单阈值和双阈值区别

what is up guys annie foresty run here and welcome back to another video and today we are answering the question has double threshold work works for me during training and can it work for you and just before i crack on with my drills and strikes and roll in to this first workout of the day after this i'm gonna explain to you guys how double fresh your training should be done and then how i've adapted it to suit my training so that you can understand the answers i give you later on in the video five forty seven and five forty eight for those first two that was good that was good 551 and then 555 although that fourth one had a a big old gps wobble going down the hill at 5， 38 and then boom 6， 17 just shipping away from there， i actually ran sided in the same place and ran further than on the second wrap some doing an out and back so not to worry we'll go again and get this last one done 550 for that last on my word humidity vile stuff so that's the first workout done much better than last week every chart rate one six， one max， one seven one it last week is one six six and max one seven maybe had some severe heat last one so it's nice to bank a solid session some decent times this isn't too far before i normally am and have a have a reasonable heart rate as well， but heart rate is not what we want to use for lactate threshold training and we're gonna talk all about very shortly at the end of the video i want to explain now in between this session and the next one how i've been using it but how realistically the scandinavians and in particular the inga brixtons use double threshold training they do two days a week of double threshold work usually a tuesday and a thursday or this is what's been reported the morning session is usually very subthreshold if you're working on lactates testing it should be around two minimals now， i don't have a lactate monitor and it's gonna be part of the discussion at the end if you're lucky enough to have one that's why you want to be aiming for a comfortably hard effort but nothing insane and then the evening session they go a little bit faster shorter reps and we're talking more around three and a half to four millimal of lactate is their aim there so we try and replicate that as i say the royal we someone like me maybe you and other people out there don't have latte threshold testing， we do the morning sessions calmer than the evening sessions and that is exactly what is gonna happen today， so that's what they know we do and then on a weekend they have a more specific session speed hills shorter reps fast stuff the bulk of their training his easy mouse made up of the two double threshold days and then a short of faster session on the weekend for someone like me who's taking this into my training？ i don't have the option sadly to do two double threshold days so i've been doing one and then i've been doing the speed session that they were normally doing a weekend i've been doing that on a monday so i haven't had the full effect the the main type of double threshold training we've been doing two days i've just been doing the one and we're gonna talk about how that's fed later there we go just a small matter of an evening session now to complete before we talk about the benefits how i've found this training book and then of course will it benefit you we will answer that question very shortly so tonight i'm down it can upon as i always am you see behind me very， very， very gentle incline that way a very gentle decline back down this way i'm actually cutting tonight a little bit shorter for the intention of the fact that we have front and ten cave go race in just five days time i wasn't planned to do a double threshold this week i was gonna be tapering a little bit， but as i had a couple of weeks ago i had a full week off pretty much from running and gently back into it i kind of tape it a little bit then so what i've done is i've continued my normal training this week because i still feel quite fresh but tonight instead of my normal 24 to 30 minutes worth of intensity i'm only gonna be doing 18 i'm gonna be doing 12 by 90 seconds intervals with 45 seconds recovery that's the plan tonight that is what is on the agenda now just to explain for the evening sessions these are meant to be a little bit more intense than the morning and what i've been doing with these throughout my block is alternate between one minute ninety seconds， two minutes and three minute repeats and i've kind of been cycling through those just picking which one i want to do and do it because a lot of people that do this training at the anger bristons and all the other people that are out there doing it they don't reinvent the wheel with this type of training they're not doing any fancy particular sessions they are doing very just similar timed intervals and they're doing them on a regular basis uh， so that's exactly what i've been doing just sort of copying that methodology and just getting nine weeks worth of work really solid work under my belt that's the purpose that's the reasoning that's the rationale， i'm gonna roll straight into this because i've not eaten since one 30 today， i'm blooming hungry i want to get this one done and get back to the car so there we go work out complete 12 by 90 seconds done and i gotta say i was looking for a bit of redemption yes from last week and i certainly got it today， i will have put the average pace for the reps on screen but that was really fast possibly right up there with the fastest session i've done on this double threshold wednesday， so that is amazing let's talk about how these things have benefited me and how they might benefit you so i think the biggest misconception when you start this type of training is it's gonna get you fit really really quickly seem some great examples out there of people switching to this training and getting really good results now as i mentioned earlier， i'm not doing what i would class at full double threshold training i'm just taking it for one day so what i've done is replaced my tuesday single workout on thursday， single workout and instead i'm doing a double workout on wednesday and move my single workout on tuesday to monday， so i'm still doing two days worth of workouts it's just there's two workouts on one day and i think it's really difficult because obviously i'd pred in the 10k during this training block after four double threshold session weeks and i felt strong and i think that's the first thing i'm gonna say to you guys is how it's benefited me i feel strong i worked my reps down with a minute rest down to 45 seconds rest because that's what a lot of these incredible athletes sort of peak at doing these reps with 45 seconds rest so i decided for the first half of the block to do a minute rest and then i've switched in the second half to basically intend on keeping my heart rate higher for longer because there's less rest and seeing how i fed and i've actually adapted to it really well and i'm very happy with it and these days are adding up to 20 mile days， some days， 18 and 20 today is gonna be more like 16 because the distance has been a bit less， but i've been basically banking 20 mile wednesdays for the last 9 weeks bar two weeks where i've missed one so i think the main takeaway for me in all of this is i feel a heck of a lot stronger i do indeed feel fitter i wouldn't say i feel as fit as i would hope to have felt but then i'm not doing the full training block so for me that's kind of an understandable and now rolling into marathon training for london i'll explain a bit more about my london training in the future and to how i may or may not be carrying this type of training on but i'm basically more excited to see how i fare in the autumn and the winter so how would i advise this training for you and do i feel it would fit other people well， i mean i'm a very average joe kind of runner and it worked for me however， i would say approach with caution what i've seen recently is the athlete special is died into this type of training he did something really sensible， which is he did his like five by a mile in the morning or four by a mile or whatever it was at a very conservative pace for him and in the evening session he just did ten by one minute so he just basically tiptoed into it which i think is a really sensible thing to do is exactly what i didn't do and i would advise everyone to if you work in to try this sort of stuff to look at his sort of approach obviously， i'm not a coach and i'm not advocating that you go out and just jump into this sort of stuff because i feel like this is much more higher injury risk type of training if you're not used to doubling i wasn't used to doubling and i jumped straight into it so i took a risk and i was prepared to for the sake of trying out new training and obviously everyone's opinions are different and everyone is gonna some people are gonna go yeah you know i'll take the risk and other people are gonna go um that looks a little bit too risky for me especially people like me that just usually run single days i think might take away from all of this is you can adapt this type of training into your type of running your weekly running you don't have to look at it and go i'm gonna do two days a week of double threshold work i haven't i've just done nine weeks where i've done one and i think in the future i'd love to definitely try two doubles that's something i love to do， but i think for me i really need to get comfortable at doing one double first and really get two or three blocks under my belt where i feel comfortable doing this sort of work before i even attempted to do something like that so my advice would be feel free to look into it feel free to investigate it i definitely think it's worth me i feel strong and that is the massive takeaway my legs feel good and on workouts where i haven't hit paces my legs still move me and that's something that i have lacked for for a very very long time and they right now feels stronger than ever so they're definitely gonna give you strong legs that's for sure， but as i said do have that do approach caution do do your research and do do dive into it with a little bit of care maybe do like half workouts to start with and see how you get on i'd love to know if you guys do this sort of training has it worked for you how have you found it over your running career or are you just diving into it like me and just amount to explore the vast world of double threshold training i appreciate you guys following on with this training series and i appreciate you sticking to the end of this one to find out how i've got on tonight really capped it off for me just running really strong feeling fast feeling smooth and that's what this kind type of training has done for me and i'm very very grateful if you enjoyed today's video guys please do give it like share with your friends subscribe to the channel for weekly running content and as always i'll see you in the next one until then。

jacobin， the briston has countless age group world records as well as a senior world record in the indoor 1500 meters here's the 2021， 1500 meter olympic champion as well as the 2022， 5000 meter world champion abdullahai， dahirabi run 2811 for ten thousand meters after just turning 19 years old axel van christianson ran eight 29 for the free thousand meter steeple and has the world age group best for fifteen year olds running a 1406 five thousand meters and has a world age group best for 14 year olds running a 30， 50， 10 thousand meters neos lauras has the world best for three thousand meters for seventeen year olds running seven forty eight and per august howe hogan ran thirty three seventeen as a 12 year old for ten thousand meters then you have joel iblaleo's who has the european on the 20， 3000 meter record of 748 and christian blue and fell the 2021 olympic triathlon champion who outran alexie， who was ran a 27， 51 10k without super spikes we can look at the two sports which produce the highest via two max， which is skiing and cycling according to google the best free skiers in history are all norwegian and the 2222 tour de france winners for the men and women's worth on denmark and the netherlands so what do all these athletes have in common firstly they are even from norway， benevolence or denmark and they all have quite a low population yet seem to have mastered sports that rely on your cardiovascular fitness i've been able to speak to many of the athletes mentioned and something they all have in common is fresh old training or as we like to call it the back and method this training method is also popular in kenya and morocco， but has less of a scientific focus if you don't know what fresh training is fresh old is accumulating lactate at a much faster rate and is generally considered as when you're exercising at an intensity that causes four millimals of lactate concentration in the blood， but back and suggested the fitter athlete， you are the lower this millimal figure may be and the sweet spot is generally between two and three millimals millimals is just a way to measure it like take in the blood and a lot of people watching this video， won't want to spend hundreds of pounds on buying a quick， which can measure lactate in the blood so here's something from previous video， which you can watch to figure out how you can track your lactate intensity without having to measure it after every training rep having a lactic fresh test so these are generally cheaper than buying the equipment， but it also doesn't give you live resorts so what you do is you go into a lab and you get the results from the test and it measures differently concentration of lactic in the body whilst you're running at different speeds and also you measure your heart rate during this time and that's the key takeaway as you get fitter your official paces should change， but generally speaking your heart rate those paces should remain similar and that way you can see what your heart rate was when you did the test and keep the heart rate range similar as you progress and get fitter this isn't as accurate， but i found that this is the second best way to do it after having the lactic meter and thirdly i was just using the timman training calculator this is where you put your race time in and it calculates all your training paces even though this calculator uses the four millimoles of lactic method so i would suggest it if you do use the tim on training calculator i would slow the pace down slightly， purely because that is based off the traditional fresh old model which is four millimals of lactate and not two to three millimals of lactate so why fresh all training this is the sweet spot of pace， which optimizes is the stress it causes on the body， which isn't too much compared to the improvement of the anaerobic fresh old which is the key limiting factor for many endurance events specifically middle distance and distance running how do most athletes train to improve their fresh old in gabritson and many of us do double fresh old days which is great if you're reading 90 miles a week or a training for 30 hours a week on the triathlon， but most people watching this video do neither of those things so in this video as well， we will talk about how you can adapt it to your training week and a key know is when you follow the fresh old training method the volume of training in a week is generally higher than what you would normally be doing if you weren't fresh or training so it's worth to consider that your body will have to adapt to high mileage， which may take some time so you can't just rush into it by increasing mileage drastically within one week so firstly jacobinger britson's fresh off model is on monday， he would do two easy rooms and some technique drills on tuesday？ he would do two fresh old sessions with longer reps but slightly lower lactic levels in the morning and in the evening he would do shorter reps， but with slightly higher lactate levels on wednesday he would do two easy rooms and some strength training on the thursday？ he would do the same as tuesday with two fresh old sessions on on a friday he would do one easy run on the saturday？ he would do a hill session in an easy run and an easy run and on sunday he would do long run and strength note that this is join his base period and even though he does keep his training quite consistent even when he's racing some fresh old or hills may be transitioned out for some race specific sessions， so how can most people adapt this realistically to their training firstly， most people would not be doing double days you can take that to singular fresh old days as well as singular easy run days so most people also like a rest day so i would recommend that on the friday or if you need another rest day， i would recommend friday and then monday as your rest days also for people who like cross training？ you can do fresh training in different training environments？ so that can be on a bike that could be on a cross trainer that could be running that， could be in a pool that could be rowing there's many ways to hit your fresh old level it's just about optimizing that intensity to make sure you actually are going fresh old and not going too hard so if there's any questions you might have please comment and down below and we'll leave you with what to watch out for and for me that is don't push too hard that's the main thing when people try to do fresh or training generally they go too hard so really pay attention and actually make sure the effort is controlled and is comfortably hard you should never be struggling doing fresh or training i will leave you with this clip from steven scholine's recent youtube video on a soap 210 martham runner's opinion on fresh training and how you should be doing that right i kind of wanted the lack tier to to go to three point five four on the quicker one， but the danger because i've just came back from that little bit of illness and because i haven't been training as much once it creeps up beyond three point five four you might find it wouldn't have came back to one point nine two which is really what we were looking for i'm gonna be confusing people with lactits， but think the lower the number the better what the body does is as it we talk about threshold we talked about it a little bit on one of the previous episodes， but basically think of threshold like honestly this gonna sound ridiculous but think a threshold like you're spending limit on the bank right and once you start to go above a certain amount once you start to spend a little bit more than you can afford you start to run into trouble it's the exact same with lack tit and threshold once you start to go above three and a half four millimals you start to run into trouble you start to run into heavy legs you start to run into the body starting to shut down and so if you're looking at a number below two you can probably run at that for about two hours if you're starting to move to three three point five four then you're probably looking at about one r as you go above four the speed barely needs the increase and that loctat will just start to go higher and higher and so i might have went today to 12.5 miles per hour 13 and all of a sudden i met five six seven and then how long you can sustain that number isn't very long so instead of being two rs at two millimals， one r at three to four millimals all of us sudden at six seven eight you're looking it could be ten minutes， eight minutes， five minutes etc etc it really started to bite and so why train in a threshold and why improve in that threshold is so important is because if you can run comfortably at a quicker speed than other people and your one rps is is perhaps quicker than their 10k 5k of course it's a good area to work on。

预值是什么东西？所有引用都正确标注了查仲系统，依然判定为抄袭。这是因为涉及到了预值问题。所有的查仲系统，不管是韦普、万方之网等等， 在查中的时候都会规定一个预职。预职是指在某段话当中，自写的文章和引用的文章跟别的文章有一部分是一模一样的。绝对重复的内容所占的比率的最大值一般是百分之五。 只要超过这个预值，不管有没有做引用标记，都会判定抄袭。所以就算是引用的文章，也不能直接拿过来用，要进行必要的改写。如果有其他论文问题，欢迎私信进行提问。

玄策厨房铭文有了很大的调整，全网首创二十点四公主玄策三个国服用这一套测试了一周，都非常认可。先 说明文吧，通用的只有两套，一套是十六点六公诉的，一套是十八公诉的，对吧？这两套在全册刚开始的时候卡上了十六点六的公诉，于是但 但是在中后期都有着很大的漏洞，我这么说你们肯定不信，你们先点赞收藏，我给你们简单分析一下，你们一下就明白了。今天给你们说 做一下全测的攻速预值，以及什么是攻速预值。攻速预值的意思呢？就是攻速一共只有这么几个档位，比如说你攻速八点二，那就是八点二攻速这个档位，但是接下来如果你攻速到了十十三十六，那还是八点二这个档位，只有你到达了十六点六的时候才攻速进到下一个攻速档位，就是攻速会才会变快。这就是 前面一些铭文卡十六点六公数的一些原因。那前面的一些铭文有什么问题呢？玄策公诉成长是百分之 一级未加百分之一的攻速，人侧正常出装攻速鞋加百分之二十五，如果再加上一开始百分之十八的攻速，那就是百分之四十三，而做到攻速 大概是四级的样子，也就是说攻速这时候是百分之四十六。接下来选择出装，你就会做一些黑漆啊，宗师这类装备，所以说你要想达到五十一点四这个攻速欲值的话，你需要升到十级，对吧？而你用我的那一套就可以在七级的时候达到五十一点四攻速欲值，这还不 关键啊，正常啊，你用主流出装出完漠视之后，你的攻速是百分之八十七，而下一档攻速是百分之八十九点二，正好差百分之二点二。所以说这个时候你明明有百分之八十七的攻速，但是你只卡在了六十八攻速上，所以说你那百分之二十的攻速全浪费了。但是你用我的这 一套铭文，在你后期做完模式之后，你的攻速刚好可以卡到百分之 一下，这一套铭文就是牺牲了一点吸血，所以说你可以在运行前后先补一个小吸血，但是呢， 这一套可以在中期提前三级到达一个新的爆发点，并在后期白嫖百分之二十多的攻速，信我的可以直接拿去上分，不信我的继续观望。好吧，接下来关于你们玄策进场就死，或者说被人一蹲就死，我给你们总结了一套新的出装啊，我知道全网第一个两万二选册铭文跟我都不太一样， 那我也就历史最高一万七八的样子，我也没办法反驳什么。那杰哥估计拿一套百川铭文也能达到两万多吧，并且杰哥也没有心思研究这些东西吧，之前选册公诉成长好像是一点二，然后到了后期刚好可以卡到八十九点二，后来工作成长需要百分之一卡不上了。后来好像也没有人管过这些东西， 我只给你们点出来。铭文讲完了，接下来介于每个人打野风格不同，我给你们推荐两套出装。好吧，这两套出装说实话我甚至会感觉第二套更强一点。第一套你们应该都用过，但是不管你们用哪一套出装啊，铭文你先给我调到二十点四的，对于你们 说的一些中期谁都打不过，后期攻速太慢，你们换上铭文之后会好很多的。还有一些人玩玄策，会说玄策太脆了，单挑谁也打不过，进场就死，被人一蹲就死。我给你们再推荐一套出装，没错啊，就是你们现在看到的这一套冰刀六，玄策这个出装炸往外一放，又有很多人不信了，说你这不是乱出吗？那我再给你们分析一下出， 今天给你们对比一下宗师和兵迈这两件装备宗师强在哪里？多了四十点功绩和二十点暴击，首先这二十点暴 在你后期不做影任做卧室的情况下，收益会低很多，做影任的也不要喷我啊，我是不做的。然后再看一下这两件装备的额外伤害，宗师是后期百分之 八是额外攻击力的伤害，玄策后期攻击力大概八九百的样子，乘上百分之八十，那就是七百伤害左右，然后这个伤害是三秒钟处罚一次。而另外呢，后期是固定四百二十额外伤害，并且一点 二秒钟出发一次，也就是说呢，只要你三秒之内出发了两次，那这个伤害就已经跟宗师差不多了，甚至比宗师还要高。 什么英雄适合初中杀，比如说李白要这种，是不是啊，李白一一进场，然后 a 一下直接跑了，要这种二二进场，然后 a 一下直接大招回来了。 特不一样啊，玄策你怎么不能一技能进场直接艾特一下然后跑了吧。而在你估中，他艾他，然后大招艾他过程中，这个定脉效果在三秒之内触发两次可能性是很高的，并且还有可能触发更多次。 再看一下冰麦的水性，百分之十的 cd， 也就是说后期你可以不依赖于蓝 buff 而达到百分之四十的冷却缩减。还有呢，就是他那个被动的减速效果，也就是说你 a 它一下会触发减速效果。宗师是增加自身的因素，冰 脉是减少对方的因素，所以说这里呢，宗师是增加了自己的上限，而兵脉呢，是减少了自己的下限，你把敌人减速 之后是不是更容易勾中他了？还有非常关键的一点啊，冰麦加了百二百四十点，物理防御二百四十点，物理防 在中期什么概念？爆裂才加多少？加二百二十点。所以说呢，如果说你就是觉得你的玄策进场就死，或者说被人一打就死， 你以后就出这个就再也不用担心了。并且有了这二百四十点物理防御的支撑，你后期最后一个装备栏可以做什么？可以做电刀，或者说可以做什么？做魔女对吧？大部分情况是做电刀的啊，什么时候做魔女啊？就是对面有两个核心 ap， 并且伤害很高的情况下，你再做魔女， 比如说对面就一个 ap， 或者说只有一个 ap， 再加上一个工具人 ap， 那你就没有必要做模拟赌博啊。然后呢，做完电刀之后，鞋子卖掉，你的攻速这时候还是可以卡到百分之八十九点二的攻速上，就是鞋子卖了之后，你可以做你的复活甲棉刀，或者说你可以做你的苍穹复活甲棉刀，对吧？如 如果对面控制很多，并且你暂时没有钱的情况下，你也可以先换一个水，一起过渡一下，对吧？我个人非常推荐你们用一下第二 出装，我接下来也会有。除去前面给你们讲了一些原因之外，其实第二套的伤害要比第一套要高的，你多了一件电刀啊兄弟。并且 第二套在中期有了很高的容错率，并且还有一点是什么，在后期你把鞋子卖掉换复合甲明刀的情况下，你如果是第一套出装的话，你攻速已经达不到八十九点二了，并且触发被动之后，你的攻速也卡不到最终攻速一档上。但是第二套就完全没有问题啊，并且触发被动之后，你的攻速完全可以 卡到最后一档百分之一百五十二攻速上。最后呢给你们总结一下，不管你们用哪一套出装铭文，先换上这一套二十点四攻速的出装呢，你们用一下第二套感受一下完事什么效果，你可以跟我反馈一下，因为我们几个人感觉都很好。最后祝大家新的一年上大分。

玉值、商值，却值都是啥？经常看到一些不明觉历的文章也会提到玉值，那玉值是什么意思呢？玉的意思就是界限，所以玉值就是凭借值，是指一个效应能够产生的最低值或者最高值。 比如小李对养羊羊特别敏感，而老王被鸡毛划脚底板都没反应，明显小李比老养羊耐受的程度预支要低很多。又或者一个间谍被抓住严刑拷打，几乎折磨至死依然没有开口，那他应该具有超高的预知。不过也可能是个哑巴， 对，预知大小就是对某一事物的耐受程度的高低，打破思维的束缚，超越常人的认知。关注我，让你聪明不绝顶。

各位老板，前几天呢，关于咱们商家的这个大促，可能有些商家已经在美团啊开着大促的时候已经听了直播了，呃，但是呢，大家可能也会有一个疑问，每次节日后台这个仙丹罚值有的是一样的，有的呢可能是不一样， 有的是现在是全天的发质哎，有的是现在每二十分钟两单，二十分钟五单，二十分钟三十单 啊，这样一个类似情况，那这个限单是怎么来的呢？其实这个限单是根据是上一个啊，就是自己单门店上一个节日的一个服务等级 啊，综合考核出来的啊，所以说呢，大家对于这个仙丹法师，可能一到节日的时候，哎，我订单量为什么会这么少？所以呢，大家一定要去听运营的一个建议，在节日 当中一定要注意考核项影响服务等级的关键的考核指标，因为现在咱们 做这个平台吗？呃，人家的规矩咱们就要去守啊，而且是为了门店，也是为了下个节日再去做准备啊，所以大家呢，如果说对这个考核指标不太清楚的，可以呢，随时的联系 自己的运营啊，去了解一下，而且还可以去跟运营去聊一下，哎，如何去得到一个有效的把控，如果呃，大家还有其他的问题，可以随时的联系我们。

大家好，我是创胜，这节课我们来学习 ps 中的玉值调色命令。在 ps 中，玉值它实际上是基于图像亮度的一个黑白分界值，或者说一个黑白转换的临界点。好，我们来看这张图像， 我们来对它执行预值调整命令，添加一个预值调整图层。在预值调整面板里面，它只有一个参数及预值色阶。我们知道，色阶只图像像素的亮度和颜色无关，它的取值范围是零到二百五十五。 色阶。高于预值色阶设定值的像素会变成纯白色。色阶，低于预值色阶设定值的像素会变成纯黑色。 预值色阶的默认值一般是百分之五十、中性灰及幺二八。我们可以自己设置预值色阶，一方面我们可以在这里直接输入我们想要的预值色阶值，另一方面，我们可以通过这个滑块来调整预值色阶值。 在玉植的作用下，不管你的图像是什么颜色，最后都会变成一张对比度不同的黑白图像。好，有关玉植命令这节课我们就讲到这里，关注我，更多干货与你分享。

什么是预值电压？预值电压一般用 v t h 来表示，他决定什么时候 mos 管的漏级和原级之间导通，同时预值电压，他是专门为山级和原级之间的电压服务的。 当山原两端电压达到预制电压时，漏源开始导通。比如这个型号的 mos 管，从图中可以找到他的预制电压为一至两伏，意思就是当山原之间电压达到一至两伏时，漏即开始流过电流。我们假设他的预值电压为两伏， 当驱动电压为高电瓶十伏并加到山级和源级之间时，驱动电压首先会对猫斯管的输入寄生电容进行充电，然后山源之间电压开始上升， 当上升到预值电压两伏时，漏级就开始流过电流，这个就是预值电压的含义，他决定漏级什么时候开始有电流流过。这里稍微要注意，这款猫斯管山原电压最大能承受正电压为十六伏，所以十伏电压是在他的承受范围之内的。