Every 10 days or so, warm up by jogging for 10 minutes, then run for 30 continuous minutes over the most rolling terrain you can find. Accelerate on all uphills and jog easily on the downslopes.

山坡法特莱克训练：大概10天一次，先慢跑10分钟热身，然后你能找到的盘山路跑30分钟，所有上坡的地方加速，然后下坡时候慢跑下来，尽量保持一个比你10公里比赛稍微慢一点的稳定的总体速度。

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Ross, a Scot considered the dean of American golf architects, was given an unlimited budget for the Overhills course and 3, 500 acres of ideal rolling, sand-based terrain from which to select the 200 or so acres he would need.

WSJ: The Afterlife of Fort Bragg's Golf Course | Golf Journal by John Paul Newport

In addition to independent movement, the wheels can also be locked into "wheel walking mode, " where treacherous terrain can be traversed by crawling instead of rolling over it.

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