c****t
发帖数: 19049 | 1 HALF-LIVES
the first luisa rey
mystery
I
Rufus Sixsmith leans over the balcony and estimates his body’s velocity
when it hits the
sidewalk and lays his dilemmas to rest. A telephone rings in the unlit room.
Sixsmith dares not
answer. Disco music booms from the next apartment, where a party is in full
swing, and
Sixsmith feels older than his sixty-six years. Smog obscures the stars, but
north and south
along the coastal strip, Buenas Yerbas’s billion lights simmer. West, the
Pacific eternity East... 阅读全帖 |
|
d*********n
发帖数: 439 | 2 （三）
-------------------------------开始啰嗦------------------------------
Mount Rainier National Park介绍：
Mount Rainier位于Seattle东南部，是一座辐射状活火山，最高峰海拔4392米，绝对海
拔虽然不显高，但在周围几乎都是0海拔的地方是非常壮观的。夜晚在飞机上看到的
Mount Rainier很震撼，一座巨大的山峰破云而出，被冷冽的月光照得更显孤独，而周
围的城市和海湾都隐没在厚厚的云层下。公园一共5个developed景点，从西南逆时针依
次是：Longmire，Paradise，Ohanapecosh，Sunrise和Carbon and Mowich，其中最受
欢迎的是Paradise和Sunrise。下面分景点介绍几个trail。
注：大地图上标注的是提到的景点，小地图上标注的是走过的路线。
Longmire：
总体来说属于historical的点，可看的不多。
Trails of the shadows：短trail；0.7迈round trip；入口在Longmi... 阅读全帖 |
|
b*s
发帖数: 82482 | 3 等我退休，呵呵
The Darwin Elevator算是future history?
It's the late 23rd century. A plague has swept across the globe and the only
people who are safe are in Australia near something called "The Darwin
Elevator." That's the name of a new sci-fi novel, the first in the trilogy
called "The Dire Earth Cycle." It's by first-time novelist Jason Hough and
our reviewer Alan Cheuse says he couldn't put it down.
ALAN CHEUSE, BYLINE: Uh-uh, I just couldn't put it down, this first novel by
an unknown writer. Even t... 阅读全帖 |
|
n*****a
发帖数: 55 | 4 是这题吗？
A new 101-floor hotel want to construct the most futuristic, efficient
building in the world.
Specifically, you've been tasked with writing a simulation that takes as
input a file in this format:
time,start_floor,dest_floor
0,1,4
0,0,43
1,43,100
…
Each input line represents a guest pushing the button to request an elevator
at a specific time. start_floor is the floor (0-100) from which they are
requesting an elevator and dest_floor is the destination floor (0-100) they
want to go. This bei... 阅读全帖 |
|
c***t
发帖数: 1021 | 5 12月份又作了一次inspection 这次屋内地面海拔高度差别达到了2.1 inches。7个月内
增加了0.7 inches，是不是有点快啊？
inspector说不用修，只要正确浇水
——————————————————————————————————————
dallas，1997年的2-story house
2012年5月做的foundation evaluation，简单说就是有一些minimal distress，屋内地
面海拔高度在55 feet距离内有1.4 inches的差别。
Exterior distress was observed as follows:
1. Minimal exterior distress, caulk separation on front right second floor
window.
Interior distress was observed as follows:
1. Tile cracks in the entry hall.
2. Up right bath door rubs frame.
Elevation ... 阅读全帖 |
|
m********h
发帖数: 516 | 6 更新：
2012.10.13: 跑步42分钟，5.61英里，平均心率137
Distance: 5.61 mi
Time: 42:38
Avg Pace: 7:36 min/mi
Elevation Gain: 335 ft
Calories: 476 C
Avg HR: 137 bpm
Max HR: 150 bpm
Training Effect : 3.0
2012.10.14: 跑步45分钟，6.23英里，平均心率143
Distance: 6.23 mi
Time: 45:08
Avg Pace: 7:14 min/mi
Elevation Gain: 79 ft
Calories: 558 C
Avg HR: 143 bpm
Max HR: 158 bpm
Training Effect : 3.4
2012.10.15: 跑步49分钟，6.26英里，平均心率138
Distance: 6.26 mi
Time: 49:19
Avg Pace: 7:53 min/mi
Elevation Gain: 755 ft
Calories: 581 C
Avg HR: 138 bp... 阅读全帖 |
|
m********h
发帖数: 516 | 7 更新：
2012.10.13: 跑步42分钟，5.61英里，平均心率137
Distance: 5.61 mi
Time: 42:38
Avg Pace: 7:36 min/mi
Elevation Gain: 335 ft
Calories: 476 C
Avg HR: 137 bpm
Max HR: 150 bpm
Training Effect : 3.0
2012.10.14: 跑步45分钟，6.23英里，平均心率143
Distance: 6.23 mi
Time: 45:08
Avg Pace: 7:14 min/mi
Elevation Gain: 79 ft
Calories: 558 C
Avg HR: 143 bpm
Max HR: 158 bpm
Training Effect : 3.4
2012.10.15: 跑步49分钟，6.26英里，平均心率138
Distance: 6.26 mi
Time: 49:19
Avg Pace: 7:53 min/mi
Elevation Gain: 755 ft
Calories: 581 C
Avg HR: 138 bp... 阅读全帖 |
|
w**z
发帖数: 8232 | 8 https://aws.amazon.com/message/5467D2/?utm_content=buffere5a1e&utm_medium=
social&utm_source=linkedin.com&utm_campaign=bufferSummary of the Amazon
DynamoDB Service Disruption and Related Impacts in the US-East Region
Early Sunday morning, September 20, we had a DynamoDB service event in the
US-East Region that impacted DynamoDB customers in US-East, as well as some
other services in the region. The following are some additional details on
the root cause, subsequent impact to other AWS services t... 阅读全帖 |
|
d*****n
发帖数: 1875 | 9 Wednesday night group riding, 算是骑的比较轻松吧。
骑行效率很高，平均 watts 才 147 瓦就能达到比较快的速度。
Summary
Distance: 26.73 mi
Time: 1:12:55
Avg Speed: 22.0 mph
Elevation Gain: 688 ft
Calories: 629 C
Details
Timing
Time: 1:12:55
Moving Time: 1:12:55
Elapsed Time: 1:13:08
Avg Speed: 22.0 mph
Avg Moving Speed: 22.0 mph
Max Speed: 33.6 mph
SpeedPace
Elevation
Elevation Gain: 688 ft
Elevation Loss: 700 ft
MinElevation: 808 ft
... 阅读全帖 |
|
e****n
发帖数: 2022 | 10 HAMLORING 12 hours ago
The world would be a better place if they had just left him in the stuck
elevator. Given his latest bullying tactics (punching DNC speakers until
their heads came off) and denigrating Khizr Kahn and his wife, Trump has
reached depths of meanness and vindictiveness unmatched by anyone.
I believe that he is mentally unbalanced, perhaps he is a true sociopath or
paranoid maniac. He is the one that needs to be locked up.
17LikeReply
OLDBIRDWATCHER 11 hours ago
Should have le... 阅读全帖 |
|
e****n
发帖数: 2022 | 11 HAMLORING 12 hours ago
The world would be a better place if they had just left him in the stuck
elevator. Given his latest bullying tactics (punching DNC speakers until
their heads came off) and denigrating Khizr Kahn and his wife, Trump has
reached depths of meanness and vindictiveness unmatched by anyone.
I believe that he is mentally unbalanced, perhaps he is a true sociopath or
paranoid maniac. He is the one that needs to be locked up.
17LikeReply
OLDBIRDWATCHER 11 hours ago
Should have le... 阅读全帖 |
|
l*e
发帖数: 1402 | 12 抄一段给你参考一下
Using the fireplace as a benchmark, the inspector used a digital water level
to determine if the slab is level to within tolerances by taking
measurements at each exterior wall of most rooms. In relation to the area
near the baseline, the following heights were found:
a. Breakfast room at rear elevation is 7/10” lower
b. Left elevation is 6/10” lower
c. Front left elevation, diningroom, is 5/10” lower
d. Front right elevation, office, is 5/10” lower
e. Rear elevation, master bedroom is... 阅读全帖 |
|
s****r
发帖数: 742 | 13 Grays peak:
Difficulty: class 1
Summit Elevation: 14,270 feet
Trailhead Elevation: 11,280 feet
Elevation Gain: 3,000 feet
Round-trip Length: 7.50 miles
Trailhead: Stevens Gulch
Torreys peak:
Difficulty: Class 2
Summit Elevation: 14,267 feet
Trailhead Elevation: 11,280 feet
Elevation Gain: 3,000 feet
Round-trip Length: 7.50 miles
Trailhead: Stevens Gulch
From the same trailhead ,you will have many choices:
1. either Grays or Torreys peak ( |
|
|
d*********6
发帖数: 6115 | 15 leg 12
队伍出发8个小时以后，属于我的部分才刚刚开始。非常惭愧，由于最近ITB有跳过，这
次三棒比赛，除了每棒最后1mile有冲起来之外，其他时候都没有all-out.我得和很拼
的队友们说抱歉。
leg11是在3.2 mile中986ft的爬升，阿牛的顽强拼搏拉开了我们van2攻坡的序幕，我这
段course
Length 4.7 mile （actual 4.79 mile)
From 5858' to 6394'
Total elevation loss -460 ft
Total elevation gain 995 ft
刚开始热身，心跳就到140了，于是草草结束，接棒的刹那，150+，就知道路上收不住
了，放开吧。夕阳中景色很美，跑的很折磨，pace却懒洋洋的，坡顶队友们停下来给我
鼓劲，拍下了很美的景色和呼哧呼哧的人，之后下坡跑的爽，心率也降下来了， 想到
其他11名队友都在exchange 12等我，mile 4之后上坡狠狠的冲了一把，k了一砣人。交
棒给进喜（注：带头灯的欢喜，故为进喜）的时候，没看清他的手腕位置，交空了，掉
在地上。看着他飞快的绝尘而去，爽~！... 阅读全帖 |
|
d******0
发帖数: 22800 | 16 上周末2天都没跑，在家全职3陪带2娃。
---------------4/15星期-------------
4/15
环境：71F，石子土路,Hattori（G/C）
Distance: 12.93 mi
Time: 1:50:19
Avg Pace: 8:32 min/mi
Calories: 1,461 C
Avg HR: 148 bpm
早上赶紧找时间跑了一下，心跳就不管了，让自己跑爽一次吧。
Hattori（G/C）135迈
4/16
环境：63F，石子土路,altra instinct（B）
Distance: 12.88 mi
Time: 1:57:18
Avg Pace: 9:06 min/mi
Elevation Gain: 128 ft
Calories: 1,458 C
Avg HR: 143 bpm
16号，决心不去上班病假一天在家跑步玩，上午跑了trail下午去跑山。
altra instinct（B） 436迈
环境：68F，山路,altra instinct（B）
Dist... 阅读全帖 |
|
w***n
发帖数: 9040 | 17 这几天有个项目要交活儿，内部测试好好的，死活deploy不到客户环境，天天火烧眉毛
一样，感觉锻炼也受到影响了。
有几次骑车没有记录。
2012.11.06 跑步5公里27分钟
Distance: 3.12 mi
Time: 27:16
Avg Pace: 8:44 min/mi
Elevation Gain: 72 ft
Calories: 273 C
Details
Timing
Time: 27:16
Moving Time: 27:10
Elapsed Time: 27:48
Avg Pace: 8:44 min/mi
Avg Moving Pace: 8:42 min/mi
Best Pace: 1:55 min/mi
SpeedPace
Elevation
Elevation Gain: 72 ft
Elevation Loss: 98 ft
Min Elevation: 583 ft
Max Elevation: 622 ft
Heart Rate
Avg HR: 148 bp... 阅读全帖 |
|
w***n
发帖数: 9040 | 18 2012.11.12 跑步10公里 52分钟
Distance: 6.29 mi
Time: 52:10
Avg Pace: 8:18 min/mi
Elevation Gain: 302 ft
Calories: 491 C
Details
Timing
Time: 52:10
Moving Time: 52:04
Elapsed Time: 52:13
Avg Pace: 8:18 min/mi
Avg Moving Pace: 8:17 min/mi
Best Pace: 2:08 min/mi
SpeedPace
Elevation
Elevation Gain: 302 ft
Elevation Loss: 518 ft
Min Elevation: 274 ft
Max Elevation: 524 ft
Heart Rate
Avg HR: 150 bpm
Max HR: 159 bpm
Training Effect : 2.0
Zones% of Maxbp... 阅读全帖 |
|
w***n
发帖数: 9040 | 19 2012.07.24 跑步10英里，用时1.5小时
Distance: 10.09 mi
Time: 1:27:38
Avg Pace: 8:41 min/mi
Elevation Gain: 794 ft
Calories: 733 C
Details
Timing
Time: 1:27:38
Moving Time: 1:27:09
Elapsed Time: 1:36:19
Avg Pace: 8:41 min/mi
Avg Moving Pace: 8:38 min/mi
Best Pace: 1:15 min/mi
SpeedPace
Elevation
Elevation Gain: 794 ft
Elevation Loss: 787 ft
Min Elevation: 47 ft
Max Elevation: 235 ft
Heart Rate
Avg HR: 146 bpm
Max HR: 160 bpm
Training Effect : 1.9
Zone... 阅读全帖 |
|
w***n
发帖数: 9040 | 20 2012.07.26 跑步7英里，用时1小时
Distance: 6.52 mi
Time: 57:25
Avg Pace: 8:49 min/mi
Elevation Gain: 469 ft
Calories: 545 C
Details
Timing
Time: 57:25
Moving Time: 57:13
Elapsed Time: 1:01:20
Avg Pace: 8:49 min/mi
Avg Moving Pace: 8:47 min/mi
Best Pace: 2:19 min/mi
SpeedPace
Elevation
Elevation Gain: 469 ft
Elevation Loss: 430 ft
Min Elevation: 14 ft
Max Elevation: 134 ft
Heart Rate
Avg HR: 148 bpm
Max HR: 162 bpm
Training Effect : 2.0
Zones% of Maxb... 阅读全帖 |
|
w***n
发帖数: 9040 | 21 2012.07.28 跑步9英里，用时1小时17分
Distance: 9.02 mi
Time: 1:17:40
Avg Pace: 8:37 min/mi
Elevation Gain: 761 ft
Calories: 665 C
Details
Timing
Time: 1:17:40
Moving Time: 1:17:19
Elapsed Time: 1:28:53
Avg Pace: 8:37 min/mi
Avg Moving Pace: 8:34 min/mi
Best Pace: 5:01 min/mi
SpeedPace
Elevation
Elevation Gain: 761 ft
Elevation Loss: 748 ft
Min Elevation: 168 ft
Max Elevation: 346 ft
Heart Rate
Avg HR: 143 bpm
Max HR: 157 bpm
Training Effect : 1.9
Zone... 阅读全帖 |
|
d*********n
发帖数: 439 | 22 Hiking:
Laurel Falls trail
Laurel falls trailhead位于园子西北，Fighting Creek Gap road上，
Sugarlands visitor center西边3.5迈，从北门开去Cades Cove会经过。Trailhead停
车场非常小，但是可以歪在路边停。trail单程1.3迈，非loop，paved小石头路，没有
台阶，轮椅和儿童推车不能上，有elevation但不高，建议预留2 h。瀑布高80 feet，
水量还可以。大俗必去。
景观：4.5/5
位置：5/5
Trail难易（5表示最难，难度分数based on从来不锻炼的懒人）：2/5
熊出没：Y (very active at this season)
Trailhead经纬度：35.671968，-83.580479
Abrams falls
Trailhead位于Cades Cove loop上，Cades Cove visitor center附近。单程2.5迈
，非loop，整个trail沿着河，不时有熊出没，建议预留3-4 h。这条tra... 阅读全帖 |
|
e****0
发帖数: 678 | 23 • leukemia
ALL AML CLL
child adult elderly
BM lymphoblasts 25%myeloblasts
lab Lymphocyte 5000, mature-appearing cells
• Osgood-schlatters disease
Adolescent male athletes
Traction apophysitis—quadriceps tendon put the traction on the
apophysis of the tibial tubercle where patellar tendon inserts.
A firm mass =heterotopic bone formation
Pain can be reproduced by extending the kne... 阅读全帖 |
|
发帖数: 1 | 24 Yangtze River
RIVER, CHINA
WRITTEN BY: Aleksandr Pavlovich Muranov Charles E. Greer
See Article History
Alternative Titles: Ch’ang Chiang, Chang Jiang, Da Jiang
Yangtze River, Chinese (Pinyin) Chang Jiang or (Wade-Giles romanization) Ch
’ang Chiang, longest river in both China and Asia and third longest river
in the world, with a length of 3,915 miles (6,300 kilometres). Its basin,
extending for some 2,000 miles (3,200 km) from west to east and for more
than 600 miles (1,000 km) from north to so... 阅读全帖 |
|
发帖数: 1 | 25 Yangtze River
RIVER, CHINA
WRITTEN BY: Aleksandr Pavlovich Muranov Charles E. Greer
See Article History
Alternative Titles: Ch’ang Chiang, Chang Jiang, Da Jiang
Yangtze River, Chinese (Pinyin) Chang Jiang or (Wade-Giles romanization) Ch
’ang Chiang, longest river in both China and Asia and third longest river
in the world, with a length of 3,915 miles (6,300 kilometres). Its basin,
extending for some 2,000 miles (3,200 km) from west to east and for more
than 600 miles (1,000 km) from north to so... 阅读全帖 |
|
p*****p
发帖数: 379 | 26 来自主题: JobHunting版 - 电梯设计题 贴个我以前写的，仅供参考，肯定不是标准解
包括控制系统和电梯厢两个类
class ElevatorSystem
{
public:
struct SystemSetup{
int totalFloors;
int totalElevators;
};
ElevatorSystem(SystemSetup &);
~ElevatorSystem(void);
void requestUp(int floor);
void requestDown(int floor);
private:
int totalFloors;
int totalElevators;
Elevator **elevators;
enum RequestType {NONE, UP, DOWN};
RequestType *requests;
void resetRequest(int floor);
};
class Elevator
{
public:
Elevator(int... 阅读全帖 |
|
l*h
发帖数: 4124 | 27 he will need EMG (including repetitive nerve stimulation and conduction
velocity). EMG will tell pretty well what group of diseases he has.
Definitive diagnosis can usually be achieved by muscle biopsy. Nerve biopsy
is unnecessary with this kind of presentation.
standard EMG uses fine needle electrodes. in small children, this requires
right level of sedation plus quite some experience.
if this is not possible, there is surface EMG which is non-invasive but
gathers less information.
if he has ea... 阅读全帖 |
|
w******i
发帖数: 1899 | 28 Special Offer: Get 50% more Elevate® points from Virgin America
Transfer points now:
1. Visit americanexpress.com/virginamericaelevate to link your Virgin
America Elevate account to your Membership Rewards® account, if it isn'
t already.
2. Transfer Membership Rewards® points into your Virgin America
Elevate account through 03/10/16 and receive 50% more Elevate points.
3. Use Elevate points to plan a trip you won't forget.
Discover what it really means to enjoy the journe... 阅读全帖 |
|
w****a
发帖数: 2049 | 29 high risk ultrasound is just ultrasound for high risk mom. ultrasound is
quite safe.
Ultraschall Med. 2012 Jun;33(3):215-7. doi: 10.1055/s-0032-1312759. Epub
2012 Jun 14.
[Obstetrical ultrasound: can the fetus hear the wave and feel the heat?].
[Article in German]
Abramowicz JS, Kremkau FW, Merz E.
Abstract
"Fetuses can hear ultrasound and the sound is as loud as a subway train
entering a station." This statement originates in a single report in a non-
peer reviewed journal, despite its name 1, ... 阅读全帖 |
|
z**********i
发帖数: 12276 | 30 http://www.thedenverchannel.com/weather/4955659/detail.html
SHORT DRIVES FROM THE METRO AREA
•1. Guanella Pass between Grant and the top of the pass -- Take
Highway 285 south from C470 through Conifer and Bailey. At the town of Grant
, head north on the Guanella Pass Scenic and Historic Byway to the top of
the pass. Guanella Pass is closed on the north side of the pass and through
travel is prohibited to Georgetown. The aspens are typically exceptional on
the south side of Guanella Pass, w... 阅读全帖 |
|
w***n
发帖数: 9040 | 31 2012.08.20 早晨去trail骑车25分钟，8迈，平均速度>30KM/H
Distance: 8.09 mi
Time: 25:32
Avg Speed: 19.0 mph
Elevation Gain: 226 ft
Calories: 309 C
Time: 25:32
Moving Time: 25:31
Elapsed Time: 25:36
Avg Speed: 19.0 mph
Avg Moving Speed: 19.0 mph
Max Speed: 25.7 mph
Elevation Gain: 226 ft
Elevation Loss: 187 ft
Min Elevation: 650 ft
Max Elevation: 713 ft
Avg HR: 152 bpm
Max HR: 164 bpm
Training Effect : 3.2
Avg Bike Cadence: 81 rpm
Max Bike Cadence: 100... 阅读全帖 |
|
w***n
发帖数: 9040 | 32 2012.08.20 晚上骑车1小时19分，40公里，平均速度>30KM/H，平均心律147
Distance: 25.14 mi
Time: 1:19:37
Avg Speed: 18.9 mph
Elevation Gain: 951 ft
Calories: 827 C
Time: 1:19:37
Moving Time: 1:19:32
Elapsed Time: 1:19:52
Avg Speed: 18.9 mph
Avg Moving Speed: 19.0 mph
Max Speed: 26.7 mph
Elevation Gain: 951 ft
Elevation Loss: 938 ft
Min Elevation: 646 ft
Max Elevation: 807 ft
Avg HR: 147 bpm
Max HR: 173 bpm
Training Effect : 3.5
Avg Bike Cadence: 79 rpm
Max Bike ... 阅读全帖 |
|
w***n
发帖数: 9040 | 33 2012.08.20 早晨去trail骑车25分钟，8迈，平均速度>30KM/H
Distance: 8.09 mi
Time: 25:32
Avg Speed: 19.0 mph
Elevation Gain: 226 ft
Calories: 309 C
Time: 25:32
Moving Time: 25:31
Elapsed Time: 25:36
Avg Speed: 19.0 mph
Avg Moving Speed: 19.0 mph
Max Speed: 25.7 mph
Elevation Gain: 226 ft
Elevation Loss: 187 ft
Min Elevation: 650 ft
Max Elevation: 713 ft
Avg HR: 152 bpm
Max HR: 164 bpm
Training Effect : 3.2
Avg Bike Cadence: 81 rpm
Max Bike Cadence: 100... 阅读全帖 |
|
w***n
发帖数: 9040 | 34 2012.08.20 晚上骑车1小时19分，40公里，平均速度>30KM/H，平均心律147
Distance: 25.14 mi
Time: 1:19:37
Avg Speed: 18.9 mph
Elevation Gain: 951 ft
Calories: 827 C
Time: 1:19:37
Moving Time: 1:19:32
Elapsed Time: 1:19:52
Avg Speed: 18.9 mph
Avg Moving Speed: 19.0 mph
Max Speed: 26.7 mph
Elevation Gain: 951 ft
Elevation Loss: 938 ft
Min Elevation: 646 ft
Max Elevation: 807 ft
Avg HR: 147 bpm
Max HR: 173 bpm
Training Effect : 3.5
Avg Bike Cadence: 79 rpm
Max Bike ... 阅读全帖 |
|
w***n
发帖数: 9040 | 35 2013.01.08 跑步10公里，用时52分钟
Distance: 6.22 mi
Time: 52:32
Avg Pace: 8:27 min/mi
Elevation Gain: 213 ft
Calories: 569 C
Time: 52:32
Moving Time: 52:29
Elapsed Time: 53:06
Avg Pace: 8:27 min/mi
Avg Moving Pace: 8:26 min/mi
Best Pace: 6:15 min/mi
Elevation Gain: 213 ft
Elevation Loss: 213 ft
Min Elevation: 772 ft
Max Elevation: 796 ft
Heart Rate
Avg HR: 149 bpm
Max HR: 170 bpm
Training Effect : 2.5
Avg Run Cadence: 89 spm
Max Run Cadence: 9... 阅读全帖 |
|
w***n
发帖数: 9040 | 36 2013.01.09 跑步10公里，用时53分钟，平均心率145bpm
Distance: 6.21 mi
Time: 53:23
Avg Pace: 8:36 min/mi
Elevation Gain: 210 ft
Calories: 542 C
Time: 53:23
Moving Time: 53:12
Elapsed Time: 53:34
Avg Pace: 8:36 min/mi
Avg Moving Pace: 8:34 min/mi
Best Pace: 5:51 min/mi
Elevation Gain: 210 ft
Elevation Loss: 200 ft
Min Elevation: 629 ft
Max Elevation: 663 ft
Avg HR: 145 bpm
Max HR: 158 bpm
Training Effect : 2.0
Avg Run Cadence: 89 spm
Max Run Cadence: 9... 阅读全帖 |
|
w***n
发帖数: 9040 | 37 2013.1.11 跑步10英里，1小时29分
Distance: 10.02 mi
Time: 1:29:00
Avg Pace: 8:53 min/mi
Elevation Gain: 925 ft
Calories: 802 C
Time: 1:29:00
Moving Time: 1:28:53
Elapsed Time: 1:30:01
Avg Pace: 8:53 min/mi
Avg Moving Pace: 8:52 min/mi
Best Pace: 6:21 min/mi
Elevation Gain: 925 ft
Elevation Loss: 955 ft
Min Elevation: 780 ft
Max Elevation: 898 ft
Avg HR: 146 bpm
Max HR: 157 bpm
Training Effect : 1.9
Split
Time
Distance
Avg Pace
1 8:46.4 1.00 ... 阅读全帖 |
|
w***n
发帖数: 9040 | 38 2013.01.15 跑步10公里，用时54分，平均心率144bpm
Distance: 6.23 mi
Time: 54:37
Avg Pace: 8:46 min/mi
Elevation Gain: 190 ft
Calories: 532 C
Time: 54:37
Moving Time: 54:27
Elapsed Time: 54:54
Avg Pace: 8:46 min/mi
Avg Moving Pace: 8:45 min/mi
Best Pace: 6:10 min/mi
Elevation Gain: 190 ft
Elevation Loss: 161 ft
Min Elevation: 773 ft
Max Elevation: 808 ft
Avg HR: 144 bpm
Max HR: 154 bpm
Training Effect : 2.0
Split Time Distance AvgPace
1 8:47.5 ... 阅读全帖 |
|
d*****o
发帖数: 2868 | 39 mt elbert, elevation 14,439ft, 是美国本土仅次于mt whitney(elevation 14,505ft
)的最高山峰. 以前拜读熊猫媳妇的blog的时候就知道了科州的14ers(科州58座海拔在
14,000ft以上的山峰)，自己也希望有朝一日可以爬一座14er. 而计划行程的时候发现
mt elbert被14ers.com网站评为class 1, 也就是14ers里面最容易的trail, 而且也没
有太多的exposure. 又容易又安全，9mi的距离也不算太长，而且还是科州的最高峰，
这样的山峰不去爬还等什么. 最后和小伙伴们一拍即合就有了这次4th of July, mt
elbert之行.
mt elbert northeast ridge hiking trail路线图
http://www.14ers.com/routemain.php?route=elbe1&peak=mt.+elbert
下面细说说这次走mt elbert的苦逼经历. 其实容易，难这种事情都是relative. 回想
起来, 我这些年也走了不少trail, 13年在al... 阅读全帖 |
|
b*******r
发帖数: 878 | 40 晚上9点遛出去跑，温度90多，又闷又热，感觉400F。汗牛满面，浇了一路的花花草草.
..
Summary
Overall
Time: 00:36:32
Distance: 4.00 mi
Elevation Gain: 272 ft
Calories: 503 C
Timing
Time: 00:36:32
Moving Time: 00:36:23
Elapsed Time: 00:37:07
Avg Speed: 6.6 mph
Avg Moving Speed: 6.6 mph
Max Speed: 8.1 mph
Avg Pace: 09:07 min/mi
Avg Moving Pace: 09:05 min/mi
Best Pace: 07:25 min/mi
SpeedPaceElevation
Elevation Gain: 272 ft
Elevation Loss: 279 ft
Min Elevation: 64 ft
Max Elevation: 209 ft |
|
m***a
发帖数: 111 | 41 刚回来的时候好激动，两天过去了，好像一切已经模糊了起来。
我觉得这次回来我最大的感触就是，这个ultra啊，真的不是my thing.太残酷了。
前面进来的几个runners, 看着很轻松的样子，所以我完全没有意识到这个比赛的残酷
性。可是后来慢慢的，runners就不再轻松了。开始来的人，还会问，前面有几个过去
了？我是第几个？如果没有伤病，基本上是补充了装备就接着赶路了。几乎没有结伴而
行的，大部分都是跑单帮的。后来的人，就渐渐的没这么轻松了，因为天也越来越热了
。大概到四点钟，人才过了一半。又有了一个明确的drop off. 有几个人，到了
station，就坐下来聊起天来，根本没有要走的意思了。有的人开始说到抽筋了，还有
几个小腿上血肉模糊的。说是在前面踩到岩石摔了跤。还有一个小伙，说是跑了半个小
时的错路。一个小伙开始poke, 让我想起这个版的某人。然后，又一个小伙，换好装备
要走，已经check out了，然后他的crew又回来，告诉我们他还没走，因为，两个脚都
抽筋了，一直折腾了两个多小时才慢慢离开。又让我想起了每跑必抽的谁谁谁。（在跑
版混的时间长了，咱虽然不会跑，可... 阅读全帖 |
|
w***n
发帖数: 9040 | 42 The Big Book of Endurance Training and Racing
By Dr. Philip Maffetone
CHAPTER 8
THE OVERTRAINING SYNDROME
Overtraining is the most common problem that prevents endurance
athletes from reaching their potential. It’s also the most common cause of
injury and ill-health for millions of athletes. And overtraining is a
problem
that many athletes, coaches, and health-care professionals don’t recognize
until it becomes a more serious condition.
As a result, overtraining is not recognized soon enough to ... 阅读全帖 |
|
d******0
发帖数: 22800 | 43 有利于偶拿灌水包子和提高忠诚度。
目标是增强体质，维持体重和保持饮食健康，不是比赛。龟速勿笑。明天开始。
之前记录
http://www.mitbbs.com/article/Running/31596901_0.html
现在状态：
奔4，男，144磅，5‘10“，饮食偏素，4个月前开始计划每天跑。
目标一个：每天MAF下跑1-2小时。
---------------12/10星期-------------
NB730上有438迈。
Hattori（G/C）上有50迈左右。
WR10 上有199迈.
seeya 28迈
bikila 44迈
-------------------------------------
12/12
环境：58F,石子土路,WR10
历时：1:22:29
路程 8.92 迈
心跳（avg）：154bpm
速度: 9:15per mi
热量消耗：1000cal。
晚上大家睡了又跑了点
环境：55F,水泥路,WR10
历时：59:08
路程 6.21 迈
心跳（avg）：153bpm
速度: 9:31per mi
热量消耗：698cal。
WR10 上有214... 阅读全帖 |
|
w***n
发帖数: 9040 | 44 2012.11.29 跑步3英里，23分钟。
Distance: 3.01 mi
Time: 23:36
Avg Pace: 7:51 min/mi
Elevation Gain: 269 ft
Calories: 379 C
Time: 23:36
Moving Time: 23:32
Elapsed Time: 23:51
Avg Pace: 7:51 min/mi
Avg Moving Pace: 7:50 min/mi
Best Pace: 5:29 min/mi
Elevation Gain: 269 ft
Elevation Loss: 223 ft
Min Elevation: 710 ft
Max Elevation: 795 ft
Split
Time
Distance
Avg Pace
1 8:09.4 1.00 8:09
2 7:55.5 1.00 7:55
3 7:29.1 1.00 7:29
4 :01.9 0.01 6:06
Sum 23:35.9 3.01 7:51 |
|
w***n
发帖数: 9040 | 45 2012.12.03 跑步10公里，52分钟
Distance: 6.30 mi
Time: 52:52
Avg Pace: 8:23 min/mi
Elevation Gain: 981 ft
Calories: 482 C
Time: 52:52
Moving Time: 52:42
Elapsed Time: 53:34
Avg Pace: 8:23 min/mi
Avg Moving Pace: 8:22 min/mi
Best Pace: 5:46 min/mi
Elevation Gain: 981 ft
Elevation Loss: 853 ft
Min Elevation: 341 ft
Max Elevation: 586 ft
Heart Rate
Avg HR: 151 bpm
Max HR: 167 bpm
Training Effect : 2.1
Avg Run Cadence: 88 spm
Max Run Cadence: 90 ... 阅读全帖 |
|
w***n
发帖数: 9040 | 46 2012.12.04 跑步10公里，53分钟
Distance: 6.27 mi
Time: 53:56
Avg Pace: 8:36 min/mi
Elevation Gain: 869 ft
Calories: 691 C
Time: 53:56
Moving Time: 53:56
Elapsed Time: 54:20
Avg Pace: 8:36 min/mi
Avg Moving Pace: 8:36 min/mi
Best Pace: 4:57 min/mi
Elevation Gain: 869 ft
Elevation Loss: 748 ft
Min Elevation: 501 ft
Max Elevation: 675 ft
Heart Rate
Avg HR: 149 bpm
Max HR: 168 bpm
Training Effect : 3.6
Avg Run Cadence: 88 spm
Max Run Cadence: 90 ... 阅读全帖 |
|
w***n
发帖数: 9040 | 47 2013.01.08 跑步10公里，用时52分钟
Distance: 6.22 mi
Time: 52:32
Avg Pace: 8:27 min/mi
Elevation Gain: 213 ft
Calories: 569 C
Time: 52:32
Moving Time: 52:29
Elapsed Time: 53:06
Avg Pace: 8:27 min/mi
Avg Moving Pace: 8:26 min/mi
Best Pace: 6:15 min/mi
Elevation Gain: 213 ft
Elevation Loss: 213 ft
Min Elevation: 772 ft
Max Elevation: 796 ft
Heart Rate
Avg HR: 149 bpm
Max HR: 170 bpm
Training Effect : 2.5
Avg Run Cadence: 89 spm
Max Run Cadence: 9... 阅读全帖 |
|
w***n
发帖数: 9040 | 48 2013.01.09 跑步10公里，用时53分钟，平均心率145bpm
Distance: 6.21 mi
Time: 53:23
Avg Pace: 8:36 min/mi
Elevation Gain: 210 ft
Calories: 542 C
Time: 53:23
Moving Time: 53:12
Elapsed Time: 53:34
Avg Pace: 8:36 min/mi
Avg Moving Pace: 8:34 min/mi
Best Pace: 5:51 min/mi
Elevation Gain: 210 ft
Elevation Loss: 200 ft
Min Elevation: 629 ft
Max Elevation: 663 ft
Avg HR: 145 bpm
Max HR: 158 bpm
Training Effect : 2.0
Avg Run Cadence: 89 spm
Max Run Cadence: 9... 阅读全帖 |
|
w***n
发帖数: 9040 | 49 2013.1.11 跑步10英里，1小时29分
Distance: 10.02 mi
Time: 1:29:00
Avg Pace: 8:53 min/mi
Elevation Gain: 925 ft
Calories: 802 C
Time: 1:29:00
Moving Time: 1:28:53
Elapsed Time: 1:30:01
Avg Pace: 8:53 min/mi
Avg Moving Pace: 8:52 min/mi
Best Pace: 6:21 min/mi
Elevation Gain: 925 ft
Elevation Loss: 955 ft
Min Elevation: 780 ft
Max Elevation: 898 ft
Avg HR: 146 bpm
Max HR: 157 bpm
Training Effect : 1.9
Split
Time
Distance
Avg Pace
1 8:46.4 1.00 ... 阅读全帖 |
|
w***n
发帖数: 9040 | 50 2013.01.15 跑步10公里，用时54分，平均心率144bpm
Distance: 6.23 mi
Time: 54:37
Avg Pace: 8:46 min/mi
Elevation Gain: 190 ft
Calories: 532 C
Time: 54:37
Moving Time: 54:27
Elapsed Time: 54:54
Avg Pace: 8:46 min/mi
Avg Moving Pace: 8:45 min/mi
Best Pace: 6:10 min/mi
Elevation Gain: 190 ft
Elevation Loss: 161 ft
Min Elevation: 773 ft
Max Elevation: 808 ft
Avg HR: 144 bpm
Max HR: 154 bpm
Training Effect : 2.0
Split Time Distance AvgPace
1 8:47.5 ... 阅读全帖 |
|
