Run Your Race

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Run Your Race: Stay Focused

Książki

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Marathon Running: A Beginners Guide on Preparing to Run Your First Marathon Createspace Independent Publishing Platform

Książki / Literatura obcojęzyczna

Marathon Running, A Beginners Guide on Preparing to Run Your First Marathon This world-famous race of 26 miles and 385 yards has become the benchmark that all long-distance runners measure themselves against. It can be a social activity or a solo on

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Swim, Bike, Run, Eat FAIR WINDS PR

Książki / Literatura obcojęzyczna

It's race day and you have your quick-closure running shoes, sleek suits, bikes, goggles, and watches, but if you haven't been training with the proper nutrition, you'll be left in the dust in the third mile. Enter Swim, Bike, Run--Eat to guide you through day one of training to the finish line and help your body perform at the peak of fitness. In this book, an ideal companion to author Tom Holland's The 12-Week Triathlete, he will join sports dietitian Amy Goodson covering race-day essentials, food choices to complement your training regimen, as well as recovery nutrition. Learn how to determine what to eat; what to drink; how many calories to consume each day; whether or not to carry snacks while training; the difference between taking in calories from solid foods, semi-solids, and liquids; and whether or not to take electrolyte or salt tablets. Casual and core triathletes alike require a nutrition guide that is easy to understand with expert advice that is easy to implement. Look no further and get ready to take your triathlon to a new, healthier level.

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Spalona Żywcem Wyd. Kieszonkowe - Souad

Książki & Multimedia > Książki

Opis - Pierwsze na świecie świadectwo ofiary zbrodni honorowej. Miała siedemnaście lat i zakochała się: zhańbiła rodzinę. Więc rodzina wydała na nią wyrok śmierci... Pokochała go pierwszą miłością. Myślała, że się z nią ożeni. Ale ukochany zniknął, a ona odkryła, że jest w ciąży. A w jej świecie to najcięższa zbrodnia... W zapomnianej przez Boga wiosce w Cisjordanii kobiety są warte mniej niż zwierzęta domowe. Tu mężczyzna jest panem życia i śmierci żony, córki, siostry. Brat może bezkarnie zabić siostrę, matka - córkę, kolejną bezużyteczną dziewczynkę, jaka się urodzi. Tu kobiecie odbiera się godność, a nawet życie zgodnie z odwiecznym obyczajem i uświęconą tradycją. A śmierć jest karą dla dziewczyny, która zhańbi rodzinę. Tak jak Souad. Wyrok wydaje jej ojciec. Szwagier dokonuje egzekucji. Oblewa Souad benzyną i podpala... SOUAD przeżyła - cudem, ale rodzina usiłowała zabić ją nawet w szpitalu. Na zawsze jednak pozostanie straszliwie okaleczona - na ciele i duszy. I wciąż musi się ukrywać; dopóki żyje, jej rodzinę okrywa hańba. Spalona żywcem, opublikowana pod pseudonimem szokująca opowieść o piekle, jakim było jej dzieciństwo i młodość, stała się międzynarodowym bestsellerem. Wydana w 37 w krajach książka przerywa tabu milczenia wobec istniejącej nadal w krajach muzułmańskich barbarzyńskiej tradycji. Nieludzkiego obyczaju, prawa mężczyzn, na mocy którego co najmniej pięć tysięcy kobiet pada co roku ofiarą zbrodni honorowej. Nazwa - Spalona Żywcem Wyd. Kieszonkowe Autor - Souad Oprawa - Miękka Wydawca - Amber Kod ISBN - 9788324159406 Kod EAN - 9788324159406 Wydanie - 1 Rok wydania - 2016 Tłumacz - 31182,maria rostworowska; Format - 110 x 175 x 14 Ilość stron - 224 Podatek VAT - 5% Premiera - 2016-06-23

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Born to Run 2: The Ultimate Training Guide Profile Books

Książki / Literatura obcojęzyczna

The original Born to Run ignited a global barefoot running movement, inspiring a generation to step outside and explore the world on our own two feet: Free from injuries. Free from stress. Free from overpriced shoes and gear and race fees.But how do we start?Christopher McDougall and long-time coach and running wizard Eric Orton have answered with Born to Run 2: The Ultimate Training Guide, teaching every runner, new or experienced, how to master humankind's first true superpower and tap into hidden reserves of strength and stamina. With chapters dedicated to the Free Seven - Food, Fitness, Form, Focus, Footwear, Fun and Family - we learn exactly how to change our biomechanics, clean up our diets, heal our injuries, adapt to healthier footwear, and prepare for our dream challenge. Packed with advice and inspiring stories from runners who have made the transition, it includes:- A rock-solid food primer on optimum diet and power-packed On the Run recipes - Techniques for running with dogs and baby buggies to help you run with the whole family - 'Perfect Form' exercises that will overhaul your stride in less than ten minutes - A 90-Day Run Free Programme, fully illustrated with photographs, designed to give everything you need to run faster, farther and forever.Drawing on lessons learned from Mexico's legendary Raramuri and decades of running research and experiences, Born to Run 2 truly is The Ultimate Training Guide.

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Running a Marathon For Dummies John Wiley & Sons Inc

Książki / Literatura obcojęzyczna

Get ready to run the race of your life Marathons in the U.S. have seen record increases in participation during the past few years. Running a Marathon For Dummies helps aspiring marathon runners prepare to successfully complete their first race, and shows experienced runners how to take their game to the next level. Running a Marathon For Dummies gives you exercises, programs, and tips to improve your running stamina, speed, and overall health. It takes you from sitting on the couch through running your first 26.2 mile marathon--and beyond. For seasoned runners, Running a Marathon For Dummies offers tips and advice for how to continue improving performance through drills, exercises, and other techniques.Provides a timed training promise for runners of all skill levels, from non-runners, first marathoners, and mid-race runners to more experienced runners Includes information on how running increases heart strength, keeps illnesses away, keeps arteries clear, and improves a person's mood Gives you drills, exercises, and techniques to improve your endurance Whether you're a couch potato or a regularly hit the asphalt, Running a Marathon For Dummies gives you everything you need to run the race of your life.

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MTG Theros Event Deck - Inspiring Heroics Wizards of the Coast

Gry Karciane

With this deck, you'll command an organized assault, using military prowess and powerful enchantments to win the day. The key is controlling the momentum of the game. Get an aggressive start by casting a creature on your first or second turn, and use the abilities of creatures like Imposing Sovereign and Lyev Skyknight to tap or detain potential blockers. Avoid trading with your opponent's early blockers; you can draw into Pacifism, Detention Sphere, or Lavinia of the Tenth to get past them later on. Lyev Skyknight is best saved for when its detain ability can clear the way for your attackers, but don't hesitate to play it on an empty board if it's your only creature. Once your opponent's defenses come online, your creatures may need help getting through. Ordeal of Thassa and Ordeal of Heliod help your attackers get bigger and keep pace with your opponent's creatures. Dauntless Onslaught lets you attack with confidence knowing that you can boost the size of your creatures to keep them safe from damage. If you run into an impervious ground defense, putting an Aura on a flying creature is a great way to finish the game. Focus on getting the most out of your Auras. An unanswered enchanted creature can singlehandedly steal the game. One key card in this deck is Hopeful Eidolon. The extra life you gain from the lifelink ability allows you to trade blows with your opponent without falling behind. You'll almost always cast Hopeful Eidolon as an Aura for its bestow cost. The exception is when you can cast it as a creature on turn one and enchant it with Ordeal of Heliod or Ordeal of Thassa on turn two! The absolute best recipient in this deck for any Aura is Ascended Lawmage, which already has 3 power, flying, and hexproof. If it Playing the Deck has other bonuses on top of that, your opponent will be forced into a damage race that you're likely to win. The other great Aura targets in the deck are Battlewise Hoplite and Fabled Hero. Their heroic abilities let them complete Ordeals in just two attacks, and Fabled Hero's double strike keyword effectively gives it twice the bonus from Auras. Once you've enhanced a heroic attacker, you can use Gods Willing to protect it from a removal spell or win a key combat

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RTR E-FIRESTORM 10T FLUX W/ 2.4GHz DSX-2 BODY

Modele rc > Samochody

E-FIRESTORM FLUX - UPDATED WITH EVEN MORE FEATURES! The ready-to-run E-Firestorm Flux, HPI's first-ever brushless motor equipped 2WD 1/10th scale stadium truck, is now better than ever! We've taken the proven platform and added a 2.4GHz radio system , a more powerful ESC/motor combination with 3S LiPo capability , waterproof electronics , new Split 5 chrome wheels and a fresh new paint job. The updated E-Firestorm Flux lets you have loads of fun in wet conditions and has a top speed of over 80 km/h (50 mph) with on-command wheelies! WATERPROOF The E-Firestorm Flux now has a waterproof receiver box to keep the 2.4GHz receiver protected from the elements for glitch-free operation. A new SF-10W waterproof steering servo and a waterproof Flux Vapor speed control mean your E-Firestorm won't be stopped by wet conditions like rain, snow, and mud. MORE POWER The E-Firestorm Flux takes the durable E-Firestorm platform to the next level with amazing performance from brushless motor technology. The updated Flux brushless system includes a Flux Vektor 4800Kv brushless motor that is controlled by Flux Vapor waterproof electronic speed control. The new motor/esc combo is now capable of handling a 3S Li-Po battery pack for a blazing top speed over 50 mph! Experience the extreme power and efficiency that brushless technology offers. 2.4GHz RADIO SYSTEM Controlling the E-Firestorm Flux is easy with the HPI 2.4GHz radio system. No need to worry about changing crystals, the radio prevents frequency conflicts automatically. If the truck loses radio signal or battery power, an electronic failsafe will bring it to a safe and controlled stop. BUILT TOUGH TOUGH is the word that best describes the E-Firestorm Flux. Everywhere you look, the critical parts have been designed to withstand the rigors of off-road racing. The key to durability for any 2WD stadium truck is the transmission, and the E-Firestorm Flux transmission is extra tough, using all metal gears to easily handle the power of hot electric motors. Inside the transmission is a sealed planetary differential with, again, all metal gears for extra toughness. And everything is protected by an adjustable dual-pad slipper clutch mated to durable 48 pitch gears, with tough steel dogbones and axles transmit the power to the tires. COMPLETE RACING SUSPENSION The E-Firestorm uses the tough suspension design and suspension geometry from the nitro Firestorm 10T truck for extreme ruggedness, durability and great spares availability. The extra-long suspension arms are damped by adjustable long-strock shock absorbers, and turnbuckle camber links can be mounted in multiple locations for fine-tuning of the handling. All of the plastic parts are moulded from tough nylon for impact absorbtion and strength. At the front, alloy steel axles spin on top-quality rubber-sealed ball bearings for the best efficiency possible, while at the rear, strong steel outdrives, dogbones and axles ensure you have the reliability and ruggedness to take on the most extreme terrain. The shock absorbers are professionally assembled and filled with real silicone shock oil for consistent shock action no matter the conditions at the track. Fitted with big coil-over springs and equipped with threaded adjustable shock bodies, the shocks can take big hits and are easily adjustable for all racing conditions. Steel turnbuckles let you make fast adjustmnents, and different mounting points allow you to adjust roll centre for advanced race tuning. The front and rear wheels use HPI 12mm 'step' type aluminium hex adapters, letting you use any HPI rear wheels you have in your collection on the front OR rear! ALL-NEW FLUX BRUSHLESS SYSTEM FLUX VEKTOR 4800Kv BRUSHLESS MOTOR FEATURES: High Torque/ High Temperature Neodymium Magnet Oversized precision sealed bearings 2.3mm 1/8" Hardened Steel Shaft 4 Pole rotor for more torque Triple insulated windings for long life Black Anodized Case Easy to Install Compatible with any Sensorless ESC FLUX VAPOR BRUSHLESS ESC FEATURES: 6-7 Cell NiMH/ NiCd or 2S/3S LiPo Waterproof Can handle 40% MORE power than Motiv ESC Ultra low resistance (.0007 ohms / phase) Sensorless technology eliminates additional sensor wiring and complexity Lithium Compatible. **Programmable Lithium under-voltage cutoff protects delicate Lithium packs from over-discharge High performance cross-cut aluminum heat sink Smooth startup and run with sensorless motors (Patents Pending) Linear Torque Braking/ allows better control on corner entry *25C temperature, 5mph air flow through heat sink minimum. Burst current: **ESC must be programmed for Lithium cutoff when using Lithium batteries. LOOKS GREAT! The E-Firestorm Flux features an all-new Orange/Silver colour scheme for a hot new look! The DSX-2 body comes completely trimmed, decaled and mounted for the ultimate in ease. The intricate paint design features an action sports inspired layout for concours quality appearance, and you can always customize your truck with any of the clear or pre-painted polycarbonate body shells from the huge assortment of HPI bodies and other manufacturers as well! To set off the new paint scheme, the E-Firestorm Flux is topped off with a set of chrome Split 5 wheels. FULL ASSEMBLY INSTRUCTIONS As with all HPI cars and trucks, you get a full, in-depth instruction manual with step-by-step instructions that allow you to easily disassemble and reassemble your truck for maintenance and easy servicing. The manual also includes a handy parts list and full-scale drawings of the parts and hardware. And the included HPI RC Car DVD is your personal RC car expert in a box! E-FIRESTORM FLUX FEATURES SUMMARY: Flux Vektor 4800Kv brushless motor provides high performance, efficiency, long motor life, reduced maintenance Flux Vapor waterproof ESC for smooth and efficient motor control Composite main chassis is lightweight and durable Suspension geometry and components from the Firestorm 10T Nimble handling and easy to drive in all conditions Many existing Firestorm option parts bolt directly on to maximize performance Vertically adjustable front and rear camber links are easily adjustable to suit conditions and driving styles Adjustable shock positions (3 upper and 2 lower) to maximize suspension performance Adjustable wheelbase to tune the length of the truck to suit driving conditions Adjustable rear toe and anti-squat for quick adjustment to fine tune handling High quality thumbscrews on battery retainer for secure and tool-free battery access. Fits most Li-Po packs an 6-7 cell NiMh packs Dual pad slipper clutch protects the drive train on hard landings Durable low-profile 2.6:1 ratio ALL METAL gear transmission is extremely durable and capable of handling very powerful motors Sealed planetary gear differential for nearly zero maintenance, maximum reliability and convenience of tuning differential action with heavy weight silicone oils Strong alloy steel dog bones for simplicity and durability 14 ball bearings throughout the drive train for maximum speed and efficiency Turnbuckles used for each camber link and steering rod allow fine adjustment of the suspension geometry to suit your driving style and track conditions Threaded shock bodies allow fine adjustment of ride height Silicone oil filled shocks for high performance and more consistent damping in extreme temperatures Aluminum 12mm wheel hex adapters used front and rear are compatible with all HPI 1/10th scale truck rear wheels. Allows many different wheel and tire combinations to adapt to driving conditions and numerous styling options Alloy steel front axles are extremely durable Captured hinge pin design used throughout for easy maintenance with no E-clips Lay down steering servo for the lowest possible center of gravity High quality hex head machine screws used throughout for simple maintenance Adjustable height body mounts allow a variety of body styles to fit the chassis for a custom look Ground Assault taper pin rear tires and Front Line ribbed front tires for high traction and long life on nearly any surface Shiny chrome Split 5 wheels made from high impact nylon for extreme durability 48 pitch pinion and spur gear for maximum efficiency and reliability, protected by a molded gear cover to keep debris away from the gears Pre-painted DSX-2 body with custom silkscreen graphics RTR E-FIRESTORM 10T FLUX Pre-Assembled 1/10th scale 2WD electric powered truck with 2.4GHz radio system, FLUX VEKTOR 4800Kv brushless motor, FLUX VAPOR waterproof ESC, SF-10W waterproof servo and painted DSX-2 body. #105879 E-FIRESTORM 10T FLUX SPECIFICATIONS: Length: 425 mm Front Width: 325 mm Rear Width: 325 mm Wheelbase: Adjustable WHAT YOU NEED: 8 AA Batteries 2S or 3S LiPo battery or 6-7 cell NiMH battery Battery charger Specyfikacja auta może się zmienić

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/ B Testing John Wiley & Sons Inc

Książki / Literatura obcojęzyczna

How Your Business Can Use the Science That Helped Win the White House§§The average conversion rate--the rate at which visitors convert into customers--across the web is only 2%. That means it's likely that 98% of visitors to your website won't end up converting into customers.§§What's the solution? A/B testing.§§A/B testing is the simple idea of showing several different versions of a web page to live traffic, and then measuring the effect each version has on visitors. Using A/B testing, companies can improve the effectiveness of their marketing and user experience and, in doing so, can sometimes double or triple their conversion rates. Testing has been fundamental in driving the success of Google, Amazon, Netflix, and other top tech companies. Even Barack Obama and Mitt Romney had dedicated teams A/B testing their campaign websites during the 2012 Presidential race.§§In the past, marketing teams were unable to unleash the power of A/B testing because it required costly engineering and IT resources. Today, a new generation of technology that enables marketers to run A/B tests without depending on engineers is emerging and quickly becoming one of the most powerful tools for making data-driven decisions.§§Authors Dan Siroker and Pete Koomen are cofounders of Optimizely, the leading A/B testing platform used by more than 5,000 organizations across the world. A/B Testing: The Most Powerful Way to Turn Clicks Into Customers offers best practices and lessons learned from more than 300,000 experiments run by Optimizely customers. You'll learn:§What to test§How to choose the testing solution that's right for your organization§How to assemble an A/B testing dream team§How to create personalized experiences for every visitor§And much more§Marketers and web professionals will become obsolete if they don't embrace a data-driven approach to decision making. This book shows you how, no matter your technical expertise.

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SMARTWATCH FORERUNNER 255MUSIC/WHITESTONE 010-02641-31 GARMIN Garmin

Gadgets amp; Mobility > Sports Wearables > Smartwatches

Forerunnerreg; 255S Music TUNE YOUR TRAINING Add a beat to your step. Get the training and recovery insights you need to run at a higher level mdash; plus music to motivate you along the way. Get an overview of your sleep, HRV status and daily workout with morning report. Charge less, train more with up to 12 days of battery life in smartwatch mode and up to 26 hours in GPS mode. Push your limits with a built-in triathlon feature and 30+ activity profiles. Plan your strategy with daily suggested workouts, course details and more on the race widget. Utilize a full suite of advanced metrics and training tools to reach your goals.

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Training and Racing with a Power Meter VeloPress

Książki / Literatura obcojęzyczna

Training and Racing with a Power Meter brings the advanced power-based training techniques of elite cyclists and triathletes to everyone. A power meter can unlock more speed and endurance than any other training tool-but only if you understand the data. This new third edition of Training and Racing with a Power Meter updates the comprehensive guide that was last published almost 10 years ago. Using this updated guide, any rider can exploit the incredible usefulness of any power meter.Pioneering cycling coach Hunter Allen and exercise physiologists Dr. Andy Coggan and Stephen McGregor show how to use a power meter to find your baseline power data, profile your strengths and weakness, measure fitness and fatigue, optimize your daily workouts, peak for races, and set and adjust your racing strategy during a race.New in this third edition: All-new power metrics: FRC, Pmax, mFTP, Power Duration Curve, and more Two new power-based training plans for masters cyclists and triathletes New training plans to raise Functional Threshold Power Over 100 new power-based workouts New guidance for triathletes on pacing the bike and run New case studies on masters cyclists and triathletes Methods to test power duration and pinpoint weaknesses in a variety of race distances 100 newly illustrated charts Training and Racing with a Power Meter, 3rd Ed. is the definitive, comprehensive guide to using a power meter. Armed with the revolutionary techniques from this guide, cyclists and triathletes can achieve lasting improvements and their best performances ever.

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No Game No Life, Vol. 10 Little, Brown Book Group

Książki / Literatura obcojęzyczna

You can run, but you can't hide...After pulling off a successful coup d'état for the Elkian throne, Sora and Shiro take their devil-may-care attitude to running a pharmacy. One of their first customers is the leader of the eighth-ranked race, the Dwarves, who comes to blows with the two of them over the bill for his drugs and taunts, "Why did you run from your old world?"At the same time, the gamer siblings are saddled with a runaway Dwarf girl named Til...who also has a bone to pick with the Dwarf leader! With so much conflict at hand, will Sora and Shiro have time to run a business?!

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SMARTWATCH FORERUNNER 255S/MUSIC WH 010-02641-33 GARMIN Garmin

Gadgets amp; Mobility > Sports Wearables > Smartwatches

Forerunner 255S Music Add a beat to your step. Get the training and recovery insights you need to run at a higher level mdash; plus music to motivate you along the way. Get an overview of your sleep, HRV status and daily workout with morning report. Charge less, train more with up to 12 days of battery life in smartwatch mode and up to 26 hours in GPS mode. Push your limits with a built-in triathlon feature and 30+ activity profiles. Plan your strategy with daily suggested workouts, course details and more on the race widget. Utilize a full suite of advanced metrics and training tools to reach your goals.

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SMARTWATCH FORERUNNER 255/TIDAL BLUE 010-02641-11 GARMIN Garmin

Gadgets amp; Mobility > Sports Wearables > Smartwatches

Forerunner 255 RUN AT A HIGHER LEVEL Yoursquo;re making strides. Now, letrsquo;s take the next step. Get the training and recovery insights yoursquo;ll need to notch your best time yet. Get an overview of your sleep, HRV status and daily workout with morning report. Charge less, train more with up to 14 days of battery life in smartwatch mode and up to 30 hours in GPS mode. Push your limits with a built-in triathlon feature and 30+ activity profiles. Plan your strategy with daily suggested workouts, course details and more on the race widget. Utilize a full suite of advanced metrics and training tools to reach your goals.

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