: 0.1em;">E+T 2</span></p>
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">減量50%</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline; background-color: #0099ff;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">休息日</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline; background-color: #0099ff;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">肌力訓練</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline; background-color: #0099ff;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">5k測驗</p>
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<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">第7週</p>
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<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">休息日</p>
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<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">E+T 3</p>
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<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">E+ST 1</p>
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<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">E+T 4</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">休息日</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">E+ST 2</p>
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<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">L 3</p>
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<tr style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">第8週</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">休息日</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">E+T 5</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">E+ST 1</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">E+T 6</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">休息日</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">E+ST 2</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">L 4</p>
</td>
</tr>
<tr style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline; background-color: #0099ff;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">第9週</p>
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">減量週</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline; background-color: #0099ff;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">休息日</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline; background-color: #0099ff;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;"><span style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: 1.8em; font-size: 16px; margin: 0px; padding: 0px; vertical-align: baseline; letter-spacing: 0.1em;">E+T 5</span></p>
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">減量50% </p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline; background-color: #0099ff;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">E+ST 1</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline; background-color: #0099ff;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">W+E 4</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline; background-color: #0099ff;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">W+E 5</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline; background-color: #0099ff;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;">休息日</p>
</td>
<td style="border: 1px solid #aaaaaa; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; font-size: 0.9em; margin: 0px; padding: 3px; vertical-align: baseline; background-color: #0099ff;">
<p style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 12px 0px; padding: 0px; vertical-align: baseline; text-align: center;"><span style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: 1.8em; font-size: 16px; margin: 0px; padding: 0px; vertical-align: baseline; letter-spacing: 0.1em;">比賽日</span></p>
</td>
</tr>
</tbody>
</table>
<p style="border: 0px; font-family: 微軟正黑體, Arial, Helvetica, Verdana, sans-serif; line-height: 28px; font-size: 16px; margin: 12px 0px; padding: 0px; vertical-align: baseline; letter-spacing: 1px; text-align: center;"> <span style="color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19px;">(資料來源:運動筆記)</span></p>
<p style="margin: 6px 0px; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19px;"> </p>
<div class="text_exposed_show" style="display: inline; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19px;">
<p style="margin: 0px 0px 6px;">由於課表的要求,現在很認真的執行肌力訓練。以前自己土法煉鋼的練跑時,根本沒有當一回事,現在知道這個才是硬道理啊。</p>
<p style="margin: 0px 0px 6px;"> </p>
<p style="margin: 6px 0px;">就好像武俠小說的情節,武功有分外功和內功,外功練的是招式和劍法之類,內功練的是基本功。笑傲江湖裡面的令狐沖雖然劍術很強大,但是內功盡失,攻擊能力有限,也打不久。同樣的,郭靖雖然只會洪七公教他的降龍18掌那一套,但是他的底子紮得深,內力驚人,所以以無招勝有招,也打不累。</p>
<p style="margin: 6px 0px;"> </p>
<p style="margin: 6px 0px;">肌力訓練也是類似,自從加強肌力訓練後,幾個明顯的改進:</p>
<p style="margin: 6px 0px;">1. 由於臀部和大腿的肌力增加,跑步時骨盆比較平穩,減少不必要的能量損失。<br />2. 心率維持不變的條件下,步頻開始增加。雖然離180還有段距離,但是,持續練下去,還有進步的空間。<br />3. 膝蓋受力減少。以前,如果跑步操得兇一點時,第二天膝蓋會有些感覺,現在幾乎不會出現</p>
<p style="margin: 6px 0px;"> </p>
<p style="margin: 6px 0px;"> </p>
<p style="margin: 6px 0px;">今天是肌力訓練日。穿上年初在巴西聖保羅買的世足杯球衣。當初巴西客戶信誓旦旦對我說,他們一定會拿到冠軍,現在看起來真是很心酸啊。</p>
<p style="margin: 6px 0px;"> </p>
<p style="margin: 6px 0px;">我想巴西代表隊回去被教練罰半蹲的模樣,大概就是這個樣子吧?!</p>
<p style="margin: 6px 0px;"><img title="photo 4.JPG" src="http://lh6.ggpht.com/-qYhlS55FW6U/U9tJIU3BF3I/AAAAAAAAESc/gogoQnxfpos/photo%2525204.JPG?imgmax=800" alt="Photo 4" width="450" height="600" border="0" /><img title="photo 5.JPG" src="http://lh5.ggpht.com/-2Y0wrj1TpiQ/U9tJKLQdyJI/AAAAAAAAESk/E4GSbBS93bM/photo%2525205.JPG?imgmax=800" alt="Photo 5" width="450" height="600" border="0" /></p>
</div>ivhshttp://www.blogger.com/profile/08366063800777012957noreply@blogger.com0tag:blogger.com,1999:blog-17330408.post-8914469102136336782014-07-26T12:03:00.001+08:002014-07-26T12:09:38.577+08:00【Garmin FR15 跑步新手訓練計畫 第2週第6天】之 用大數據和雲端科技來管理體重<div class="_5pbx userContent" style="font-size: 14px; line-height: 1.38; overflow: hidden; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif;" data-ft="{"tn":"K"}">
<div id="id_53d325fe3aed18708796311" class="text_exposed_root text_exposed" style="display: inline;">
<p style="margin: 0px 0px 6px;"> </p>
<p style="margin: 6px 0px;"> <img style="line-height: 1.38;" title="Screen Shot 2014-07-26 at 12.00.44 PM.png" src="http://lh5.ggpht.com/-cbNgQki0Om8/U9MpotMLP4I/AAAAAAAAERk/bo1KaMW-Zfw/Screen%252520Shot%2525202014-07-26%252520at%25252012.00.44%252520PM.png?imgmax=800" alt="Screen Shot 2014 07 26 at 12 00 44 PM" width="317" height="490" border="0" /></p>
<p style="margin: 6px 0px;">今天是大家最喜歡的肌力訓練日,相信連續做135個深蹲,135個弓箭步,60個大腿內側伸展,對大家已經是一塊小蛋糕,沒什麼挑戰,不怎麼流汗也沒什麼感覺 (我是沒睡飽還是在喊瞑嗎?)</p>
<p style="margin: 6px 0px;"> </p>
<p style="margin: 6px 0px;">好了,不開玩笑了,希望九周的課程結束時,肌力訓練真的會是一塊很小很小的蛋糕。</p>
<p style="margin: 6px 0px;"> </p>
<div class="text_exposed_show" style="display: inline;">
<p style="margin: 0px 0px 6px;">今天要分享的是利用myfitnesspal和Garmin connect這兩個雲端平台來管理體重。</p>
<p style="margin: 0px 0px 6px;"> </p>
<p style="margin: 6px 0px;">Garmin最近和世界知名的健康管理平台myfitnesspal合作,兩邊的數據可以同步交流。<br />myfitnesspal主要的強項是記錄每天的飲食熱量,還可以設定減重的目標,然後根據你的年紀,身高,體重,和工作形態(體力工作,坐辦公室,或常站立的工作等等)換算出每天的基礎熱量需求。</p>
<p style="margin: 6px 0px;">以我的例子,myfitnesspal參考了我的個人資料,和減重目標,告訴我每天的淨需求是1810大卡。</p>
<p style="margin: 6px 0px;"><br />所以想達成今天的目標,就是:</p>
<p style="margin: 6px 0px;">飲食的熱量 - 運動消耗量 <=淨需求<br /><br /></p>
<p style="margin: 6px 0px;">假設我三餐總共吃了2200 大卡,</p>
<p style="margin: 6px 0px;">2200 - 運動消耗量 <= 1810</p>
<p style="margin: 6px 0px;">表示我今天起碼要消耗 2200 - 1810 = 390大卡的熱量,才算達標。<br /><br /><br />Garmin Connect的平台提供了即時同步的功能,所以我在myfitnesspal記錄的資料,立刻在Garmin Connect的儀表板上顯示。這個功能還有app的版本,儀表板資料帶著走,所以每天吃飯的時候看一下,再衡量一下今天運動的內容,就可以吃的安心又不怕體重破表。</p>
<p style="margin: 6px 0px;"> </p>
<p style="margin: 6px 0px;">FR15記錄的跑步數據,上傳到Garmin Connect後,也會自動算出消耗的熱量。如果有興趣的話,還可以從報告的功能中,檢視歷史資料,看看體重變化的趨勢,或者熱量攝取的變化。這些都可以幫助我們吃得更健康,也動的更有效率喔。</p>
<p style="margin: 6px 0px;"> </p>
<p style="margin: 6px 0px;"><img title="Screen Shot 2014-07-26 at 11.39.52 AM.png" src="http://lh4.ggpht.com/-lsbvCFFdGsc/U9Mokb-rn1I/AAAAAAAAERI/cDqgo_tbhOo/Screen%252520Shot%2525202014-07-26%252520at%25252011.39.52%252520AM.png?imgmax=800" alt="Screen Shot 2014 07 26 at 11 39 52 AM" width="322" height="320" border="0" /><img style="line-height: 1.38;" title="Screen Shot 2014-07-26 at 11.40.12 AM.png" src="http://lh3.ggpht.com/-b9xyqkvCSUI/U9MoltdhErI/AAAAAAAAERQ/Ahh_uo1ZRIc/Screen%252520Shot%2525202014-07-26%252520at%25252011.40.12%252520AM.png?imgmax=800" alt="Screen Shot 2014 07 26 at 11 40 12 AM" width="317" height="488" border="0" /></p>
<p style="margin: 6px 0px;"> </p>
<p style="margin: 6px 0px;">誰說大數據和雲端只能用在企業啊?</p>
</div>
</div>
</div>
<div style="color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 12px; line-height: 15px;">
<div data-ft="{"tn":"H"}"> </div>
</div>ivhshttp://www.blogger.com/profile/08366063800777012957noreply@blogger.com0