開 Amazon Linux AMI x86_64 EBS

// 裝 mysql client 及開發會用到的 libs
yum install mysql mysql-libs mysql-devel

// 裝 apache
yum install httpd httpd-devel

// 裝 php 及 php 套件
yum install php php-devel php-mysql php-gd php-dom php-pear php-json php-xml php-xmlrpc

// 裝 subversion
yum install svn

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Youtube :

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Angus & Julia Stone – You’re the one that I want – Rolling Session#12

http://www.youtube.com/watch?v=oTbObag1r0I&NR=1

http://www.youtube.com/watch?v=Nh231xG44zM

VERSE:
      Em                                   C         G
I got chills, they're multiplying, and I'm losing control
           B            C                      Em
'Cause the power you're supplying, it's electrifying

                 G            Bm          C                      Em
You better shape up, 'cause I need a man, and my heart is set on you
                 G          Bm          C                     Em
You better shape up, better understand, to my heart I must be true

CHORUS:
           G                Em
You're the one that I want, ooh ooh ooh, honey
    G                Em
The one that I want, ooh ooh ooh, honey
    G                Em
The one that I want, ooh ooh ooh
          C                            Em
Can't you see, oh yes indeed, oh yes indeed

VERSE:
Em                                          C         G
If you're filled with affection, you're too shy to convey
    B         C         Em
Meditate my direction,  feel your way

               G               Bm         C                     Em
You better shape up, cause you need a man, who can keep me satisfied
               G          Bm                   C             Em
You better shape up, you better prove, that my faith is justified

C
But I'm sure down deep inside

CHORUS:
           G                Em
You're the one that I want, ooh ooh ooh, honey
    G                Em
The one that I want, ooh ooh ooh, honey
    G                Em
The one that I want, ooh ooh ooh
          C                            Em
Can't you see, oh yes indeed, oh yes indeed

OUTRO:
Em

URL : http://www.google.com/search?client=safari&rls=en&q=Angus+And+Julia+Stone&ie=UTF-8&oe=UTF-8

所有美好的 值得去嘗試

http://www.youtube.com/watch?v=IUpPzVLBEbg

Angus and Julia Stone – Big Jet Plane [Official Music Video]

http://www.youtube.com/watch?v=yFTvbcNhEgc

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cp /usr/share/zoneinfo/Asia/Taipei /etc/localtime

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Silkweight 比 Lightweight 材質較細 , size 是 XS 比較合

境內運費是$8.5, 三件total NTD3150

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課程名稱：近岸獨木舟進階課程 Coastal Kayaking Level 2-3

課程時間：2011/9/3-9/4 (六日)

上課地點：TKS台灣獨木舟海洋學校(新北市金山區青年路1號)

課程內容：航海精神、獨木舟進階槳法、進出浪區實務，自我救援及團隊救援/復位技巧，近岸航行，裝備器材清洗與保養。

台灣獨木舟海洋學校 :  http://twkayak.blogspot.com/

WE PADDLING TOGETHER ~

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股四頭肌訓練法：

一.站立抬腳 Standing Leg Lifts
　1.背靠牆壁站立.
　2.舉起一隻腳，膝蓋不要彎曲，盡量舉高
　3.維持五秒鐘後，膝蓋彎曲放鬆五秒鐘
　4.重複伸直膝蓋與放鬆共五次
　5.換腳也實施五次
　6.可嘗試增加時間到十秒

二.腳掌轉動 Foot Turns
　1.躺下或坐在椅子上，將兩腳伸直，腳尖朝上對準膝蓋
　2.繃緊大腿肌肉，把腳盡量轉向外側，並保持十秒鐘
　3.繃緊大腿肌肉，把腳盡量轉向內側，並保持十秒鐘
　4.重複三次

三.兩腳互壓 Foot Press
　1.躺下或坐在椅子上，將右腳放在左腳腳踝上
　2.在下面的左腳往上抬的同時，上面的右腳往下壓
　3.大腿肌肉繃緊並保持十秒鐘
　4.換腳實施
　5.重複五次

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2011.0819 15K:

total time =  1:36:16 , Avg.Pace = 6:26 min/km , Avg.Speed = 9.34km/h , Max HR = 150 bpm , Avg.HR = 129 bpm

…… 5K 時 : Pace =  6:34 min/km , time = 35:02 , HR = 123 bpm

2011.0819 15K:

total time =  1:33:51, Avg.Pace = 6:12 min/km , Avg.Speed = 9.68 km/h , Max HR = 147* bpm , Avg.HR = 137 bpm

…… 5K 時 : Pace =  6:10 min/km , time = 32:27 , HR = 134 bpm

2011.0819 16k:

total time =  1:39:23 , Avg.Pace = 6:14 min/km , Avg.Speed = 9.61 km/h , Max HR = 150 bpm , Avg.HR = 130 bpm

…… 5K 時 : Pace =  6:34 min/km , time = 34:02 , HR = 123 bpm

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lazy 開箱照, 請自行配上開箱文 template …..

規格:
Werner Kalliste small Diameter Shaft Neutral Bent Shaft Carbon 230cm

URL: http://www.wernerpaddles.com/paddles/touring/performance_core/kalliste/

官網: http://www.wernerpaddles.com/

Continue reading ‘My WERNER PADDLE : Kalliste – The performance core blade’ »

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台灣獨木舟海洋學校FB

wording:

海裡是安全的 —> 岸邊要注意

翻船 sop

抱船

拍三下

手到腰際往前找拉環

前推 再拉

把防水裙往內翻

坐到船甲板 —> finish

上岸要慢!!

浪來 —> 打倒退槳, 浪過後前進

用大塊肌肉來划船

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今天陰天(10點前)水溫大概 27度, 早上有下點雨…..根據 WindGURU 的預估 , 早上 8點的浪高 1M , 海流向西(順流) .

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#
for i in $(ls *.jpg); do convert -scale 200 $i small-$i; done

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