關於 next trial run ，我們在網路上蒐集到這些相關的討論、資訊與評價

Week 3 Day 6 PM
5KM Time Trial ✅

A massive Personal Best for my 5km with a time of 15:48.6 min.

Had a sachet of Mitoceps Plus at 12pm and another one at 4pm. Then did a imagination session on it and took a nap.

Initial target is to hit a sub 16:30 min but I primed myself to go for a suicide pace from the start and try to hold on it. Is either me being knockout or a personal best.

Put on Xtep 160x 2.0 and went for a short 1.5km warm up with some drills and striding.

Set a target of 3:10 min/km on my watch and went for it. Enjoy listening to my favourite songs on Edifier X5.

Ran the first km with the split of 2:56 min and kept going fast, trying my best to go for a sub 3:10 min on the next km.

2nd km split a 3:08 min and I felt so happy with it. I felt the damage from the fast 2km but I keep grinding and I know with a sub 10 min for final 3km will lead me to a Sub 16.

3rd km split a 3:13.8 min and I felt great with it. I realized my running cadence were dropping, and I focus on swinging my arm faster to keep up with the 190 spm that I set on my watch prior to the run.

4th km split a 3:14 min and I knew that there is only one final km to go, which is about 3 min plus of hardwork to end this time trial. So I tried to hold the pace, channel my focus on fast long stride for the first 500m and push the last 500m.

End the last km with a split of 3:16.1 min and super excited for this 15:48.6 min.

Today personal best credit to a do or die spirit. I put in the question of "What is the worst thing can happen to me on this 5km run if I gave it all?" The possible answer are a collapse halfway or a fast time.

Super excited to kick start a 6-weeks Half Marathon program. It's been a long long time not running Half Marathon.

*Tomorrow will go for a 1km Time Trial.

#SohTheSpeedster #MasTowerRunner #5KMTT #Sub1550 #HalfMarathon #Towerrunning

Qualified to the Final of World Athletics Cross Country Championships Bathurst 21 Global Challenge (Virtual Run) with a time of 34:57 min (10km) back in 20th March.

The Final have to run another 10km during 18-22nd June 2021.

I was planning to do it on Sunday, but when I realized I started off at a much faster pace, I then decided to push the pace, and did a 5KM Time Trial instead and clocked a 16:23 min (Season Best). A solid session leading up to the 10KM Time Trial two days later. Is like a simulation from last time at the track meets doing both 5000m and 10000m, where the 5000m in Day 1, and 10000m in Day 3.

Then here comes Tuesday morning (Yesterday), and is the final day to do it. I didn't sleep well last night and ended up woke up late at 8am, but I chose to do it anyway. With an average temperature of 31.5°C🌡️ and 79% humidity, it literally burn me out and I stopped at 4km with a time of 14:08 min (3:32 min/km). When Plan A is not working, let's go for the Plan B. Switch my focus on the evening, and let's give it another shot.

Pray for a good cooling weather, told myself that I will be fully recovered from the morning session, prime my mind ready for the time trial again.

It turned out the weather was great, and I took a sachet of Mitoceps (@mitocepsmalaysia ) 90 min prior to the session. Started the run at a pretty late time after unloading some weight and a short quick drills, and calm myself by listening to classic music.

Initially, I was targeting a Sub 34 min but after this morning condition, I decided to aim for a Sub 35 as the minimum goal.

Here is the 5k Splits:
17:10 | 17:55

The first half of the time trial was still pretty solid, but eventually I fall short of it on a later stage. I realized the pace was not getting back to what it was, turnover of the leg was dropping, the struggle was real from that point of time. Heart rate was consistently in between 174-176 bpm, I knew I have to either maintain the pace or slow down as there were still many laps to go.

From 82-84 sec per lap to 84-87 sec per lap for the next half was quite demotivating. And so, I gave my best effort, push the pace towards the end and clocked a 35:05 min.

[首航運送］各方善長請注意：

有鑒於這次由駐港尼泊爾領事館監督的籌款，尼泊爾政府已授權尼泊爾非居民協會（“NRNA”）處理我們提供的醫療援助物資，以確保物資送抵之後，不會被徵收關稅。

在此之前，不少慈善團體（尤其是宗教團體）送到尼泊爾的物資，都遇到不少困難，當中一項就是關稅。沒有官方的認證，尼泊爾政府會假定所有進口貨品，都有機會被人轉售牟利，所以一定會徵收關稅。

為確保大家捐助的物資，會完完整整送到受助人的手上，必須要有官方保證，才可以順利過關。

有關 NRNA 的更多信息，請瀏覽 www.nrna.org.np 網站。

我們很高興地宣布，由 Mr. Yem Gurung 和何猷彪先生捐贈的第一批 450 40 L 氧氣瓶將於下週通過 Kodari Tatopani 海關運往加德滿都。陸運貨物預計從製造工廠到尼泊爾邊境需要5-6天。此批貨運亦包括依據尼泊爾政府旳要求而 製造的氧氣瓶規格，同時亦包括詳細說明書 解釋閥門轉換方法。

上述貨物將交給 NRNA 接收和盡快安排分配，資料會保存在 NRNA 的資產管理系統內。

何猷彪和 Mr. Y Gurung 在尼泊爾駐港領事館的協助下執行此次試運。如果一切順利，日後「香港退伍軍人聯會」和他們的合作團隊將會安排其他物資遵循第一批貨物開闢的路徑運送。

該項目保證會處理妥當，不會發生濫用職權或貪污賄賂。NRNA主席 Mr. Kumar Panta Ji 已親自回覆保證妥善處理和分發物資，並誠意感謝何猷彪先生、「香港香港退伍軍人聯會」、Mr. Y Gurung、香港尼泊爾駐港領事館和香港市民的鼎力支援。

謝謝大家。

Please be advised that The Government of Nepal has authorised Non-Resident Nepali Association ("NRNA") to handle the medical aid supplied by the foreign companies/organisations. Please visit the website: www.nrna.org.np for more information of NRNA.

We are pleased to announce the 1st shipment of 450 40 L Oxygen Cylinders, sponsored by Mr Yem Gurung and Mr Sean Hotung will travel via Tatopani Customs (Kodari) to Kathmandu next week. The land cargo estimated time will be 5-6 days from the factory to the Nepal border. The specification of Oxygen Cylinders and valve conversion method to match requirements in Nepal are part of the shipment.


The handover of the above mentioned consignment will be made to the NRNA for receiving and arranging the swift and efficient distribution of these cylinders and kept under the Asset Management System of NRNA.

Mr Hotung and Mr Y Gurung, with the help of the HK Nepali Consulate, are executing this trial run. If all proceeds accordingly, HKESA, together with their partners will follow the trail opened by the first shipment.

It is noted it has been made abundantly clear that there is to be no mishandling, no misuse and no corruption associated with this project. In reply, President Kumar Panta Ji of the NRNA, has given his personal assurance of the proper handling and distribution in conjunction with extending his deep thanks to Mr Ho, the HKESA, Mr Y. Gurung, the Nepali Consulate of Hong Kong, and the people of Hong Kong.

Fundraising link:

English donation link:

https://www.fringebacker.com/en/projects/covid-19-spiral-out-of-control-in-nepal/

中文捐款連結：

https://www.fringebacker.com/zh-tw/projects/covid-19-spiral-out-of-control-in-nepal/

Sponsored by iRestore.
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Hello everyone! How are you all?
After almost half a year, I’m so delighted to finally get my hair done again. Oh to sit on a salon chair for hours again. I figured it would be an opportunity to do a hair reveal alongside with my 8 month tummy tuck update.

My tummy tuck was definitely one of the best things I did last year. The scarring will take time to fade and while I’m optimistic that it will lighten and smooth out more, I have happily accepted I will always have a scar that will run hip to hip. The best thing about my tummy tuck is definitely the muscle repair.

I forgot to mention that sometimes when I lay on my tummy (especially left side), I do feel a little tugging in the tummy region. Never painful or too uncomfortable but I do feel the stretch so then I will change sleeping position. I will hopefully make a final tummy tuck scar update several months later.

As for my new hair, I LOVE IT!!! I feel so light and fresh with the shorter hair. I feel like I could definitely go even shorter next time. It’s basically a blunt lob with ash balayage if this helps.

As much as I adore my partner, please understand even though he is very excited to trial the hair growth system, he is still a very private person. Nonetheless, I hope it was a delight to catch him for the first and probably last time on this channel heh.

New video coming soon!

Have an amazing day everyone.

All my love,
Lindy xo

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Music by Mr. Chase - Calling Home - https://thmatc.co/?l=11ECCADF

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TIMESTAMPS
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