CYK 随笔

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A closer look at Internet structure

  • Network edge:
    • hosts: clients and servers
    • servers often in data centers
  • Access networks, physical media:
    • wired, wireless communication links
  • Network core:
    • interconnected routers
    • network of networks

Access networks and physical media

Q: How to connect end systems to edge router
* residential access nets
* institutional access networks (school, company)
* mobile access networks (WiFi, 4G/5G)

Access networks: cable-based access

  • frequency division multiplexing (FDM):
    • different channels transmitted in different frequency bands

Posted on Edited on

What is the Internet?

  • Billions of connected devices:
    • hosts = end systems
    • running network apps at Internet’s “edge”
  • Packet switches: forward packets (chunks of data)
    • routers, switches
  • Communication links
    • fiber, copper, radio, satellite
    • transmission rate: bandwidth
  • Networks
    • collection of devices, routers, links: managed by an organization
  • Internet: “network of networks”
    • Interconnected ISPs (Internet Service Providers)
  • protools are everywhere
    • control sending, receiving of messages
    • e.g., HTTP (Web), streaming video, SKype, TCP, IP, WiFi, 4G, Ethernet
  • Internet standards
    • RFC: Request for Comments
    • IETF: Internet Engineering Task Force
  • Infrastructure that provides services to applications:
    • Web, streaming video, multimedia teleconferencing, email, games, e-commerce, social media, interconnected appliances, …
  • provides programming interface to distributed applications:
    • “hooks” allowing sending/receiving apps to “connect” to, use Internet transport service
    • provides service options, analogous to postal service

What is a protocol?

  • Network protocols:
    • computers (devices) rather than humans
    • all communication activity in Internet governed by protocols
    • Protocols define the format, order of messages sent and received among network entities, and actions taken on message transmission, receipt

Posted on Edited on

训练

  1. Week One (19M)
    Mon 3M (miles) (or 30 mins, if you prefer to train by time) easy
    Tue Rest
    Wed 4M (40 mins) easy
    Thu 2M (18 mins) marathon pace
    Fri Rest
    Sat 3M (30 mins) easy
    Sun 7M (70 mins) easy
  2. Week Two (25M)
    Mon Rest
    Tue 5M consisting of the following: 1M jog, then 2 x 1.5M (or 13 mins) tempo pace, with 400m (3-min) jog recoveries between sets, then 1M jog
    Wed 5M (50 mins) easy
    Thu 1M jog, then 2M (18 mins) marathon pace, then 1M jog
    Fri Rest
    Sat 3M (30 mins) easy
    Sun 8M (80 mins) easy
  3. Week Three (29M)
    Mon Rest
    Tue 6M consisting of the following: 1M jog, then 3 x 1M (or 8:30 mins) tempo pace, with 400m (3-min) jog recoveries between sets, then 1M jog
    Wed 6M (60 mins) easy
    Thu 1M jog, then 3M (27 mins) marathon pace, then 1M jog
    Fri Rest
    Sat 3M (30 mins) easy
    Sun 9M (90 mins) easy
  4. Week Four (27M)
    Mon Rest
    Tue 5M consisting of the following: 1M jog, then 4 x 800m (or 4 mins) tempo pace, with 200m (2-min) jog recoveries, then 1M jog
    Wed 7M (70 mins) easy
    Thu 1M jog, then 2M (16 mins) brisk, then 1M jog
    Fri Rest
    Sat 3M (30 mins) easy
    Sun 1M jog, then race 10K or 5M, then 1M jog. Aim for a sub-50:00 10K or sub-40:00 5-miler
  5. Week Five (30M)
    Mon Rest
    Tue 1M jog, then 4M (or 40 mins) fartlek, then 1M jog
    Wed 5M (50 mins) easy
    Thu 5M (50 mins) easy
    Fri Rest
    Sat 3M (30 mins) easy
    Sun 11M (1hr 50) easy
  6. Week Six (33M)
    Mon Rest
    Tue 6M consisting of the following: 1M jog, then 8 x 2 mins uphill, jog back down. Then 1M jog at end of session
    Wed 6M (60 mins) easy
    Thu 1M jog, then 3M (25 mins) tempo, then 1M jog
    Fri Rest
    Sat 3M (30 mins) easy
    Sun 13M (2hrs 10) easy
  7. Week Seven (37M)
    Mon Rest
    Tue 6M consisting of 1M jog and strides, then 10 x 400 at 5K pace, with 200m (1-min 30) jog recoveries between reps, then 1M jog
    Wed 7M (70 mins) easy
    Thu 6M (60 mins) easy
    Fri Rest
    Sat 3M (30 mins) easy
    Sun 15M (2hrs 30) easy
  8. Week Eight (31M)
    Mon Rest
    Tue 5M consisting of the following: 1M jog and strides, then 12 x 200m at mile pace, with 200m (1-min) jog recoveries between reps, then 1M jog
    Wed 7M (70 mins) easy
    Thu 1M jog, then 2M (16 mins) tempo pace, then 1M jog
    Fri Rest
    Sat 3M (30 mins) easy
    Sun Race (ideally half-marathon) (15M inc warm up/ cool down)
  9. Week Nine (41M)
    Mon Rest
    Tue 6M consisting of the following: 1M jog and strides, 10 x 90 seconds uphill, jog back down, then 1M jog at end of session
    Wed 7M (70 mins) easy
    Thu 8M (80 mins) easy
    Fri Rest
    Sat 3M (30 mins) easy
    Sun 17M (2hrs 55) easy
  10. Week Ten (38M)
    Mon Rest
    Tue 7M consisting of the following: 1M jog, 3 x 1.5M (or 13mins) tempo, with 400m (or 3-min) jog recoveries between reps, the 1M jog
    Wed 8M (82 mins) easy
    Thu 1 mile jog, then 3M (26 mins) tempo, then 1M jog
    Fri Rest
    Sat 3M (30 mins) easy
    Sun Half-marathon. Aim for sub-1:50 (15M inc warm up and cool down)
  11. Week Eleven (43M)
    Mon Rest
    Tue 1M jog, then 5M (or 50 mins) fartlek, then 1M jog
    Wed 6M (60 mins) easy
    Thu 8M (80 mins) easy
    Fri Rest
    Sat 3M (30 mins) easy
    Sun 19M (3hrs 15) easy
  12. Week Twelve (43M)
    Mon Rest
    Tue 7M consisting of: 1M jog and strides, 4 x 1M (or 9 mins) marathon pace with 200m (or 90 secs) jog recoveries, then 1M jog
    Wed 7M (70 mins) easy
    Thu 1M jog, then 3M (26 mins) tempo, then 1M jog
    Fri Rest
    Sat 3M (30 mins) easy
    Sun 21M (3hrs 35) easy
  13. Week Thirteen (42M)
    Mon Rest
    Tue 6M consisting of the following: 1M jog and strides, then 10 x 90 seconds uphill, jog back down, then 1M jog at end of session
    Wed 7M (70 mins) easy
    Thu 1M jog, 4M (34 mins) tempo, then 1M jog
    Fri Rest
    Sat 3M (30 mins) easy or parkrun
    Sun 20M (3hrs 25) slow
  14. Week Fourteen (39M)
    Mon Rest
    Tue 1M jog, then 6 x 800m (or 4 mins) at 10K pace, with 100m (or 1-min) jog recoveries between sets, then 1M jog
    Wed 6M (60 mins) easy
    Thu 7M (70 mins) easy
    Fri Rest
    Sat 3M (30 mins) easy
    Sun 18M (3hrs 05) easy
  15. Week Fifteen (30M)
    Mon Rest
    Tue 5M of the following: 1M jog, then 8 x 400m (or 90 secs) at 5K pace, with 200m (or 2-min) jog recoveries between sets, then 1M jog
    Wed 5M (50 mins) easy
    Thu 1M jog, then 3M (25 mins) tempo, then 1M jog
    Fri Rest
    Sat 3M (30 mins) easy
    Sun 12M (2hrs) easy
  16. Week Sixteen (35M inc race)
    Mon Rest
    Tue 4M consisting of the following: 1M jog, then 10 x 200m (or 45 secs fast) at 5K pace, with 100m (or 30 secs) jog recoveries between sets, the 1M jog
    Wed 3M (30 mins) easy
    Thu Rest
    Fri Rest
    Sat 2M (or 20 mins) easy
    Sun Race day

参考RW的16周马拉松破4

恢复

  1. 泡沫轴缓解膝盖疼痛
    13年私教经验：一招缓解膝盖疼痛｜膝盖疼，除了静养还能做什么｜泡沫轴使用指南_哔哩哔哩_bilibili

饮食

  1. 待添加

装备

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