2010.5.1 - 2010.5.5 training diary

 2010.5.1 their preparation August 8, 2010 Heilongjiang Xingkai marathon race. 1. Initial plans to use cross-training approach (combination of running and cycling exercise), 2. Concept of their virgin work,

2010.5.2 early Ning - Ningxi fork Primary School - Ning, from 25KM, with a time 2:37:00, with speed KM6 minutes every morning, he wears the new MA9300 Kirkland professional running shoes, I feel good, track 5 km - 6 km, the track is very similar and Dalian, have improved their athletic performance. PM: Cycling: Ning - the fee Lan Kong - Ning, riding 17 km with a time of 2 hours and 13 minutes.

2010.5.3 early: with brother and friends ride to Hua Lan Kong - and from the riding public and 24 km; training today with a time 1:30:00 effect was achieved.

2010.5.4 running around the city combined with the site running, running the amount of 15KM; one road: 9 km; by the time 51 minutes; middle adjust for 2 minutes; site 6 km; with time: 28 minutes; full use of the time : 1:21 min. Today, with the runners in the field, starting a run method, I feel good, the great circle the first 3 laps; 2 minutes per lap. He is very satisfied. Received a call the morning of his brother, said: , Zi father's departure, the departure of his brother-in-law, this sister to leave the old lady; he seems to look grown up a lot, the wheel of history rolls on, it will not stop with our sorrow, but they will never never forget the kindness of these elders, he (she) who will inspire me nobility to move forward in the future or put their own life course - (if I have one year of life, then how do I), the width I want to leap forward. I can do it. 16:00 pm, to accompany child in the ANTA Sports Products China to Ting-Ting and her store bought sports equipment, and he got the only professional athletes in China have the professional presentation services, hoping to motivate themselves; he can become a professional athlete - to win glory for the motherland.

2010.5.5 running around the city as early as 18 km; with the time 1:54:20, 2 laps to go today, 2 km, and it began to rain, yesterday's rain and the rain this morning, but also deceased elderly truth, goodness and beauty touched God. Even God is crying, and I want to do for the elderly but also the peace of mind to go ,,,,,,。

2010.5.6 training diary

2010.5.6 running around the city as early as 10KM, 1 hour 3 minutes using today is running in the rain, running in the rain, think about their own future, many things in life, such good shape. Rain can wash away my lonely heart, but also for my whole body massage, play a role in health care. This time of day, there is no disturbing short time, I enjoy running to bring the joy and dreams!

2010.5.7 training diary

2010.5.7 Weather: Rain, as early as 5; 05--6; 25; ring run 12KM, with 1 hour 20 minutes and today is under the rain, but my running training is still conducted in these two days is very tired because of it, his late starting because of the weather, in the process of running around the city, only to see very few people walking in the umbrella , but for me, starting today and I dream of a new day, external factors rarely change my true inner thoughts, stimulate their upward momentum, and only those who experienced the marathon will feel different kind life, since fell in love with the marathon, I also changed a lot, 1. is my weight in the original is 124 - 126 kg; now is 115 - 118 kg, 2. he has little with friends on the hotel; basically do not drink, 3 . living, and 4. a day to be the first person to cleaning unit; time is 7 points - 7:20 into the unit, 5. every day to see friends and friends of the blog running, is the most heart every day things, 6. insisted on buying color ball lottery, I hope luck comes my head, so that my life more as, 7. Run each day at home and abroad about the marathon event, to adjust their training programs , 8. more reading, so their writing skills improved, 9. put right state of mind: 10. To achieve the highest state of life - my soul belong to any like-minded friends with me! 2010.5.8 running off, today is a day of total relaxation, sleep in till noon, no one bother me. Ning yesterday afternoon with the students in the South Stadium basketball, will play basketball, left knee, left leg, left side, are several bruises minor injury scare me enough to choke. Several middle school students at night drink in the evening in the hotel the students played a while, at home, and quickly balm. Today saw the Beijing 100 km Run scores and feel this year the track is difficult, Maxima did not go to the game. Although today is cloudy, but fortunately, I hope Li Jie happy to play them on foot. 2010.5.9 Weather: cold start Zao 4:33:00 - 9:02:00, running distance: 42.195KM, Location: Home - Hexi (429--449 Shiyan) - 429 west, when: 4 hours and 29 minutes. Changping District of Beijing yesterday to see hundred km race held their own to the not very exciting, but in their own program, next year (May 8, 2011) they plan to run hundred kilometers of the idea: originally intended to run in Beijing marathon this year, he has advanced to a Malaysian, has completed his goal this year, the purpose of this contest is to get the entry certificate, hundred kilometers in the race next year, it has its own tickets . So this morning, run a whole according to plan their own to see how their own bodies, some of the cold morning today, went to people and coming to see China Colombia row of three, has been riding from the public and to the Ning, and a greeting, his move to the 15 km road signs, he was eating candy, to add energy, went to 449 signs - Shi Yan, see Table 8 o'clock, but it is fast eating sugar, the beginning Ning direction to run, to 25 km, the third day to eat candy, his move to 33 kilometers, from the blue post their tuck shops, bought a bottle of black tea, add to their energy, ran for a while, to 35 km from Dalian to the rest of their kinetic energy piece, feeling good eating, and ran away from Ning also 5 kilometers east of the capital from Mudanjiang riding a friend asked me yi Ling's brother does not, I said, he took me off, like, breaking up, he felt also to run in accordance with the rhythm, to the 429 milestone, Ning, his watch was 9:02 minutes, and he is very happy that he spent after the 10 km 1 hour 2 minutes, running down, he felt not very tired, to the road in tuck shops, bought a bottle of tea that he drank while walking, walking for a while, to see the morning ride of Ning friend, asked him to go, he said he ride to the Mudanjiang, breaking up, to keep on walking home, to a large combined together, the weight of its own scale, a look at 110 pounds, that is not consumed myself this morning less physical strength and energy. Home to wash the hot water bath,UGG boots cheap, body feels very comfortable, feeling good one day. Want to continue their efforts by taking an early ability to run hundred kilometers. Early 4:40:00 - 6: 27:00, running 18 kilometers around the city, with a 1 hour 47 minutes, this feeling can be, met this morning in the bridge Chenlian Aunt and friends, at work, see my colleagues in units of articles, and to me, Liugejinian bar, photos and articles do not achieve perfect results, it should be in the picture, based on the outstanding deeds of Ning club, this is the true thinking of my heart the establishment of the significance of the club to the fore, So that more sports fans to join to this club, form a wave of sports, to promote the economic prosperity of Ning to make our due contributions. Weather: cold, as early as 4:50 - 6: 30, around the city to run 16KM, with 1 hour 40 minutes. From home feeling bad right leg to the knee, but he is still running slowly, 5 km runway, right knee feels good today, legs heavy,UGG boots clearance, but stuck with it, yesterday and today he has been concerned about one hundred km event situation, learned this morning from the Run network, two-thirds of the people, not run down, we can see the track very difficult this year, according to Friends of the running: Women run a good team, are also often trained athletes in the mountains. According to experience, their training in the future to increase the mountain's practice, to achieve the training effect, the time should also extend to the ability of the body to fully adapt to competition. Came back, very long time with the students gathered together on Sunday to see Xiaofeng's physical condition was not good, they would want to Xiaofeng body recover faster.

5.11 8pm, received a pay phone brother, said the Board of Education to participate in organized Ning Ning basketball, his brother is paying for with the parents of three students to participate in the basketball game. 12, the weather has been raining earlier, the temporary change in the basketball game Ning South Stadium, 9 am to south with Costa Rica to pay to see a lot of golfers Ning, a greeting to them, their subsequent athletics track the warm-up, see the Sports Commission in rainbow coach, Cao coach, Wang coach, saw the Chinese Colombia, see the Sports Commission Xie giant law director, today was very happy, we discuss the setting up of health club events at 5.16 Ning health club bike 10 several of the members, led by Costa Rica in China, will participate in a bicycle race held in Mudanjiang, hope that our club members to achieve good results, she also told Xiezhu Ren said his idea to put a banner of the club to the Sports Commission site the aisles, Xie Zhuren also agreed, banners hanging in the hope that more sports fans to join our Ning club. Approaching our game time, with three of his teachers came to the stadium, the morning of our first game is the second in the face of the second in the lineup, we played five players, not discouraged, in the audience 30 minutes of intense competition, our hard work, but significant differences between the strength, and ultimately we've slipped. The face of more powerful four-afternoon, we still carry forward the enterprising spirit of fierce competition abnormal, hard,cheap UGG boots, although the final loses, but gives us the three leading players in the highly appreciated, we hope in the next 21 men in the afternoon 4X100 meter relay ran a good race results. I think as parents of the students, to nearly their best efforts to assist school leaders to complete a good race, but also my honor, I hope the next few days to adjust their training program to climb the main, to improve their sprint performance in 21 at track and field competition, ran his own style. 5.13 days, ready for the establishment of their own club material, the material recently appointed to the leadership of the hands of the body, through all aspects of the audit, their hopes up for a fitness club with Cunningham. Riding his bike Ning afternoon - the public and from 30KM, with in 2 hours and 30 minutes. As early as 4:57 - 6:32 Weather: sunny today their plans to adjust the first day of training, from home - Ning Anxi Court TV Hill at the end - Mountain (4 minutes 30 seconds) - run by mountains - home . Running distance 10KM; with 1 hour 35 minutes. Although the play is not over the fatigue, but today she was still very happy, to the mountain like a lot of things, remember the time just to work, there are many ideas, but also when, in their own television behind his back on the promise of heaven I under oath: their training in the hard times, but his short period of time, from October 18, 2009 Beijing Half Marathon - April 18, 2010, Dalian full marathon, to achieve a qualitative leap; their dreams this year, next year also To achieve a lot. This morning is a busy time for yourself, contact with the yellow produced a club Columbia banner - Ning Huachang sports clubs, club members will be more than 10 bicycles in China under the leadership of Colombia: all levels of competition, Morning, company executives and office personnel to manage our marketing research department, after more than 1 hour of research, CEOs are very satisfied, but also a clear idea of our future work. Morning that he saw the modern leadership books, 1. From which the essence of reading, writing look good to share here with friends, books, the ladder of human progress, as Shakespeare said: ; wisdom, no books, just like a bird without wings. The text alone is never off the world a beacon, she has a special contribution to mankind. Change the fate of knowledge, wisdom, and create brilliant. Reading is an interactive mind and blend everything is connected while you're thinking, witnessed things, unknown meditation, and understand the essence of life process. As Bacon said: experience and wisdom into their own intellectual process. 2. Comrade Mao Zedong said that the responsibility of the leader, summed up, mainly ideas, with the cadres. Some cadres, especially leading cadres, lazy thinking, do not study hard and brick research theory and research without understanding of the actual situation, the lack of thinking and analysis, work hard to achieve results. 3. Competition: Race around the city show the ancient city of Ning cities and counties in Heilongjiang Province from hundreds of cycling enthusiasts, participated in the bike event.

by the Mudanjiang Municipal Sports Bureau, Mudanjiang Cycling Association, Giant (Tianjin) Co., Ltd., Heilongjiang Jie An Special sales company, Mudanjiang City, Giant stores, Shimano (Shanghai) Bicycle Components Co., Ltd., China Resources Snow Breweries (Mudanjiang branch) jointly sponsored this bike race, the event theme: bike riding culture of environmental protection and promote fitness activities. Imagine promoting urban low-carbon solutions. a total of eight car group C group, the elite group of men riding road bikes 60 km; other groups riding 45 km, mountain bike riding 8 km race around the city, the total prize money on the yuan.

Today, among the many players, from the ancient city of Ning is a road bike, with the starting gun, Ning the impact of unfavorable factors, and strive to ride out their best. After more than 1 hour of battle, the ancient city of Ning Wang Shiyu group won the first nine men Columbia River won the first B group of 10 men received 11 C group Hua Zhijun. Through this event, we find that many problems, I hope that the organizers do a good job in detail, including the possibility of early release articles events, entry number, timing chip, etc., in the May 16 morning, the host side of the mistakes I sports club chairman Hua Zhijun, after a more than 1 hour of searching, but could not find their entry number, and finally, there is no way temporary consultation with the Organizing Committee, to release the only time chip, a small part of this error, to the athletes before the game, caused tremendous psychological damage. Hope that organizers do not have such errors. 0:30, for the mountain bike race, Ning In the course of the game, Ning To promote the Ning fitness, contribute to

reported this event: The Wang Yiling Wang Yingbo Wang Yichang

professional photographer of this event: Wang Yiling Wang Yingbo

2010 年 5 月 16 日

log address : 2010.5.17 training program

Weather: sunny morning 4:33 - 5: 58 packed in 1 hour 25 minutes, TV stations around the city to run the Western Hills, running distance 10KM. Himself has been busy the past two days cycling events the club 5.16, so no training for two days 5.15,5.16 own, busy day yesterday, to see participating members, photographers, support staff and I are very tired. Yesterday some regret that the club members, the brother and Ningge multiple reasons for not able to participate in the competition, I hope the next race to see who, through the days of exposure, bicycle club members, with more understanding, I thought: Come on!

This morning, I went south to the team. As early as 4:24 - 6; 01 Total running distance 17KM, with 1 hour 47 minutes, points: 1. Road running 8KM; South Run 9KM, Federal Way Today, I wear a full set of equipment running, there was still good, but their own as 5.16 Club to participate in a bicycle race, followed by busy preparing their own, but also because the weather is hot, your cold, cold these days want a good, well organized to participate in primary and secondary Education Commission 5.21 pm Games, on behalf of the three games in the 4X100 meter relay. Want to run out of good results, to three in the school proud. Weather: Rain early as 5:15 - 6:25 Ring Run 10KM, with 1 hour 10 minutes, climbing plans to abolish the original plan, because yesterday is relatively fatigue, it is also a relaxed run today, so the rain bath feel good, am looking for the girl needs her writing materials, print it out, there are more than 20 days, she was in the exam, and here to wish her success in the examination. Life: Weather: cloudy early :4:35 - 6:15 to television hiking, running distance 10KM, with 1 hour 40 minutes on his way back to his drink at the foot of mountain spring water, the river bank in the second television reporter saw peace Ning , chat will to keep on running, to four in the river bridge, do relaxation exercises, sensory-motor state of today's good, home, kept a diary of their training, bathing, eating, 7:05 minutes from home starting happy and relaxed to start a day's work unit. Weather: sunny morning 4:59 - 5:57 Central, the Run 10KM, 58 minutes with time. Today, I wore running shoes and more prestige, and ran very relaxed. Today is the primary arts festival, as early as 6 am starting from the one, through river road has been closed, the weather is nice today to see two, three, four middle school teams are good, very energetic, the motherland the future belongs to them this generation of young people. This afternoon, she also participated on behalf of three 4X100 meters relay race in the hope that our team has achieved good results. Weather: sunny morning 4:39 - 5: 37, by the time 58 minutes, run 9 km + venues around the city to run 1 km = 10 km. Because the delayed event yesterday, this morning, 6:50 in the teacher Liuguo Wang received three calls, I am to the South Stadium, the men's 4X100 meters relay race in the morning with Zi, Xia pay to play, go south in the way, see Wang Xiaochun brother, went to their morning ride to the east of the capital the direction of their own to tell, Wang and safety. Conducted the first stadium to the south is the man tug of war, through two contests, respectively, over the fourth, two in the final three parents in a tug of war team won the first men; Secondly, the women's 4X100 meter relay race, through hard work, III women's team won the first; Finally, we men 4X100 meters relay, I was the first bar, shot, I put the distant opponents behind them, eventually we men relay won first place without any suspense. Today is also the three teachers, parents and memorable day, they are perfect to show a personal style; solidarity; work together to create the three China and the United States movement. Weather: sunny morning :4:40 - 6: 40, climbing from 15 km; by the time 2 hours. The morning from home to the mountain along the Xishan Yang Ma television channel direction to run, remember 20 years ago, a mountain with the younger sister ran cross-country, time to race, and constantly enhance the intensity of training, climbing is often sister training methods, and today once again came to this mountain their own track, the mood is filled with emotion, his dream 20 years ago, this is the place to take off, for the common dream, we often come to the Western Hills sister station on the mountain track, training hard Through our joint efforts, we have to Ning, Mudanjiang Bureau in sports, to contribute our strength this year, with his brother, who were given their own Ning, the first long-distance race around the city of Mudanjiang in spring, many years of sports experience also continue to inspire us to keep family members to a higher goal, his side went to Tuen Yang Ma ditch and saw three cows in the walk, there are two dogs seemed to guard the security guard of the small village, a day labor folks also quiet in the good sleep, not to disturb them their own, their coming back, Hill track their own feelings well, even after the additional time to strengthen their mountain training, simulation hundred kilometers Changping District of Beijing held the ability to race in the morning mountain air is very good, no mountains, very quiet, very nice people. Foot of the soft grass, has a protective effect on the feet, hoping to come here next month, running their own many times. Good results this morning's training, stretching to relax in the riverside home. They plan to participate in three cycling because of the basketball, track and field competition was adjusted, his rest day today, to plan a bike ride planned City to Tokyo, 10:00 am - 15: 50, his bike from the Cunningham - Tokyo City train crossing (429--461; 700 meters) round trip; riding 70 km, riding along side his side and enjoy the scenery, along Road exudes attractive lilac fragrance, feel the beauty of summer, very few pedestrians and vehicles along the way, his ride today, but also to better know this track, super-horse race for the future prepared himself twice today in Dafeng tuck shops, to supplement their own supply of nutrients, Today he is the relaxation training to extension of time, in order to better adapt their game to the tournament, today is your day happy and fulfilled. 2010.5.24 training diary

to adjust their plans to relax the day. Wang and space this morning to see the photos and logs, it is good. I see in the Run Run Run Friends of the mountains is not only good, writing articles is the leader in Run, and today, to see us, This is from the bottom of their thoughts, please enjoy the full text of this article I tentatively

Ranger happy

- Wang Xiaochun

packed up say goodbye to the city bike ride together Brothers

mountain sightseeing tour playing in the water of the mold character Fun fitness

time goes Gongchoujiaocuo laugh loudly stirring

bike, no domain

symbiotic blending of this article highlight the love life, to comprehend the nature the true meaning of life and hope in the future life of the road, more articles published, Ranger lead to more happiness to dream of a vast space development. Weather: overcast with rain in the wind got up early 4:32 - 6:08 Ring Run 17KM, with 1 hour 36 minutes, as of May 25, his marathon training volume 3012.39KM, celebrated his first time three thousand Happy Training km mark. All are bound to have to pay return; get more out of life the more; believe in yourself: In the real society; a very important point is the May 26 to run off their day as early as 27, 4:32 - 6: 32, around the city to run 20KM, with the time 2 hours. Wear new running shoes this morning, running their own, feeling a bit crowded feet of new shoes today, with speed 6 minutes / km. You can also run feeling today, after a winter of training, their rate per kilometer with the first in August 2009 did not run well, with speed down a lot, but also adjust their own; for improving athletic performance. Their phone down for, and contact with friends less, please forgive me. Yi Chang will always miss all my good friends, enjoy a happy childhood, so happy with him (her) grow up healthy. Weather: sunny morning 4:38 - 6:15 Ring Run 17KM, with 1 hour 37 minutes. These days he felt, or fatigue, morning, there is always the idea of do not want it, the phone yesterday, its time to 4:10 in the morning hear the phone ring tones, narrow at 2 minutes, it made its own preparations should be done; drink water, clothing, shoes, and then down the stairs, his watch was 4:38 minutes, or the old line ran 2 laps around the city, and today they have increased awareness of the varied pace, the feeling is good,UGG shoes, morning exercises also many friends running their own With the goal beyond today, the entire route themselves around the city looking at the table, so that idea in mind, 15KM around the city when his watch with 1 hour 22 minutes; after 2 km with a time of 15 minutes; and then himself into the river do relaxation training in the morning out of the sweat and feel comfortable, and start a new day's work, tomorrow is the weekend, they have time to arrange their own off-road run. As time go past really fast, and a month to have passed, this year will be a busy one for yourself, I hope to have something to get it. Friday in line to collect their Changping District of Beijing hundred kilometers on the conditions and application methods of training on trail running and sports equipment to buy, to see the tournament entry conditions are harsh, fight for their participation in the coming year, 50 km events, access to race results certificate; increase of quality hardware conditions; to get the entry qualifications of hundred kilometers; to this dream; I must work hard! . Saturday, Sunday was a rare break their own; own bell set phone in advance to implement their own 2010.5.29 training diary on Saturday, the morning their point of departure from home 4:25 - 9:00 over 4 hours 35 minutes with time, ran away with running distance 27KM, today is his first explore the way to the Ningxi the direction, the earth's sake Road rained yesterday, very slippery, with the not run, walk like ducks are related, and today feel the hard climbing track, the direction of their own mistakes once the initial Pathfinder, and then make their own adjustments , to a fork in the road every time, make their own under the mark, in their own time through the ditch cross-country, road sand and other hard, but he is still ahead, do yourself the morning to prepare, with the hair band, with the a bottle of water, Water basketball shoes to wear, these are correct, give yourself a lot of trouble to reduce their own strange way finally passed, arrived at the Ningxi road, originally wanted to return from the road, but in order to further the experience of mountain sense of cross-country running, move the tower along the direction of their own, the same way walking back, because of their mistakes, or the wrong direction on the Hill to bring their own water played an important role, Congjiang rich walk through to reach the Western Hills foot, but it is irrigation water, the direction along the riverside walk to the house, 9 o'clock to four in their river to do to relax, Today, I ran 2 hours; after 2 hours and 35 minutes away; am also running the training long-time cross-country run, in the mountains themselves come to understand with the road not the same as that with speed issues; on the roads themselves can be estimated to their running volume and time; But today, his mountain climbing with the no feeling, do not know Pace yourself how much the mountain, their count is generally calculated per hour, according to 6KM, I hope to gradually adapt to cross-country race in the future sense, find their own paces, is the first step, they have taken the first step in cross-country running Today is my cross-country running a meaningful day! 2010.5.30 training diary on Sunday, the weather: sunny, as early as 4:37 - 6: 42, yesterday, today, along the mountain road - Ningxi back road run, the cumulative running distance 20KM; hours are as follows; home - 4 foot point 57 minutes; on TV to the mountain 5:20 minutes; mountain run with a time 48 minutes; 6:08 minutes to Ningxi road, 6 km uphill run to sign their own time 6:13 minutes, 5 km road run their own took 27 minutes; 6:40 to reach 1 km; (5 km running breakdown is as follows: 1.4 minutes and 40 seconds; 2.5 minutes and 30 seconds; 3.6 minutes; 4.5 minutes and 35 seconds; 5.5 minutes and 15 seconds) to relax after the play went down the mountain water at the 6:42 minute is over this morning's training. Walk to the river to do relaxation exercises. Weather: sunny morning 4:06 - 5: 37, running around the city early 17KM, with 1 hour 31 minutes. Last time by 6 minutes, keep it up! This month Summary: This month running total of the amount of 366.195KM, attendance days should be 31 days; run off 9 days; the actual attendance was 22 days. The total amount of accumulated run 3113.39KM. Training method to increase this month, assisted bicycle, cycling 4 times, riding 141 km. May this year, completed a good run their own capacity to increase the rate per kilometer of distribution is the key; to improve performance give special training to increase their own implementation in June, around the marathon, to adjust their training programs to avoid the injury-plagued, and gradually improve their performance in Happy Valley.