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r*m
发帖数: 16380 | 3 最后找了个更便宜的：$515
i7-3770
8GB 1600M DDR3 Non-ECC
1TB 7200rpm
Radeon HD7570 1GB DDR5
16X DVD-RW
windows8
不玩游戏，显卡差点就差点，内存以后有需要就加，等SSD白菜价了考虑换SSD |
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q*p
发帖数: 963 | 4 sigh
http://www.nvidia.com/download/driverResults.aspx/88257/en-us
Quadro FX Series:
Quadro CX, Quadro FX 370, Quadro FX 370 Low Profile, Quadro FX 380, Quadro
FX 380 Low Profile, Quadro FX 570, Quadro FX 580, Quadro FX 1700, Quadro FX
1800, Quadro FX 3700, Quadro FX 3800, Quadro FX 4600, Quadro FX 4700 X2,
Quadro FX 4800, Quadro FX 5600, Quadro FX 5800
Quadro FX Series (Notebooks):
Quadro FX 3800M, Quadro FX 3700M, Quadro FX 3600M, Quadro FX 2800M, Quadro
FX 2700M, Quadro FX 1800M, Quadro FX 17... 阅读全帖 |
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R*****s
发帖数: 41236 | 5 一般Interval的休息时间间隔是Interval的50%-90%,
400m慢跑200m, 800m慢跑400m, 1600m慢跑800m, 大体上差不多...
好？ |
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i*********5
发帖数: 19210 | 6 去年用的FIRST novice计划，今年升级用正式计划。
目标：5月6日 Mississauga Marathon
第一周：
周二：3x1600m 间歇1分钟，失败了，只跑了1.6个1600m，加上warm-up和cool down共
跑了7公里
周四：10公里（含3公里short
tempo）
周日：21公里 long run @4:50/km
Cross training：周一和周六masters swimming各一小时，周六滑雪3小时。
★ 发自iPhone App: ChineseWeb - 中文网站浏览器 |
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i*********5
发帖数: 19210 | 8 Week #17: 9/03 - 9/09
M: 1600m open water swim, 40k bike, 5k brick run
T: off
W: bike to work 50k, 6k brick run
T: bike to work 50k
F: off
S: off
S: Ironman 70.3 Muskoka, 2000m swim, 94k bike, 21.1k run (5:21:55) |
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i*********5
发帖数: 19210 | 9 总结了一下过去5周的跑步，共132.6公里，平均26.5公里每周。而密码前的同期只跑了
71公里，只有14公里每周。这样子推断芝麻应该PR才对。
Week #13 - 8/06 - 8/12
S: duathlon - 10k run, 40k bike, 5k run (2:25:07.4 - 44:57; 1:12:58; 24:29)
Week #14 - 8/13 - 8/19
S: 12 km run
Week #15 - 8/20 - 8/26
S: 16 km run
Week #16 - 8/27 - 9/02
T: bike to work 50k, 8k tempo run 32:42
F: run to work 26k 2:13:37
Week #17: 9/03 - 9/09
M: 1600m open water swim, 40k bike, 5k brick run
W: bike to work 50k, 6k brick run
S: Ironman 70.3 Muskoka, 2000m swim, 94k bike, 21.1k run (5:2... 阅读全帖 |
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i*********5
发帖数: 19210 | 10 Week #20: 9/24 - 9/30
M: off
T: swim 1600m, bike to work 50k
W: bike to work 50k, 8k run including 5 x 1000m intervals @3:37, 3:36, 3:39,
3:41, 3:38
T: swim 1100m, bike to work 50k
F: bike to work 50k, 10k Brick Run w/ 5k @4:02
S: last open water swim 1000m with ccaibird in 15C Wilcox Lake
S: 5K CIBC Run for the Cure (pushing two kids in stroller) & 16K MP run at 4
:28/km |
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w***n
发帖数: 9040 | 11 2012.06.15 高级游泳第二次上课一小时，总距离1600m+
来了一个新同学，小孩儿，比我们游得都快，自由泳直线能追上她，但是转身的时候，
她一个flip turn就没影了。
自由泳摆臂的时候，肩膀转动过大。训练打水的时候，腿部并拢。仰泳的时候，头太低
了，脸容易被水没，下巴收一些，冲刺的时候注意节奏，一个胳膊入水以后，另一个胳
膊才出水。 |
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i*********5
发帖数: 19210 | 12 Swim 1600m 32:15 2:01/100m
Bike 42km 1:15:37 33.3km/h
Run 5km 23:16 4:39/km
主要是要试一下车，昨晚刚装的新水壶架，想演习一下骑行中加水，结果证明很好用，
强烈推荐。
最后加了个5K的砖头跑。 |
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i*********5
发帖数: 19210 | 13 昨晚按照早期针对BQ定的FIRST计划跑了个8x800m @ 2:51 (3:34/km)，跑完了觉得有些
容易。
今天把FIRST计划重新调整了一下，按照5K 18:55 的 3:47/km pace来定的（对应全马
时间为3:04:19）。这下应该有些难度了。
5K 18:55 3:47
10K 39:17 3:56
MP 3:04:19 4:22
400m Repeats 3:24 5K - 23
600m Repeats 3:27 5K - 20
800m Repeats 3:29 5K - 18
1000m Repeats 3:31 5K - 16
1200m Repeats 3:34 5K - 13
1600m Repeats 3:39 5K - 8
2000m Repeats 3:42 5K - ... 阅读全帖 |
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i*********5
发帖数: 19210 | 14 昨晚按照早期针对BQ定的FIRST计划跑了个8x800m @ 2:51 (3:34/km)，跑完了觉得有些
容易。
今天把FIRST计划重新调整了一下，按照5K 18:55 的 3:47/km pace来定的（对应全马
时间为3:04:19）。这下应该有些难度了。
5K 18:55 3:47
10K 39:17 3:56
MP 3:04:19 4:22
400m Repeats 3:24 5K - 23
600m Repeats 3:27 5K - 20
800m Repeats 3:29 5K - 18
1000m Repeats 3:31 5K - 16
1200m Repeats 3:34 5K - 13
1600m Repeats 3:39 5K - 8
2000m Repeats 3:42 5K - ... 阅读全帖 |
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i*********5
发帖数: 19210 | 15 Week #5: 11/05 - 11/11
M: off
T: 10K easy recovery run
W: off
T: off
F: off
S: 1600m swim 45 min
S: off |
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i*********5
发帖数: 19210 | 16 重新按照半马成绩用McMillan计算器推算出其它成绩，然后再套用FIRST计划的pace。
预测成绩：
5K 18:21 3:39
10K 38:06 3:48
HMP 1:24:57 4:01
MP 2:58:47 4:14
训练pace：
Long Run 4:20 - 4:55 （MP + 6" - 37")
Long Tempo 12-16 km 4:07 - 4:10
Mid Tempo 8-11 km 3:57 - 4:01
Short Tempo 5-7 km 3:48
2000m Repeats 3:34
1600m Repeats 3:31
1200m Repeats 3:26
1000m Repeats 3:23
800m Repeats 3:21
600m Repeats 3:19
400m Repeats ... 阅读全帖 |
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i*********5
发帖数: 19210 | 17 上周的计划执行的很好，没有打酱油。
Week #14: 1/14 - 1/20
M: Swim 1000m
T: Run 10K, 1 mi easy + (1000m @10.9 + 400m RI) x5 + 1 mi easy (1% incline);
swim 200m
W: swim 1150m
T: Run 9K, 4mi tempo @9.2 (1% incline)
F: Swim 1000m
S: Long run 20mi @7.6 in 2:38, swim 50m
S: Run 9k @7.5, swim 1600m |
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i*********5
发帖数: 19210 | 18 这周的计划：
Tue：3x 1600m (1 min. RI)
Thu：10K run (3K easy;5K @ ST pace,2K easy)
Sat: 29K long (MP+28") |
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i*********5
发帖数: 19210 | 19 FYI. my current FIRST pace charts:
5K, 10K, and HM time calculated with 2:59:59 Marathon time:
5K 18:28 3:41 5:57/mi 10.1
10K 38:22 3:49 6:10/mi 9.8
HMP 1:25:31 4:03 6:32/mi 9.2
MP 2:59:59 4:15 6:52/mi 8.8
The FIRST Paces (calculated based on 5K pace)
Long Run 4:22 - 4:57 7:01 - 7:57/mi 7.5 - 8.5
Long Tempo 12-16 4:09 - 4:12 6:40 - 6:45/mi 8.9 - 9
Mid Tempo 8-11 3... 阅读全帖 |
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i*********5
发帖数: 19210 | 20 Week #5: 11/05 - 11/11
M: off
T: 10K easy recovery run
W: off
T: off
F: off
S: 1600m swim 45 min
S: off |
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i*********5
发帖数: 19210 | 21 重新按照半马成绩用McMillan计算器推算出其它成绩，然后再套用FIRST计划的pace。
预测成绩：
5K 18:21 3:39
10K 38:06 3:48
HMP 1:24:57 4:01
MP 2:58:47 4:14
训练pace：
Long Run 4:20 - 4:55 （MP + 6" - 37")
Long Tempo 12-16 km 4:07 - 4:10
Mid Tempo 8-11 km 3:57 - 4:01
Short Tempo 5-7 km 3:48
2000m Repeats 3:34
1600m Repeats 3:31
1200m Repeats 3:26
1000m Repeats 3:23
800m Repeats 3:21
600m Repeats 3:19
400m Repeats ... 阅读全帖 |
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i*********5
发帖数: 19210 | 22 上周的计划执行的很好，没有打酱油。
Week #14: 1/14 - 1/20
M: Swim 1000m
T: Run 10K, 1 mi easy + (1000m @10.9 + 400m RI) x5 + 1 mi easy (1% incline);
swim 200m
W: swim 1200m
T: Run 9K, 4mi tempo @9.2 (1% incline)
F: Swim 1000m
S: Long run 20mi @7.6 in 2:38, swim 50m
S: Run 9k @7.5, swim 1600m |
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i*********5
发帖数: 19210 | 23 这周的计划：
Tue：3x 1600m (1 min. RI)
Thu：10K run (3K easy;5K @ ST pace,2K easy)
Sat: 29K long (MP+28") |
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i*********5
发帖数: 19210 | 24 这周也执行的不错
Week #15 (FIRST week #5): 1/21 - 1/27
M: Swim 700m (including 200m kick)
T: Interval Run 9K, mile repeats x3 @10.5 2min RI; swim 500m
W: Swim 1400m
T: Tempo Run 10K, 2M easy, 3.1M @9.7 (5K 19:00), 1.1M easy; swim 250m
including 0:20 25m
F: Swim 1500m
S: Long Run 29K @7.9, Swim 200m
S: Easy Run 5K in 30:00; Swim 1600m
Total: Swim 6,150m, Bike (BIXI) 10km, Run 53km |
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i*********5
发帖数: 19210 | 25 FYI. my current FIRST pace charts:
5K, 10K, and HM time calculated with 2:59:59 Marathon time:
5K 18:28 3:41 5:57/mi 10.1
10K 38:22 3:49 6:10/mi 9.8
HMP 1:25:31 4:03 6:32/mi 9.2
MP 2:59:59 4:15 6:52/mi 8.8
The FIRST Paces (calculated based on 5K pace)
Long Run 4:22 - 4:57 7:01 - 7:57/mi 7.5 - 8.5
Long Tempo 12-16 4:09 - 4:12 6:40 - 6:45/mi 8.9 - 9
Mid Tempo 8-11 3... 阅读全帖 |
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w*******y
发帖数: 60932 | 26 Sales starting May 1st-7th
Buy any PS3 system get $50gc+$20psn card free
Buy any Xbox 360 system get $50gc+1600ms card free
Save $20 on
CoD black ops ps3/xbox360
Mortal Kombat ps3/xbox 360 (possibly stack able with $10off coupon in TRU
magazine)
50% OFF
Sansa 8gb Fuze $49.99 (reg 99.99)
Altec Lansing octiv Dual dock for ipod/iphone $49.99( reg 99.99)
Free
Vivitar Camera kit with purchase of any camera $49.99 or more
25% off all schwinn bikes and helmets.
Buy 2 get 3rd free all kookoozoo
B1G1 50%... 阅读全帖 |
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w*******y
发帖数: 60932 | 27 Buy 1 get 1 40% off all kinect games
1600MS points card free with Purchase of 12month xbox live
Free 2 day xbox live pass+ DL code for Snoopy Flying Ace XBL arcade game
with any kinect game or hardware purchase
also for Modern Warfare 3 release
11/8
Free Call of duty Elite T-shirt and Modern Warfare 3 poster
with Game purchase
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f*****s
发帖数: 33 | 28 看了下债务，基本这次换股搞定了一半左右的债务，这意味着在未来的5年可以少还本
息1000M左右，保证了公司5年的经营。同时公司换股后总股本大概在3M。目前的价位总市值只有
50多M。
而债权人换了750M左右的债。。换取了50%的股权。我妄自揣测了一下。。就算他们只
想收回一半的成本。
那公司总市值也到达700M左右.也就是说至少市值还要比现在涨10倍。所以我认为这是个
有搞头的公司长线来说。
当然这样的分析并不涉及什么基本面。但是我个人认为还有一定的根据。
公司2008年的总资产在1600M而总负债在1300M。所以就算破产清盘应该也能收回50%以上的成
本。
同意换股应该是有利可图的。外加换股条件中包括了每年用于还剩下欠债50M最多的条款。以
及保证经营所需现金的条款。我认为在未来5年内公司是安全的不会破产的。
所以本小蝌蚪决定在20元以下分期买入。并将GGC纳入长线股行列
请各位大牛指点下小蝌蚪哪儿想错了。 |
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p**********t
发帖数: 2636 | 29 上周比较宅，本来是去RRG的大好天气，无奈实验做不出来，周末要加班，只好宅在
Michigan。
Mon bouldering 2.5h. I was only doing some V1+ trying to get back in shape
after my injury in Feb. My right shoulder is completely recovered and I was
able to do some real dyno. However， my left shoulder is still loose. It was
really nice climbing with Jessie and Erica and I got some suggestions from
them. It's inspiring to see girls doing V4+!
Tu Track club 的内部小比赛。
Warm up: 2mi
1600m: 6'54''
Jogging 400m
800m: 3'02。我16岁那年的800m PR是2'58''。时隔十年还能基本平 |
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