[北橫路跑] stage 6, 四季國小(梵梵溫泉) to 三星 18K
氣溫20-25度, weight=67.4Kg/16.4
PLAN URL : http://www.monster.com.tw/archives/5645
[北橫路跑] stage 2, run 22.5K, 羅馬公路到榮華大壩來回
氣溫17-15-18度, weight=66.2Kg/15.4
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PLAN URL : http://www.monster.com.tw/archives/5645
[北橫路跑] stage 1, run 22K, 三民到羅馬公路來回
氣溫15到18度, weight=66.4Kg/15.4
這段就是路上車多, 若要避免這問題就只能清晨跑, 在過了角板山的便利商店後 就是一個陡坡 有 1公里多… 下坡時就還好, 上坡就知道苦了… 下了坡再一段路就到了 羅浮橋 過了橋轉個彎就到了 羅馬公路了…靠近羅馬公路時有不少雜貨店可以補充水, 記得帶錢…
PLAN URL : http://www.monster.com.tw/archives/5645
[Plan] 北橫路跑
目標: 跑完北橫公路, 分階段完成
起跑點都挑好停車/安全/靠民宿的地點, 方便補給人員等待休息為優先, 後面那段也只跑到三星為止, 係象徵意義已經達到.
每階段都以 20公里左右的距離當做是 LSD, 20公里的山路約略跑 2小時30分左右, 中間包含小休息喝水時間.
從三民開始算到三星, 單程約 96K, 分 6 次完成, 因為部分路段考慮到沒有補給車問題採用折返跑(3個=多30K), 總距離約128K
基本上 stage 1,2,3 可以不需要補給車支援 , 因為是來回跑, 所以就把車停在起跑點, 跑完再開車回家.
stage 4,5,6 是跑單趟就需要了, 補給車開到起跑點, 放跑者下來跑, 補給車休息 45min再開始往前開, 這樣大概會遇到跑了10K左右的跑者, 補給一次後, 再開到終點等.
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北橫照片:
2011.8 , http://www.monster.com.tw/archives/5332
2009.3.27 , http://www.monster.com.tw/archives/1023
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| Stage | 距離 | 完成日期 | 照片 / 記錄 |
| 0 : 三峽 to 三民 | 來回20K | 2012.1.1 | Runkeeper: 12/11 , 12/24 , 1/1 |
| 1 : 三民 to 羅馬公路 | 來回22K | 2012.1.10 | BLOG , Runkeeper |
| 2 : 羅馬公路 to 榮華大壩 | 來回22K | 2012.1.14 | BLOG , Runkeeper |
| 3 : 榮華大壩 to 巴陵大橋 | 來回24K | - | - |
| 4 : 巴陵大橋 to 明池山莊 | 20K | - | - |
| 5 : 明池山莊 to 四季國小 | 22K | - | - |
| 6 : 四季國小 to 三星 | 18K | 2012.1.27 | BLOG , Runkeeper |
高度圖:
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osx / mac : use ssh tunnel / ssh proxy 說明
先找 osx 這個軟體 ssh secret socks , download : http://nihilex.com/secret-socks
如這頁說明裝好 ssh secret socks
http://www.pairsdoll.com/secret-socks.html/
在 OSX 的 網路 setting 那邊應該 這軟體會幫忙設好, 若沒有就照下面畫面設定
那頁假設是用 local 的 SOCKS PORT 是 9999 那麼 Firefox 的 設定就這樣設定
rsync list command
rsync –list-only rsync://172.x.0.x/source
2011 富邦台北馬拉松 – PB
氣溫14度到18度
全馬人數: 4069 , 總排: 1181
M40-49 , total = 1324人 , 分組排名 396 396 / 1324 = 29.9% 大會時間 : 4:10:00 個人時間為 04:09:42 自計 : 4:09:24
PS: 15K到 25K 帶視障組跑
Splits
| km | Pace (min/km) | Elevation (m) |
| 1 | 5:17 | 6 |
| 2 | 5:06 | -10 |
| 3 | 5:15 | -2 |
| 4 | 5:11 | 3 |
| 5 | 5:12 | -5 |
| 6 | 5:14 | 8 |
| 7 | 5:29 | 1 |
| 8 | 5:34 | -15 |
| 9 | 5:32 | -1 |
| 10 | 5:34 | -3 |
| 11 | 5:38 | 4 |
| 12 | 5:20 | 0 |
| 13 | 5:53 | -3 |
| 14 | 5:19 | 4 |
| 15 | 5:28 | 3 |
| 16 | 6:04 | -5 |
| 17 | 5:50 | 4 |
| 18 | 5:37 | -5 |
| 19 | 5:36 | 1 |
| 20 | 5:53 | -1 |
| 21 | 6:02 | -1 |
| 22 | 6:13 | 0 |
| 23 | 6:07 | 0 |
| 24 | 7:00 | 1 |
| 25 | 7:01 | 7 |
| 26 | 6:17 | -10 |
| 27 | 6:01 | -1 |
| 28 | 6:24 | 8 |
| 29 | 6:26 | -1 |
| 30 | 5:52 | -8 |
| 31 | 5:58 | 6 |
| 32 | 6:03 | -4 |
| 33 | 5:41 | 2 |
| 34 | 5:50 | -3 |
| 35 | 5:43 | 2 |
| 36 | 5:50 | -2 |
| 37 | 5:42 | 4 |
| 38 | 5:48 | 3 |
| 39 | 6:45 | -3 |
| 40 | 6:09 | 2 |
| 41 | 6:05 | 16 |
| 42 | 5:33 | 1 |
| 43 | 5:11 |
Amazon / AWS / EC2 linux version
cat /proc/version
Linux version 2.6.35.11-83.9.amzn1.x86_64 (mockbuild@build-31003.build) (gcc version 4.4.4 20100726 (Red Hat 4.4.4-13) (GCC) ) #1 SMP Sat Feb 19 23:42:04 UTC 2011
file /bin/bash
/bin/bash: ELF 64-bit LSB executable, x86-64, version 1 (SYSV), dynamically linked (uses shared libs), for GNU/Linux 2.6.18, stripped
cat /proc/cpuinfo
processor : 0 vendor_id : GenuineIntel cpu family : 6 model : 23 model name : Intel(R) Xeon(R) CPU E5430 @ 2.66GHz stepping : 10 cpu MHz : 2659.998 cache size : 6144 KB fpu : yes fpu_exception : yes cpuid level : 13 wp : yes flags : fpu tsc msr pae cx8 cmov pat pse36 clflush dts mmx fxsr sse sse2 ss ht pbe syscall nx lm constant_tsc up arch_perfmon pebs bts rep_good aperfmperf pni dtes64 monitor ds_cpl vmx est tm2 ssse3 cx16 xtpr pdcm dca sse4_1 lahf_lm tpr_shadow vnmi flexpriority bogomips : 5319.99 clflush size : 64 cache_alignment : 64 address sizes : 38 bits physical, 48 bits virtual power management:
2011.1109 My bike … / 2011 Ironman Taiwan
這是 2011 Ironman 時用跟 Allan 借的輪組: Racing Zero , 全車重 8180g @Allan家
Racing Zero 輪組:
打 110 PSI
特別的是 Tubeless , 內部注射了補胎劑.
zipp是2012紅火鳥
Front weight= 860g (含馬牌 Competition 管胎 230g), Back weight=1200g (含馬牌 Competition 管胎 230g+ultegra 11-28 飛輪 240g)
裝好全車重 7910g (不含照片裡的座墊袋)
SHIMANO ULTEGRA 十速飛輪 11-28T齒比：11/12/13/14/15/17/19/21/24/28重：240G
VS.
我原先的輪組 weight 3000g VS zipp404 weight=2060g !!
- 2011.1109 My bike … / 2011 Ironman Taiwan
- Protected: 2011 Ironman Taiwan 墾丁 , great photos
- Protected: 2010/10/30 IRONMAN 70.3 Taiwan , 記錄 / photos
- 2010.1029 Photos
- Protected: ★★★ [PLAN] IRONMAN TAIWAN , 2010年10月30日(六) | 游泳1.9公里/自行車90公里/路跑 21公里 , 成績記錄
- 報了 IRONMAN 70.3 Taiwan!
- ㄏㄏ … 越來越多鐵人們想要出國比賽囉!
“Danger and Dread” by Brown Bird
1. Danger and Dread – Lyrics by David Lamb
Come on baby let me take your troubles away
Some mean old mama’s got your head all in a horrible way
Still for all your cryin’ and all your pain
You’re just the sweetest little woman that I’ve seen in my day
So come on pretty mama let me take your troubles away
I’ve heard you wake up cryin’ from the evils lyin’ under our bed
You say there’s no use tryin’ to protect you from the danger and dread
Though this world is made of fearsome beasts that bark and bite
We were born to put these creatures through one hell of a fight
May we feast upon the flesh of any fever that befalls you tonight
Soon her sides will split wide open
We shall feast when darkness falls
Sing until our jaws are broken
Heed the blackened water’s call
Lay down your burdens don’t you let them drag you into the ground
I know you’re hurtin’ but there’s plenty of your pain to go ‘round
Lord knows that everybody’s got a cross to bear
And I see no use in tryin’ to contrast and compare
There’s always someone being slaughtered by a bigger stack of splinters somewhere
If a day should break in anger
Patience weak and temper strong
Put our able hands to labor
We will work through what went wrong
http://www.brownbird.net/lyrics/
