♥♪☆♥♪♪☆ Me and I and everythings about myself ☆♪♥♪♪♥☆
Tuesday, April 26, 2011
Tuesday, April 19, 2011
China training camp run down
It looks terrible!
22rd April 2011 (Fri)
1330 Arrive to Nam Oi
1400 Lunch
1600 Swim,Run Brick session (beach)
1730 Stretching session 30~45mins
1830 Dinner
2000 meeting (Run Down)
2200 Sleep
PS: first day training, Don’t Push too hard!
Focus: Brick session is a short sprint transition, make sure bring your suitable equipment (speed Shoes, race belt, cap…)
Other: Will try to take the video for the Brick (iPhone)
23th April 2011 (Sat)
0630 Warm up run 30mins
0730 Breakfast
0900 Bike session 2~3hrs (80k, 70k, 50k)
1300 lunch
1600 Open Water Swim 45mins
1700 Stretching session 45 hour+ Core session+ partner Stretching
1830 Dinner
2030 meeting (session detail)
2200 sleep
PS: Check pulse in the morning;
hill climb training on the bike;
No Wetsuit swim;
Focus: Bike session, try push harder when up hill!!
Open water swim, race practice, speed work;
Core session bring the towel for help your stretching;
Other: Middle hard session day, please concentrate the up/down hill skill and the Body Position
24th April 2011 (Sun)
0630 Warm up run 30mins
0730 Breakfast
0900 Brick Session (Open water swim, Bike, Run) Bring all of your race Kits! e.g.Race Belt
1200 lunch
1530 Run+Dryland session+ Stretching
1800 Down Town for dinner
2100 back to hotel
2130 meeting (Discuss)
2300 Sleep
PS: Race Practice for the Brick session,
Focus: Quick transition in the brick,
Other: Hard session for the brick session.
25th April 2011 (Mon)
0630 30mins easy run (Optional)
0700 Breakfast
0800 Long bike (100K,70K,60K)+30mins Run
1330 lunch
1500 Back to Hong Kong from Nam Oi Hotel
PS: Morning Run Optional;
Focus: Try to keep same speed in the bike session
Other: Keep refuel on the bike
Tips:
Check and record your rest pulse each morning;
Don’t forgot bring your suitable equipment! E.g. Racing speed shoes, strong shoes, race belt;
Bike parts should be ready. E.g. all bike tools, Tries…!
Ready your sports refuel. E.g gel, energy food, sports drink…!
Heart rate Monitor;
Prepare your checklist;
Don’t forgot buy the insurance for the training camp!
Training schedule could be adjusted based on actual terrain, fitness of everybody!
22rd April 2011 (Fri)
1330 Arrive to Nam Oi
1400 Lunch
1600 Swim,Run Brick session (beach)
1730 Stretching session 30~45mins
1830 Dinner
2000 meeting (Run Down)
2200 Sleep
PS: first day training, Don’t Push too hard!
Focus: Brick session is a short sprint transition, make sure bring your suitable equipment (speed Shoes, race belt, cap…)
Other: Will try to take the video for the Brick (iPhone)
23th April 2011 (Sat)
0630 Warm up run 30mins
0730 Breakfast
0900 Bike session 2~3hrs (80k, 70k, 50k)
1300 lunch
1600 Open Water Swim 45mins
1700 Stretching session 45 hour+ Core session+ partner Stretching
1830 Dinner
2030 meeting (session detail)
2200 sleep
PS: Check pulse in the morning;
hill climb training on the bike;
No Wetsuit swim;
Focus: Bike session, try push harder when up hill!!
Open water swim, race practice, speed work;
Core session bring the towel for help your stretching;
Other: Middle hard session day, please concentrate the up/down hill skill and the Body Position
24th April 2011 (Sun)
0630 Warm up run 30mins
0730 Breakfast
0900 Brick Session (Open water swim, Bike, Run) Bring all of your race Kits! e.g.Race Belt
1200 lunch
1530 Run+Dryland session+ Stretching
1800 Down Town for dinner
2100 back to hotel
2130 meeting (Discuss)
2300 Sleep
PS: Race Practice for the Brick session,
Focus: Quick transition in the brick,
Other: Hard session for the brick session.
25th April 2011 (Mon)
0630 30mins easy run (Optional)
0700 Breakfast
0800 Long bike (100K,70K,60K)+30mins Run
1330 lunch
1500 Back to Hong Kong from Nam Oi Hotel
PS: Morning Run Optional;
Focus: Try to keep same speed in the bike session
Other: Keep refuel on the bike
Tips:
Check and record your rest pulse each morning;
Don’t forgot bring your suitable equipment! E.g. Racing speed shoes, strong shoes, race belt;
Bike parts should be ready. E.g. all bike tools, Tries…!
Ready your sports refuel. E.g gel, energy food, sports drink…!
Heart rate Monitor;
Prepare your checklist;
Don’t forgot buy the insurance for the training camp!
Training schedule could be adjusted based on actual terrain, fitness of everybody!
Monday Training
My legs is now in the Hurt box, absolutely we are acting too much like
a chimpanzee to ask for banana last night!
Run: 3 sets of (3x560m) at Happy Valley Football field
9'05 / 8'45 / 8'22
Swim: wu 200m, 6x50m kick, 6x50m single hand with 25m L hand, 25m R hand, 10x100m pull with paddle, cd 200m
a chimpanzee to ask for banana last night!
Run: 3 sets of (3x560m) at Happy Valley Football field
9'05 / 8'45 / 8'22
Swim: wu 200m, 6x50m kick, 6x50m single hand with 25m L hand, 25m R hand, 10x100m pull with paddle, cd 200m
Saturday, April 16, 2011
LSD ride at Tung Chung, Disney Land by gigiwong at Garmin Connect - Details
Acumulated 9.5 hours training from Monday. Looking good:)
LSD ride at Tung Chung, Disney Land by gigiwong at Garmin Connect - Details
LSD ride at Tung Chung, Disney Land by gigiwong at Garmin Connect - Details
Friday, April 15, 2011
gigiwong's Activities | RunKeeper
gigiwong's Activities | RunKeeper
Despite the last scary experiece running towards the Eastern corridor, i decided to go for a more safe route tonight but absolutely boring as hell of running 20+ laps in the track to accomplish my goal tonigh for a 1hours25 mins run. Done! Feel drained, hard to breath......Lucky my hubby prepare the dinner for me....So sorry for him!!!
Feeling that the base training is solid now and yes tomorrow is rest day, i just need 2 more solid training and i can hit the recovery week before China training camp. Way to go.....
Despite the last scary experiece running towards the Eastern corridor, i decided to go for a more safe route tonight but absolutely boring as hell of running 20+ laps in the track to accomplish my goal tonigh for a 1hours25 mins run. Done! Feel drained, hard to breath......Lucky my hubby prepare the dinner for me....So sorry for him!!!
Feeling that the base training is solid now and yes tomorrow is rest day, i just need 2 more solid training and i can hit the recovery week before China training camp. Way to go.....
Thursday, April 14, 2011
Wed. on Leave day
Super best day!
At Shek O beach with the Tang's family for picnic, sun bathing. So great to see Angelo, Estelle, Felicia and Latitia and of course my sister and Life guard Ah Yee :) So happy to have gret food and wine with friends......Thai food at around 4P.M. to end the afternoon...
At 8P.M. join the club training:
Run: wu 2.72km at 13'16. 5 times 680m with 30 sec rest b/w each at 3'05 / 3'04 / 3'03 / 2'50 / 3'10
Swim: wu 200m, 6x50m at 25m L hand, 25m R hand. MS: 8x200m pull with paddle. cd 200m
All = Skin burn, tired and hurt but HAPPY all in my mind....Look like i'm a roasted pig now :) Muuuuu....
At Shek O beach with the Tang's family for picnic, sun bathing. So great to see Angelo, Estelle, Felicia and Latitia and of course my sister and Life guard Ah Yee :) So happy to have gret food and wine with friends......Thai food at around 4P.M. to end the afternoon...At 8P.M. join the club training:
Run: wu 2.72km at 13'16. 5 times 680m with 30 sec rest b/w each at 3'05 / 3'04 / 3'03 / 2'50 / 3'10
Swim: wu 200m, 6x50m at 25m L hand, 25m R hand. MS: 8x200m pull with paddle. cd 200m
All = Skin burn, tired and hurt but HAPPY all in my mind....Look like i'm a roasted pig now :) Muuuuu....
Tuesday, April 12, 2011
Turbo by gigiwong at Garmin Connect - Details
Turbo by gigiwong at Garmin Connect - Details
Feeling much easier to go with this kind session though i feel I'm in pain and many "Fxxk" words during the work out......I believe my performance will tell :)
Feeling much easier to go with this kind session though i feel I'm in pain and many "Fxxk" words during the work out......I believe my performance will tell :)
Thursday, April 7, 2011
Tuesday, April 5, 2011
I love the windtrainer, i love the windtrainer, i love the windtrainer
Nice workout after the 0700 tomb visiting and 0900 dum sum breakfast!
Sunday, April 3, 2011
A meaningful Day, A meaningful Man!
3rd April, 2011 Sunday, South Bay Beach, Hong Kong - Tribal Enduro Aquathon SeriesA lovely day with perfect sunshine, glad that the wet and cool is over! Spring is here with Bauhinia blossom everywhere in Hong Kong!
The race distance is a bit weird, called"Tribal" - 2km run/270m swim/2km run/270m swim/2km run
To sign up this race just because i need some sprint off the wet of the season and i would like to gain some speed work in the race apart from the long time and distance training, to refresh my mind and body!
I'm q relax this morning despite the race start at 9A.M., Big thanks! seeing alots of people doing their prep on the way to the South Bay which surprisingly does not lead me too anxiety. Its good to chat with friends and seeing what others peoples doing, preparing their transition etc.
9A.M. race start, i was staying at the back. I don't really care where i am, the first mins is getting q easy and i started to increase my pace a bit higher up to my L3 and manage to follow with a group with similar pace with me. Without sufficient warm up to start with a sprint race, i ran q hard to keeping with my L3. Once i hit the turnning point, its all the way uphill. Suprisingly i passed q lots and started to ran easy. As what i said in the begining of the race, the first 2 km will be my warm up, tick! The transition is a bit messy, walked down slowly to the water, water is cool and chilly. I saw some ppls next to me they have stopped in the water, i guess they may not be familier with the sea in the past few weeks. Thanks Kenneth for pushing me to the open water in the past few week in the troppy freezing Shek O! I swam easily with my easy pace, as i knew i have to hit the water twice, better to built up and make myself feel a bit comfortable.
Come up from the water, the beach run is killing me. The 2nd run is smooth with my pace, love running with the Newton which gave me so much power to continous and ran q effortness. Hit the water again, keeping pushing and start to increasing my pace after the first bouy. Ran off from the beach and did my last 2km ran with a Man from Dragon. He keep asking me question, and i said lets saved a bit and when we hit the rounf about reach to the peak, we have to sprint off to the Finish. Pushing to L4.5 at the last 250m to the finish, nice race and FINISH!
Happy that Hubby coming along to cheer up, the best things is seeing him with a smile when we walk out to the road. back to Shek O and share the Breakfast time with the Sonic lasdies, always fun and loving! A great day to start:)
The race distance is a bit weird, called"Tribal" - 2km run/270m swim/2km run/270m swim/2km run
To sign up this race just because i need some sprint off the wet of the season and i would like to gain some speed work in the race apart from the long time and distance training, to refresh my mind and body!
I'm q relax this morning despite the race start at 9A.M., Big thanks! seeing alots of people doing their prep on the way to the South Bay which surprisingly does not lead me too anxiety. Its good to chat with friends and seeing what others peoples doing, preparing their transition etc.
9A.M. race start, i was staying at the back. I don't really care where i am, the first mins is getting q easy and i started to increase my pace a bit higher up to my L3 and manage to follow with a group with similar pace with me. Without sufficient warm up to start with a sprint race, i ran q hard to keeping with my L3. Once i hit the turnning point, its all the way uphill. Suprisingly i passed q lots and started to ran easy. As what i said in the begining of the race, the first 2 km will be my warm up, tick! The transition is a bit messy, walked down slowly to the water, water is cool and chilly. I saw some ppls next to me they have stopped in the water, i guess they may not be familier with the sea in the past few weeks. Thanks Kenneth for pushing me to the open water in the past few week in the troppy freezing Shek O! I swam easily with my easy pace, as i knew i have to hit the water twice, better to built up and make myself feel a bit comfortable.
Come up from the water, the beach run is killing me. The 2nd run is smooth with my pace, love running with the Newton which gave me so much power to continous and ran q effortness. Hit the water again, keeping pushing and start to increasing my pace after the first bouy. Ran off from the beach and did my last 2km ran with a Man from Dragon. He keep asking me question, and i said lets saved a bit and when we hit the rounf about reach to the peak, we have to sprint off to the Finish. Pushing to L4.5 at the last 250m to the finish, nice race and FINISH!
Happy that Hubby coming along to cheer up, the best things is seeing him with a smile when we walk out to the road. back to Shek O and share the Breakfast time with the Sonic lasdies, always fun and loving! A great day to start:)
Friday, April 1, 2011
詠給明就仁波切 (Yongey Mingyur Rinpoche):The Joy of Living: Unlocking the Secrets and Science of Buddhism
文：陳以恒 圖：Johnny Cheung , 信報 2010年12月號第33期
這位年輕活佛明眸皓齒，個子矮小，但脖子上那顆剃得發亮的油油光頭，絕不兒戲。 除了腦袋裡塞滿了說笑坑人的鬼馬主意外，他的快樂腦神經亦出奇發達，十年來被美國科學家爭相邀請進出威斯康辛、柏克萊、哈佛等多所學府「照腦」，看看他的腦袋為何這麼開心。
06年，活佛詠給明就仁波切 (Yongey Mingyur Rinpoche) 出英文書，把他當白老鼠時的研究成果，以及他個人禪修心得一併寫下。 挾著全球尋開心的熱潮，The Joy of Living: Unlocking the Secrets and Science of Buddhism（中譯本《世界上最快樂的人》) 甫出版迅即登上《紐約時報》暢銷書榜，被譯為廿國語言。一心只想老老實實教學生的藏傳佛教活佛，沒料到一夜間成為了國際新星。數年間，已有四千歐美學生， 乖乖報讀他的「開心禪」課程。正當明就仁波切事業如日方中，他卻突然宣佈隱居，明年四月到人跡罕至的深山獨自過活，與世隔絕三年，並謝絕一切電子通訊，無 iphone，無電腦，無電視。
這決定一時間嚇倒了追隨多年的弟子，師父走了又不讓人找，大家豈非群龍無首？ 對一般人而言，仁波切已經是最快樂的人了，還閉關幹甚麼？難道開心過了頭，現在要面壁思過，折磨一下自己嗎? 還是他有甚麼蓋世神功，非要躲起來才能修成正果呢? 剛好36歲的明就仁波切，神色凝重的說：「因為我想飛。」這當然是耍人的話。他雖貴為仁波切（藏文譯音，意謂「如珠如寶」，是對活佛的尊稱），但喜歡開玩 笑。他也會跟你說，曾上過一個月的英文課和六個月的喜劇課，學講「棟篤笑」。上英文課是真的，學「棟篤笑」是假的。一個不留神，一天裡要給他坑好幾回。也 許，說笑坑人，就是他成功秘訣之一。
他的笑話有板有眼，聽他教授的都會發現，他坑你一次，就給你一個教訓。早前他在伊利沙伯體育館舉行的「音樂．禪」講座，在古典音樂演奏曲目間穿梭說 笑教禪修，把枯澀的道理變得有趣，讓門外漢也略有所悟。他也把西藏傳統佛教裡看似神秘兮兮的東西弄得淺白易懂，梵咒「嗡、啊、吽」原來就是開發人類慈悲、 智慧、能力潛能；聽他擊掌就是認識沒有雜念的本心。仁波切解釋他依經驗教授，少了傳統儀式上的繁文縟節。
六年前初次踏足香港的他，曾在噶瑪迦珠香港佛學會講授，當時香港的信眾已發覺他的方法平易近人。學會幹事李先生說:「他以笑話把佛理說得明明白白， 有別于其他仁波切的教學的模式。」他有教無類，不會伊館黑壓壓擠滿了人他才教，一個半個人就不教。「一個人我是這麼教，一群人也是這麼教。」有一回，他在 新德里機場候機室，遇陌生人走來問禪修之道。那人訴說自己怎麼打坐也不得要領。仁波切要求他先打坐給看看，見他一副吹須睩眼的模樣，立刻給他矯正過來，並 自己示範正確的打坐姿勢。
恐懼煎熬
說得好不如做得好。仁波切的賣點其實是自己落實禪修，身體力行，也是個人魅力的根源。他生於尼泊爾尼日(Nubri)，爸爸是一代禪修大師的烏金仁波切 (Tulku Urgyen Rinpoche)，桃李滿門。不幸明就仁波切自少罹患恐懼症，外頭有甚麼風吹草動，都會全身打顫。他爸爸教他禪修後，症狀略為改善。然而11歲隻身前往 印度後一意孤行，提早入關，在儼如坐牢的環境下和一眾同學在關房裡艱苦修行，情緒病又再惡化。無計可思之下，仁波切把心一橫，用三天的時間靜修，坦誠面對 恐懼，終以禪修之力將恐懼症克服。幾年精進下來，他更躍升為最年輕的閉關指導師，自己亦不斷參訪明師，潛修藏傳密法。
科學洗禮
仁波切雖生於禪修世家，對科學卻充滿好奇。「若不是生為轉世活佛，說不定我會是一個科學家。」他說。上世紀六十年代後，隨著藏人流亡海外，藏傳 佛教的傳統從西藏反哺佛教的發源地印度和尼泊爾。那裡多年成為西方學佛朝聖終點站。仁波切自少與來自各國朝聖的科學家為伍，尤其是著名智利生物學家瓦瑞拉 (Francisco Varela)。瓦瑞拉是仁波切爸爸烏金仁波切的弟子，他旅居在尼泊爾的時候，就經常向年少的仁波切解釋現代科學智識，教曉他有關人腦的構造，擴闊了他的 視野。因此在仁波切的教學，都會找到科學詮釋。六道輪回的佈景板換作了人類進化史，畜牲道變了我們人類爬蟲類的腦袋(reptilian brain)。他說我們的腦袋仍保留了低等動物的腦組織，操控人類求生本能的應激能力，俗稱爬蟲類腦袋。他不會嚇你下世輪回做豬做狗，但反而會叫你不要被 低層次的腦袋所支配，跌進低等動物的境界。
然而到了廿一世紀，傳統與現代，佛法和科學，在一部功能性核磁共振掃瞄儀(fMRI)下，通過修行人的腦袋才真的接通了。2002年，仁波切和 一眾藏傳佛教的修行人，參與了美國威斯康辛大學心理學家理查．大衛森(Richard Davidson) 的研究。大衛森為了觀察禪修者腦部運作，將仁波切腦袋牢牢箍在核磁共振儀下進行掃瞄，期間仁波切戴上了耳筒，在種種尖叫嚎哭的聲音下修心養性，研究人員就 是偏偏要看他在這種封閉和紛擾的環境下如何自處，腦袋又有甚麼反應。大衛
森是腦神經和情感研究的權威，由於不斷提倡腦神經的可塑性 (neuroplasticity)，例如證實禪定可改變腦功能的研究成果，於2006年榮膺《時代》雜誌百位最具影響力人士之一。
仁波切依照研究員的指示，反復進入不同的精神狀態，一時心無雜念; 一時又要悲天憫人發大慈心。結果發現，在惡劣的環境下，他的快樂指數依然「爆燈」。那個年頭，參加過大衛森研究的修行人廣為媒體報導。除了仁波切外，大衛 森的研究對象還有法裔出家人兼作家的馬修李卡德 (Matthieu Ricard) 和藏傳大圓滿禪修者翁給嘉察仁波切 (Younge Khachab Rinpoche) 等，發現他們禪修時，負責正面情緒的左額葉(left frontal lobe)，活動遠遠超出常人的範圍，引起了快樂禪修的熱潮。但說到底，科學的印證、生動的描述，全都是換湯不換藥。在兩個小酒渦的笑臉後，仁波切是一個 嚴格保守的老師，對弟子有要求，修行有秩序。幾年各地成立的禪修中心亦打理得井
井有條。「教學中心已上軌道，有資深老師教授，我走了後他們不用發愁。」
禪修不是口頭禪
藏傳佛教經過長年的整合，現存寧瑪、迦珠、薩迦和格魯四大派，明就仁波切四個主要師父中，兩個寧瑪派、兩個迦珠派，已盡得兩派真傳，等於集少林、武 當絕學於一身般尊貴。武俠世界裡有秘而不宣的絕世神功，在藏傳佛教的寧瑪派內亦有大圓滿法，非器不傳。此大圓滿法倡一生究竟開悟即身成佛之法，極似漢土達 摩祖師所傳的禪宗。但過去此大圓滿屬高階法門，不易輕傳。仁波切解釋他沒有懷寶自秘意思，祇是要依學生程度，次弟傳授。「不是功夫世界說的那種秘密，只傳一個不傳一個的。我書裡沒寫，也不會公開教，原因是要依課程系統慢慢的學上去，要一步一步的。」 他爸爸烏金仁波切生前是著名大圓滿禪修者，爸爸圓寂後兒子曾為爸爸的書《如是》(英文原著As It Is Vol. 1 )寫序，一方面懷念爸爸一生建樹，同時
亦讚歎爸爸死後坐化入定一整天，之後左右鼻孔流出分別流出紅色白色液體，表示他已顯示了典型證悟的征相，雖然在現在 科學角度還是有點匪夷所思，但仁波切說切給傳統對大修行人的要求。
仁波切說明年閉關的功課，就是要修迦珠，寧瑪二大派的教法，包括寧瑪的大圓滿法。他說此舉一方面要豎立榜樣，教學生要勤力精進，不要把放下自在當口 頭禪念，要去實踐。另外，他要保存修行人優良的傳統，練成出山度眾生。孩提時代，他經常獨個兒跑上離家不遠的山洞裡，裝模
作樣的扮靜坐。那些山洞闊別了廿 個年頭，他說現在回去，是修行，是挑戰自己，所謂克期取證求開悟，做一個不辜負師父爸爸厚愛的乖兒子。他還記得爸爸說的一個故事。以前爸爸有一名弟子在山 洞禪修，有一天他差人送信給爸爸，說他務必要山洞一會。爸爸趕到後，弟子急不及待的跟爸爸說:「我開悟了，我知道我可以飛了，但是因為你是我師父，我要你 的批准才成。」
爸爸知道弟子眼高手低，只摸到開悟的邊兒，還未實實在在的證悟。爸爸說：「別傻了，你飛不起來的。」弟子說：「但我真的可以從山頂端跳下來。」兩人 爭辯了一番後，弟子終於聽話，不再堅持己見。弟子侍奉爸爸進餐後離開，未幾爸爸聽到「砰」的一聲，心知不妙，見弟子在洞外
摔斷了腳在哀嚎。爸爸說：「你不 是說你開悟了嗎?」弟子：「別說了，我很痛啊。」
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