Dr. Mark Nan Tu 涂南博士

Here is my suggestion of 3 core workouts every week, in which you progress each week towards the goal race.

1) Lactate Threshold: After a warm-up run 3 – 4 miles continuously at 7 minute mile pace at an even pace. Each week reduce this slightly so that in the 7th week you will run these at 6:26 per mile. Hopefully the first week will be reasonably comfortable at 7:00 p/mile pace. Don’t run yourself into the ground!

2) Vo2 Max: After a warm-up run 4 * 1200m taking 5:00 for each with a 4 minute rest between reps. The pace is important here – if this is too difficult, run 6 * 800 at that pace with a 3:00 rest or 5 * 1000 with a 2:30 rest. The important thing is to keep to that pace.

Depending on the success of the first workout run either increase pace slightly each week, but only if you manage the 4 * 1200m workout at prescribed paces. If not wait until you can run 4 * 1200m before upping the pace. The goal is to get the 4 * 1200 workout progressively quicker down to about 4:20-something for 1200m.

3) Race Pace Workout: After a warm up do a race pace workout – concentrate on even pacing.

Week 1: 7 * 200m in 41 seconds each, with a 200 slow jog recovery between repetitions.
Wk 2: 10 * 200m in 41 seconds each, with a slow 200 jog recovery.
Wk 3: 7 * 300m in 61 seconds each, with a slow jog 200 recovery.
Wk 4: 6 * 400m in 82 seconds, with a slow 200 jog recovery.
Wk 5: 5 * 400m in 82 seconds with a 2:00 recovery jogged slowly.
Wk 6: 4 * 400m in 82 seconds each with a 1:30 recovery jogged slowly.
Wk 7: 4 * 400m in 82 seconds each with a 60 second standing / walking recovery.

Run at this pace only. If any of the workouts prove to be too easy reduce the recovery time but keep the pace of the rep constant.

Summary

Each of these sessions stress a different system. You will find one type harder than the others – I suspect it will be the lactate threshold session. Stick to the prescribed paces / progressions. I suggest you report back after each session / week and let me know how it has gone and we can adjust accordingly. Try and run everything at an even pace and never run “all out”.

You should take an extra days rest after the vo2 max session. Eg:

M – Lactate Threshold
T – Off / easy run.
W – Vo2 Max session.
T – Off / easy run.
F – OFF
S – Race Pace Session
S – Off / easy run.

假设球飞过来的速度为80km/h,球拍的速度为120km/h,击球以后球反向飞回去的速度如何计算？
是200km/h, 200-120km/h,120-80km/h, 小于80km/h中的哪一个呢？
用什么公式来计算呢？

已知球的直径是6.5CM左右,重量是57克左右.球的弹力为:从2.54米的高处自由落下时,能在硬地平面上弹起1.35-1.47米高.
拍子的重量为360克。
球在拍面上的时间是5毫秒。这个时间里面，球和拍面都会发生变形。

假设只有平面的速度，没有上下的速度。

上周六，朋友邀请，参加了东涌西涌的徒步穿越，东西涌位于南澳岛的两边，是深圳经典的一条穿越线路。沿着海岸线徒步，风景自然是无底海景。但是道路情况非常差，80%以上的时间在礁石上行走，稍不小心就可能扭伤脚，15%的时间在上下陡坡，很多地方虽然有前人留下的绳索，还是很危险。总长度是7.6公里，一般的体力可以在3-4小时完成，但是由于我们团队人数多达40多人，每个人的体力不一样，加上天气非常炎热，平均在30多度，烈日当头，没有什么遮阳的地方，大家走走停停，早上10点30开始，下午4点才到西涌。然后下海游泳，大约6点返回深圳。
注意事项：
1：一定要穿长袖的衣裤，最好是快干衣裤。否则会被太阳晒蜕皮。
2：一定要戴上遮阳帽，最好还有一块毛巾把脸保护起来。
3：食品最好是馒头和一点水果。
4：头天晚上把水冻成冰，这样可以在35度温度和烈日底下喝到冰水，千金不换。
5：最好带上登上仗。

目的地

东涌 西涌 穿越

东涌 西涌 穿越

东涌 西涌 穿越

我是早上起飞，中午12点半到达深圳，走出机舱，顿时感到热浪扑面而来，外面得温度足有34度，加上烈日当头，走道里面热得难受，提了行李，我上到国内出发的3号门那里等朋友来接，走出去，发现大门的一侧站满了衣着整齐的青年男女，都是职业装，男的白衬衣，深色西裤，皮鞋，女的白衬衣，裙子，每个人都挂着一个胸牌，从上面看，他们是一个公司的员工，其中几个长的比较好看的女员工，手里拿着鲜花，不时交头接耳，什么时候到啊？

不多时，几个人喊道：来了来了，大家迅速站成一队，前排的人打出一个条幅：石总，深圳永远爱您。一辆蓝色的GL8停下来，从车里面走出来一个中年男人，白色衬衣，深色西裤，几个人一拥而上，鲜花，掌声马上献上，另外几个到后面行李箱拿行李。

石总看来是有点惊讶，不过到底见过世面，马上微笑地连连摆手，让我想起领袖人物在阅兵式上的招手致意，然后石总与列队的员工一一握手，最后握完手，他回头微笑，有力地挥了一下手，然后步入机场大厅，这时候，一个随从低声在耳边提醒，石总马上回头，来到大家中间，早已等候多时的2架专业照相机和一台摄相机马上开始记录，几次闪光灯以后，石总最后一次站在机场入口，回头挥手致意，然后消失在大门口。

其余的员工，收起了横幅，三三两两地走散。我上车以前看了看他们的胸卡，上面写着：平安保险。