![](/upload/album/2a/06/28/d710afd45110tha6WoPT.jpeg)
我不是经常比赛的,一年一般就一次,所以今年是难言的一年,原因经常来这里的同学们都知道了,我也不多说了。
今年peak训练都在最热的时候,从五月份到七月份,每次训练结束都有一种置之死地而后生的感觉。幸好有环法比赛相伴,每天可以回家看环法,也是一种享受。
今年训练得很不错,虽然跑步骑车游泳的总里数都比以前少,但是intensity高了,质量高了。vo2max[
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今天早餐:thinslicedsproutedwholegrainbreadx2,peanutbutter1tsp
游泳一小时。
九点吃了蛋白做的omlet。总热量330,碳水35克,蛋白质30克
午餐:烤鱼肉,爸爸种的豆苗,藜麦。热量280,碳水28,蛋白质34
晚餐:羊排,青菜蘑菇。热量540,fat42,蛋白质40。今天热量超标了,主要是fat超标了。
上班时候吃了几块cookie,我护士自己做的,热量没法算了,哈哈
晚上打麻将,[
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![](data:image/png;base64,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)
今天游完,是2022年最后一次游泳啦。
一共游了163,514yard,转换成mile也就是92迈,一个century都没有到,60个小时。今年因为大铁时间比较早,所以8月份以后就没有怎么游过。十一月份才重新开始游了。
今天看到一个姐们竟然穿了wetsuit全副武装在泳池里游,游得还没有我快,哈哈。
出来的时候,看到那只猫,经常会看到它,脖子上有个铃铛,应该是邻居的。也是很勤奋[
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米粒是我们俱乐部现在当仁不让的航标,每次上课看她做动作就是享受,从爆发力到form,无一不是完美。很难想象她以前完全不做任何力量训练。这就是这两年多的consistency,从来不缺课,每堂课都认真完成。
她是华尔街上班的妈妈,有两个打冰球的孩子。所以说忙,说没时间,都是借口,最重要的是,怎么管理好自己的时间。
看她的video,真的很鸡血,很被激励到。[
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星期三虽然是我半天工作日,但是却总觉得比平时更忙。呵呵
早餐:dave'skillerorganicsproutedthinslicedbreadx2
今天是冬至。中午老迈带爱美丽去上骑马课,我带爸妈去我们这里新开的日本餐馆吃中饭,聊聊天。
爸爸点了牛排饭,妈妈点了带子套餐,我点了生鱼片。热量320,蛋白质41,fat14
回家以后我做力量训练,三点半带爱美丽去山地车训练。她骑车,我跑步。他们俱乐[
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HIIIIIIII.Iamemily.IjuststartedhorsebackridingandtodayIdiditforthe2ndtime.Itisawesome,andproofitisthatyougetagoodworkouttryingtocontrolthehorses.:)
MyhorseisnamedBoxterandheissuperdocileandnice.Todaywejustdidlapsinthearenawith2othergirls.
Beforewestartridingwealwayshavetogroomourhorsesandcleantheirhoovesandsuch.Iambynomeanswhatsoevergoodatthis.Thenweputonallthegearandstuff,andweareoff!Tomake...[
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![](/upload/album/56/b3/40/06fd442c6021Uw6l2tAH.jpeg)
没有去医院的xmasparty,没有去department的xmasparty,没有去急诊大叔每年的圣诞晚会,没有去三项俱乐部每年的圣诞晚会。但是挡不住我的护士们都喜欢把自己做的蛋糕带来办公室,我晕。
今天我的护士做了一个rumcake,说是花了很多功夫。。。确实很cute。但是湿漉漉的都是糖啊。。。
每周一次增肌打卡,节假日减脂增肌,到处都是拦路虎
[
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![](/upload/album/20/c0/20/753b229832261PmILOpM.jpeg)
早餐:dave'skillerorganicsproutedthinslicedbreadx2。骑了一个小时的车。上班时候吃了蛋白和沙拉.热量236,碳水32,蛋白质27
午餐:三文鱼,沙拉。藜麦,热量310.,碳水28,蛋白质28,fat10
晚餐:烤鸡胸肉,拌海带。蛋白质46,热量200,蛋白质34
晚上跟着教练做了一小时上肢训练。
今天第一天尝试卧推,从地上开始做,然后上bench,光杆开始(光杆也有35磅)慢慢加重量,一[
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洪醫生是美國BoardCertified家庭醫生。在大紐約地區行醫多年。因為熱愛運動,多年以來留下來膝傷,肩膀的傷痛。
现在洪医生在我们俱乐部是名副其实的金刚芭比,动作做得漂亮,利落。
[
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![](http://www.chainreactionblogs.com/diary/wp-content/uploads/2014/04/bikehutIMG_1635_.jpg)
最近喜欢上了新的骑车软件Fulgaz。和zwift完全虚拟的骑车世界不同,fulgaz全是自行车手们实时骑车录下的,然后根据坡度强度,调节trainer速度,骑者可以在家里连接到网上,实时体会。我觉得比zwift更有意思。靠这个重温了不少北加州附近著名的路线。
今天早上骑了tunitascreek。
记得中学时候念过一篇课文《驿路梨花》,讲的是瑶族深山里迷失的游人,发现一个茅草屋[
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