大埔培叔

Leslie remembered

lkwongpui — Tue, 01 Apr 2008 22:33:55 +0800

2008/04/01

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臨別秋波(2)

lkwongpui — Mon, 10 Mar 2008 21:12:53 +0800

今日天氣晴朗.

身體管理.10K

走大埔至三門仔來回.

沿途風.景優美,返到屋企1140hrs.時間用佐1:15hrs

飯後到沙田Music office 幫Cheryl報考Double Bass 七級試

考試費都幾容.

又要趕去會葉SIR打網球

今次被佢打到冇還手之力

two set (6-1; 6-1)

成兩粒鐘又熱又.灑

友誼第一.

臨別秋波

lkwongpui — Sun, 09 Mar 2008 20:56:48 +0800

臨別秋波

17号將post out .去机場、臨別秋波.、明天下午三時正將與葉Sir、在網球場上一决高下.平時由於工作太忙、大家好少說話、,一句起、兩句止、明天可以玩餐飽Heehee……….

母親生日快樂

lkwongpui — Sat, 01 Mar 2008 23:59:19 +0800

Happy Birthday to Mum.大埔彩福酒樓兩席一家大細坐在一起開開心心有說有笑有時我想老人家真的須要愛護和關懷

小朋友又可以玩一番

未去酒家前贈生日蛋糕、唱手生日歌先

無心插柳柳成陰

lkwongpui — Thu, 28 Feb 2008 17:47:32 +0800

今天放假、跑完步到九龍塘fetch Maisie放學、時間上早、行旺角新世紀廣場、比我找了很久black shirt having stripes in front in shop of VIOLA at 1 st floor.唔只錦、它還有60% off. 即買走人,望隻錶、時間己2:40PM la, Maisie 放學放la……………

我發揮小宇宙、7 mins 跑到窩打老道.好彩校工遲開閘.一身汗>/<

半馬

lkwongpui — Wed, 27 Feb 2008 21:27:37 +0800

自製半馬、大埔至大美篤來回

一路跑、一路聽財爺講財政預算

佢講咗一個鐘50分

我就努力跑回家

番到屋企 2:11

身體管理

lkwongpui — Tue, 19 Feb 2008 20:46:04 +0800

今年沒有參加國際渣打馬拉松賽事

回家己四點鐘

女兒溫習

一時興起

自制半馬

大埔至大美篤來回

情人節快樂

lkwongpui — Thu, 14 Feb 2008 20:40:23 +0800

福鼠來臨、家肥屋潤、.身壯力健.

lkwongpui — Tue, 12 Feb 2008 22:27:32 +0800

Your body can burn fat on its own? Traning for life.

lkwongpui — Sun, 03 Feb 2008 22:10:12 +0800

It can:
1. Exercise in short, intense bursts (interval training) for effective fat burning after exercise.
2. Increase the amount of resistance/strength/weight training you do, to build more lean muscle. Muscle is ‘metabolically active’ and burns more calories than other body tissue even when you’re not moving.
3. Chill on the amount of food you are eating.
Technically:
1. Our bodies are built to survive, so when you exercise for long periods of time (often and consistently) your body thinks it needs to hold on to fat for energy. Doing short (12-15 minute), intense exercise sessions builds strength and burns calories, but not fat, so it “feels safe” using fat stores for energy after exercise.
2. Resistance training (using extra weight) helps build lean muscle mass (and strong bones), and muscle burns more calories than fat.
3. If you are obsessing over things like fat grams and not eating a nutritious diet, your body will reserve energy (store fat) to survive.
Realistically:
1. Varying your exercise is the most effective and efficient way to stay lean and healthy. You must do some longer exercise to build cardiovascular endurance, burn lots of calories, and yes, even burn fat during exercise - exercise for your body will not click in to “save” mode unless you exercise long periods of time, regularly and often.
2. You must do resistance training in order to build muscle and strong bones.
3. Nobody wants to exercise more - and we don’t want to train our bodies to   need more exercise to stay fit. So exercise efficiently – two short, very intense (relative to your level of fitness) training sessions weekly, like a 15-minute fast run/walk or fast cycling sprint intervals, and two moderately long, moderately intense sessions (30-45 minutes) of strong walking, cycling, or yoga, with one long day (60-90 minutes) of a moderately paced walk/hike. That’s a great five-day/week training schedule.
4. Instead of adding more days to your workout schedule, add a weighted vest to your training. This is the most efficient way that I know of to build muscle while burning calories.

5. Eat moderately - stop counting fat grams and calories and look at how much food is on your plate! And eat more nutritiously by eating foods that are natural and unprocessed.

Extracted from expert advice.

身體管理

lkwongpui — Fri, 01 Feb 2008 19:01:44 +0800

今天例假、做完report, 去九龍塘凑Maisie 放學。天氣得9至12度、大風。旺角花墟很多人.水仙通街都是。

約兩個星期冇長跑。决定走10K. 為明年渣打全馬做好準備。

往大尾篤方向、沿途大埔海濱公園、

走入大發街大埔工業村、轉入:

汀角路直到三門仔比華利山別墅折返.時間:1:08

忘記戴手套、凍到爆!

馬拉松

lkwongpui — Wed, 30 Jan 2008 17:30:07 +0800

世界最佳記錄

亞洲最佳記錄

香港最佳記錄

姓名	國家	時間	比賽地區	日期 (日/月/年 )
馬拉松 ( 男子 )
Paul Tergat	KEN	2:04:55	Berlin	28/9/2003
半馬拉松 ( 男子 )
Samuel Wanjiru kamau	KEN	58:33:00	Den Haag	17/3/2007
十公里 ( 男子 )
Haile Gebrselassie	ETH	27:02:00	Doha	11/12/2002

嘩!勁.Samuel 用左58分33秒完成半馬.而我就要用壹個鐘頭56分、真係蚊比同牛比。

正所為人比人、比死人。願各跑手全力以付、享受在賽程中的樂趣、最重要是跑畢全程、身體健康。

Australian Open 2008

lkwongpui — Wed, 30 Jan 2008 16:12:27 +0800

Serbia's Novak Djokovic celebrates after winning the Australian Open in Melbourne. He has launched a new era in men's tennis -- for so long dominated by Roger Federer -- with his breakthrough Grand Slam victory over France's Jo-Wilfried Tsonga. The victory has allowed him to close the gap on ATP World Rankings leaders Federer and Nadal. Congratulations !

		Final :	Jo-Wilfried Tsonga (Current ATP Rank: 18 )	W	4-6, 6-4, 6-3, 7-6 (7-2)

2008/01/3016:05:43

農曆鼠年氣氛濃

lkwongpui — Thu, 24 Jan 2008 21:28:43 +0800

今天放假、旺角名符其實稱得上旺角、街上人多到爆、個個忙於買年貨、有的買水仙、買糖果、巧克力、各人有各自目的。

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身體管理(4)

lkwongpui — Sun, 20 Jan 2008 21:17:26 +0800

今天望完主日崇拜,兩個美少女話要行Jusco、大女買到頸巾、細女買了一對手套,(Made in Japan)、吃完午飯都成兩點半。感覺頭痛、便來個午睡個半鐘。之後、到大埔街市、買了條游水魚,海蝦.和Nasi Goreng(印尼醬),用作印尼抄飯.用料有:粟米粒、蕃茄、青瓜、雞蛋. 海蝦 .好好味呀、回到家未到六點、决定走10K.

大埔火車站起步

往大尾篤方向、沿途大埔海濱公園、

走入大發街大埔工業村、轉入:

汀角路直到三門仔比華利山別墅折返.時間:1:10

到達屋企約七時十分。今日夠灑冲實。

10K
Find more Runs in Hong Kong, China

大埔培叔

Leslie remembered

臨別秋波(2)

臨別秋波

母親生日快樂

無心插柳柳成陰

半馬

身體管理

情人節快樂

福鼠來臨、家肥屋潤、.身壯力健.

Your body can burn fat on its own? Traning for life.

身體管理

馬 拉 松

Australian Open 2008

農曆鼠年氣氛濃

身體管理(4)

馬拉松