The way to go – how I prepared for Borneo TMBT Ultra Trail Marathon - enjoy and won its 50km – good choice of equipment and details care
Before I will share my tips, want invite you to ULTRA Trail Running Seminar 行前分享會. Lets share experience of Taiwanese runners with racing in UTMB®, Leadville, TDG,...
event here: https://www.facebook.com/events/115849219133054/
BASIC EQUIPMENT
✔ SCOTT Running Taiwan Supertrac RC
This year best choice for races and some FKT up to 50km for me, fit well, good grip, fast,…
✔ Ultimate Direction Taiwan AK mountain vest 3.0
Already run 4 years with UD. AK has enough volume, good pockets, very smart vest
✔ Compressport Taiwan trail shorts
Already wear few yars, feels good, minimize chafing problems.
✔ GPS - Suunto Ambit Peak 3
Upload GPX of the course is very important. Use smart watch with good battery or smartphone. From our experience marking can easy to disappear, getting tired and not focus. Study course from description, elevation profile, important turns etc before race. (In TMBT I know will have to pass over 300 runners from 100km category, steep climbs, final stairs,…)
NUTRITION
✔ Runivore
Pack 4 bites of Runivore. Ate two, small pack of dry tomatoes and two mini bananas. Bought two drinks from locals.
✔ Tailwind Nutrition Asia
1.5L of light mixture of Tailwind in bladder on the start. Extra energy and electrolytes.
✔ RacingPro 運動達人能量補給站 Electrolytes tabs. I don`t cramp so much, but still race in Asia means lot sweating.
HEAT MANAGEMENT
✔ Taiwan Beast Runners (跑山獸) Jersey
Great material, don`t feel wet. Full zip, back pockets etc. Also Beast power for run in jungle.
✔ BEAST BUFF
This is crucial gear for my running. One on head protect from sun and let water vaporize and cool down. Second headband have ready to make wet in any water and make head and another part of body wet. Also It is very effective put wet buff or towel on neck, especially during long climbs.
✔ Soft bottle
I use 2L bladder and one 0.5L soft bottle. Flask use for drinking in CP and fill up with water to go and again use for my head. Tailwind in bladder.
IMPORTANT (NO) DETAILS
✔ JACKET
Did not use this time. But light jacket is important even in hot countries. TMBT2017 had heavy rain later in afternoons and temperature drop quickly.
✔ Gurney Goo Asia
SKIN CHAFING can be terrible. Apply Gurney Goo night and morning before long run is great prevention. Small tube pack with you.
✔ Fenix Worldwide HL26 headlamp
Even for 50km need pack good headlamp. Choose light and smart Fenix HL26. (if you go overnight don`t forget for secondary light)
✔ Mandatory Equipment
Follow mandatory equipment, never know if you or somebody around will need it. Especially jacket, headlamps and extra light. Space blanket. Phone with accessible number (write it on waiver). Whistle. Basic First Aid kit and adhesive tape. For me all this was just two small zip packs.
Some equipment can find in TBR eshop: http://www.shop.taiwanbeastrunners.com/
Runivore: http://www.runivore.com/
Scott Shoes in Taipei: 100台北市中正區南昌路二段112號 (discount for ULTRA Maokong participants)
By Petr
ps. did not talk about how to deal with technical trails, pacing, climbs etc. Maybe in next chapter. :)
同時也有11部Youtube影片,追蹤數超過17萬的網紅Nasser Amparna,也在其Youtube影片中提到,#JANGReacts So finally, I'm doing reaction video again... so let me have this awesome queen singing my favorite song from neocolors, #SayYoullNeverGo ...
「don t let me go」的推薦目錄:
- 關於don t let me go 在 Beast Runners 跑山獸 Facebook 的最佳解答
- 關於don t let me go 在 Katrina Chan 陳珮欣 Facebook 的精選貼文
- 關於don t let me go 在 作者 Facebook 的最佳解答
- 關於don t let me go 在 Nasser Amparna Youtube 的最讚貼文
- 關於don t let me go 在 Cyber Made 賽博製造 Youtube 的最讚貼文
- 關於don t let me go 在 踢萬8IG8A8Y Youtube 的最佳解答
- 關於don t let me go 在 Never Say Never (Don't Let Me Go) - The Fray - YouTube 的評價
- 關於don t let me go 在 Don´t Let Me Go- Harry Styles (Lyrics) - YouTube 的評價
- 關於don t let me go 在 David Guetta - Love Don't Let Me Go (Official Video) - YouTube 的評價
- 關於don t let me go 在 Kelvin Jones - Don't Let Me Go - YouTube 的評價
- 關於don t let me go 在 SHINee 永遠在一起- SHINee - 투명우산(Don't Let Me Go) 中字... 的評價
- 關於don t let me go 在 "Untitled #2" by daniibabesz liked on Polyvore - Pinterest 的評價
don t let me go 在 Katrina Chan 陳珮欣 Facebook 的精選貼文
依兩日post完blog收到吾同人既message同comment都令我好感動 其中一個同我講 其實一直都好支持我 做嘅嘢一定會有人欣賞 有人中意 有人會睇 有人會記得 仲話記得我好耐好耐以前有另一個blog 用既background music 係 Jem既 it's amazing 連我自己都吾記得左 叫我加油做 努力一定可以 😭😭 你地既支持真係好令我窩心
🎧 "It's Amazing"
🎵
Do it now, You know who you are
You feel it in your heart
And you're burning with ambition
🎵
At first, wait, Won't get it on a plate
You're gonna have to work for it harder and harder
🎵
And I know 'cause I've been there before
Knocking on the doors with rejection (rejection)
And you'll see
'cause if it's meant to be
Nothing can compare to deserving your dream
🎵
It's amazing, It's amazing all that you can do
It's amazing, Makes my heart sing
Now it's up to you
🎵
Patience, now, frustration's in the air
And people who don't care
Well, it's gonna get you down
🎵
And you'll fall (fall) Yes, you will hit a wall
But get back on your feet
And you'll be stronger and smarter
🎵
Don´t be embarrassed, don´t be afraid
Don´t let your dreams slip away
It's determination and using your gift
Everybody has a gift
Never give up, never let it die
Trust your instincts and most importantly
You´ve got nothing to lose
So just go for it
🎵
依家睇番d歌詞 原來我𡃁妹時代係咁有型咁strong. I was such a dreamer, full of ambitious; now a big big girl in a big big world and I hope to still dream and become a do-er ! When Katrina is nobody now and still got these encouragements, it makes me feel so happy, touched and special !! Thank you
多謝你!Mwuah 係愛呀!~ 希望你地可以繼續伴隨我成長 為我打氣好冇?~ ❤️Big heart to you all!! 希望我既誠意可以打動更多人
Http://hurrykatrinac.blogspot.hk
don t let me go 在 作者 Facebook 的最佳解答
叛徒該如何處置?一個社會沒有果報,歹徒自然愈來愈多,法律保障權勢,唯有江湖能夠以權吃權。《教父》一開頭就透過Bonasera之口控訴法律失效 :「I went to the police, like a good American. These two boys were brought to trial. The judge sentenced them to three years in prison, and suspended the sentence. Suspended sentence! They went free that very day! I stood in the courtroom like a fool, and those two bastards, they smiled at me. Then I said to my wife, "For justice, we must go to Don Corleone."」強姦愛女的歹徒當庭釋放,還展露勝利笑容,怎能不找大佬主持公道?
人需要公道,但社會沒有公道,問題不是誠實人不夠善,而是誠實人不夠惡,壓不住欺善怕惡的小人。故Bonasera破戒找教父這一幕,象徵一個善人痛悟絕對的善到頭來一無是處,只有投靠惡者,才可保障誠實人無畏地誠實下去,令狡詐者莫敢再肆無忌憚。
公道,需要賞善罰惡,而主持公道者,則是善與惡的結合、阿修羅的化身。
不過你要留意,這公道不等同公義。執行家法維繫的江湖道義,是利用人們的戒慎畏懼,是消極的,預設大部分人都係仆街,唔見棺材唔流眼淚,要以暴易暴。教父Vito說:「And if by some chance an honest man like yourself made enemies they would become my enemies. And then, they would fear you.」相反一個只有Bonasera這類人的社會,大佬就無用武之地,江湖也沒有存在必要。
這種社群,還有嗎?
可是,我覺得公道也不等同賞善罰惡,最麻煩正是「公道自在人心」,麻煩在它既自在(不證自明)又人心(最偏頗和野蠻)。
https://www.youtube.com/watch?v=8vZx7yF_a7M
Michael的妹夫Carlo背叛家族,虐打妻子,累到Sonny死了,還對着仔女發假誓,這種人唔死都冇用,對嗎?所以你看到他在房車上被Clemenza勒死一幕,你感到大快人心,對嗎?抵佢死啦,對嗎?
咩叫抵佢死?Michael決定把背叛家族的二哥Fredo處決,不就是一樣覺得Fredo抵死、要他為所做的事負責嗎?可是,為甚麼觀眾見到Fredo在湖中央被槍斃的一幕,竟沒有大快人心的感覺,反而滿懷悵然?
公道在這裡,出現了雙重標準。Carlo抵死Fredo不抵死,關鍵是你的同情心,而不是他們的行為。死有餘辜和情有可原之間,根本就沒有譜,是主觀而武斷,所以尋求公道亦有它的危險在。處死耶穌呼應了猶太人的人心,不就是公道嗎?
這樣,你可以推論說:「只要同情心夠宏大,把所有人當無辜去原諒,不就好了嗎?」如果Michael聽到這話,他會凌厲地矋着你說:「Only don't tell me you're innocent. Because it insults my intelligence and makes me very angry.」請唔好講你係無辜嘅。這個世界無公道,全因個個爭着說「我係無辜」。然後利用無辜,去爭取他們人心自在的公道,不擇手段。
https://www.youtube.com/watch?v=5Weaop_aiTg&t=54s
Fredo從古巴回來後重見Michael,整個人軟攤在椅子上,失去腰骨和信念。你可以睇睇Fredo如何「無辜」,去證明自己的背叛是公道的:「I didn't know it was gonna be a hit Mike -- I swear to god I didn't know it was going to be a hit...He said there was something in it for me -- on my own.」
Michael:「I've always taken care of you Fredo.」我咁照顧你,你良心當狗肺?
Fredo發惡了:「Taken care of me? You're my kid brother and you take care of me? Did you ever think about that -- did you ever once think about that? Send Fredo off to do this -- send Fredo off to do that! Let Fredo to take care of some Mickey Mouse night club somewhere! Send Fredo to pick somebody up at the airport! I'm your older brother Mike and I was stepped over!」
Michael:「That's the way Pop wanted it.」
Fredo:「It ain't the way I wanted it! I can handle things I'm smart -- not like everyone says -- not dumb, smart and I want respect!」Fredo到最後也不認錯,相反Carlo肯承認自己並非無辜,哪個該原諒?在Michael眼中,他們都必須死。他維護的不是善,而是庇善之惡。
人們批評Michael對兄弟也下毒手,實在太無情了,卻記不起Michael亦曾經有情過,但世界對他公道嗎?變得冷酷,情有可原。
我常感嘆,人愈大,愈怕自己變得冷酷。
作者
==========
作者首本小說《地球另一端》現已接受網購,每本連郵費港幣$75,歡迎inbox洽訂。亦請期待下一本小說《捉姦》面世。
don t let me go 在 Nasser Amparna Youtube 的最讚貼文
#JANGReacts
So finally, I'm doing reaction video again... so let me have this awesome queen singing my favorite song from neocolors, #SayYoullNeverGo
Here is #RegineVelasquez sa ASAP NATIN TO
VIDEO: https://www.youtube.com/watch?v=DDN8ZCL65PI
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God bless everyone!
don t let me go 在 Cyber Made 賽博製造 Youtube 的最讚貼文
詞曲/Ash & WANzz
混音/母帶 Drogas
Lyrics
Ash :
Am I fallin down deeper?
As we look at the sunset
Can you tell me I’m better
But I wish I could forget
I wish I could’ve go right now right now to the place
Go right now I don’t feel a thing
Hold me down as I feel your breathe
I don’t want to think about what you said
I gotta stop interfere with my plans
I gotta make it, all the shit don’t make no sense
She gotta talk it thru or Imma get my bands
Makin my way to heaven took too many xans
As I be walkin through the clouds I see the flames inside of me
And baby you will have to wait, I cannot live with me
I know that she don’t fuck with me
I know that she don’t fuck with me~
And baby whatchu said bout us don’t go away
And why you gotta say that shit and make me feel this way
I know that you
I know that you
I know that you don;t wanna fuck with me
I know that you
I know that you
I know that you don;t wanna fuck with me
WANzz:
我的手冷冰冰
我的心已冷靜
妳卻絲毫不在意
晚安 世界將永遠寧靜
心臟還在跳
鬧鐘還在吵
把手機設成飛航
收不到任何訊號
難過的話不想說
卻總在夜裡墮落
想要你摸我的頭
說emo的時候還有我
我不明白我什麼存在
常覺得自己非常奇怪
活的這個世界也很奇怪
不要這麼怪的vibe 呀
Sad girl sad boy
讓這首歌來拯救我
Fuck this fake 放我自由~還給我美好的夢
Angle angle by my side
Let me fly with my smile
don t let me go 在 踢萬8IG8A8Y Youtube 的最佳解答
✿開了CC字幕人生更美好✿
Things Things Things (ORIGINAL) - Julia Wu 吳卓源 : https://youtu.be/xxlxAFo2x1M
Julia Wu Facebook:https://www.facebook.com/JuliaWuMusic
Julia Wu Instagram:https://www.instagram.com/juliawu94
踢萬 8IG 8A8Y Facebook:https://www.facebook.com/onemoretimebabywoo/
踢萬 8IG 8A8Y Instagram:https://www.instagram.com/onemoretimebabywu/
Things Things Things Remix
Julia:
I got things things things
Make you wind wind wind
I got things things things
Make you wind wind wind
踢萬:
One more time
I made something outta nothing
T to the ONE go ask about me
就算天下有白吃的午餐也輪不到你
自小就明白這個道理
Everyday Im hustling
I know when that hotline bling
濕氣逼人的身體我還不想擦乾淨
All I do is win
我把貓咪照顧好 不讓她擔心 Pussy
Taken care off
太多不能說的秘密 在床上
交頭接耳
也許一絲不掛 比較有靈感
比較好寫歌
妳說 是歐 我也這麼覺得
I say cheers let’s make love
TJ 這組合 還可以再 feat 幾個 verse
妳說這首會不會拍成 MV 也許要問貴格
吃飽了 feel much better
Julia:
So let me show you just how it's done
I got things things things
Make you wind wind wind
So let me show you just how it's done
I got things things things
Make you wind wind wind
I got things things things
Make you wind wind wind
I got things things things
Make you wind wind wind
踢萬 8IG 8A8Y:
ONE
They call me Don yeah D O N
Shout out to Samuel, OSN 都是筋肉人
離開這世界之前一切都是過程
只想跟妳留在床上bae隨時做人
Good girl never give it up
Hit the high note 連續好幾個八
誰能滿足 總是充滿好奇的她
她就像個 Neverland 永遠不 需要長大
Hold up Girl 妳應該會魔法 Like magic
Turn fucking you to a habit
只要妳夠想要 都可以 ask me
乾濕分離 I can’t even imagine Yeah
看我這屌樣
就知道我可能不是個 good husband
我乾著 乾 乾到大事發生
六十及格 看 我剛好八十八分 Guess
What‘s happening
TJ 用身體寫 BJ Diary
像DJ 節奏操縱合宜 才可以
開心不開心的都可以 來這裡
如果愛是 Medicine 那我就是 Vitamin
I got the fighters mentality in my DNA
台北市控制濕度的新人類
也許我們是老高說的奇異點
分不開 got me wind 這個情意黏
Like a glue
塞不住 我是說
要循序漸進 不然太辛苦
一集接一集 像愛情白皮書
雖然澳洲腔 但 不是白皮膚
I take you to the candy shop
I let you lick the lollipop
Go ahead girl don’t you stop
Keep going till we hit the spot
Julia:
So let me show you just how it's done
I got things things things
Make you wind wind wind
So let me show you just how it's done
I got things things things
Make you wind wind wind
I got things things things
Make you wind wind wind
I got things things things
Make you wind wind wind
#吳卓源
#踢萬
#thingsthingsthingsremix
don t let me go 在 Never Say Never (Don't Let Me Go) - The Fray - YouTube 的美食出口停車場
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