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For Self-Employed Women, the Rules for Navigating On-the-Job Harassment Are Different
Early in her entrepreneurial journey, Margaret Brown made plans to meet with a potential male client. The situation met all of her safety standards: The two had recently met at a Chamber of Commerce-sponsored event, and their meeting would take place at his office in a well-known Pasadena neighborhood. But what began as an exciting business prospect came to a terrifying ending.
"I felt like he was going to kidnap me," Brown, the founder and CEO of LA-based digital marketing firm Socialize LA, tells Brit + Co. "His very presence made me super-uncomfortable, to the point where I stayed close to the door for a quick escape." As a new business owner, Brown was hesitant to turn down new opportunities — but after doing some work for the client virtually, she listened to her gut and cut off the business relationship.
The Grand Rapids, Michigan-based serial entrepreneur and business coach Veronica Kirin has a similar story. In the male-dominated tech space, she has experienced her share of mansplaining and chauvinism; once, after a promising meeting about an SEO and web design project, a potential client asked Kirin to fill in as his secretary. But Kirin's most frightening experience as a woman entrepreneur in the tech world was when she was stalked late last year by a man she met through her coaching work.
"We ended up at the same bar one night, where he kept leaning on me and pushing into my bubble, even when I asked him to leave me alone. When I left that evening, I put my key in the ignition, and he was standing there, knocking on my car window," she says. "The next day, he began to repeatedly message me to apologize. I finally messaged him back and told him it was my right not to message him. But he kept finding ways to reach out to me, even though I've blocked him on every social media outlet."
In the wake of #MeToo, the Shitty Media Men list brought to light the safety threats women face in the media industry — an industry that relies heavily on freelance or contract labor. Speak up about harassment from a male editor, and you may lose a job you need to stay financially afloat. But the ripple effects of toxic masculinity extend to any scenario where a woman has to choose between her own safety and the success of her business endeavors, like entrepreneurship and the gig economy.
While self-employment affords women an element of control in their careers — many are drawn to the freedom of out-of-office work and the ability to choose which projects to take on and when — these things may also pose significant dangers. Without the legal protection of internal human resources, these women are left to fend for themselves, often at the expense of their own or their business' reputations.
How can non-male-identifying freelancers and entrepreneurs sustainably protect themselves and the integrity of their businesses? Startups like Fiverr and Upwork aim to prevent these issues by bringing freelance exchanges to a monitored digital marketplace: For example, Fiverr has a no-tolerance policy for issues like harassment and prejudice, and should a conflict arise, its customer support team is always available to act as an intermediary. But there are several limitations to the safety buffer sites like Fiverr can provide for freelancers, especially if a business exchange extends beyond the confines of the site's marketplace.
Sam Katzen, Director of Public Relations at Fiverr, says that although the company does its best to discourage the exchange of personal contact information and business transactions outside of the Fiverr marketplace, there's no real way to prevent freelancers from taking their work offline, where they're no longer monitored or protected by the site's terms of service.
"Whenever we see people offering their contact information, we try to intercede and discourage it, since the easiest way for us to maintain safety and security is keeping everything on our marketplace," he tells Brit + Co. "The second things get outside of our realm, there's almost nothing we can do."
And since the basis of Fiverr's product is democratized access to freelance services, there's no screening process for buyers or freelancers — technically, anyone who agrees to the site's terms of service can buy or sell on the marketplace.
For freelancers and entrepreneurs whose work isn't strictly digital, safety measures like agreeing to only public meetings and using co-working spaces can reduce the risk of danger. But as Brown and Kirin's experiences highlight, even a situation that passes your own sniff test can quickly escalate to danger. This is why a partnership with others, whether other freelancers or advocacy groups, is so important for women navigating the wild west of self-employment.
Unions like The Freelancers Unionand advocacy groups focused on women's safety, like The International Foundation for Women in Media (IFWM), often offer training and support for non-male freelancers. IFWM's Hostile Environment and First Aid Training (HEFAT) for non-male journalists, for example, empowers media professionals with skills and knowledge to deal with situations of unrest or hostility in their work, from kidnapping or gunfire to sexual assault.Alison Baskerville, an international photojournalist and British military veteran, started HEFAT after noticing the lack of training for local journalists abroad — not to mention the reality that most safety training programs were led by heterosexual white men with a military background.
Though HEFAT exists to equip and empower journalists in hostile environments, Baskerville believes the same best practices and principles — self defense, personal and digital security, situational awareness, and emotional care — apply to any vulnerable population in any industry.
"Sexual harassment and violence can happen literally anywhere, so it's important to get clued up on what to do if it happens to you. Most situations can be avoided by having a good amount of situational awareness," she says. "Be a good ally and call out any creepy behavior toward coworkers. Always make a plan before you head out the door about where you're going. If you're working alone a lot and staying in hotels, don't forget to check in with a friend so they know where you are, and use an alarmed doorstep to keep your room safe at night."
Until we see progress in equipping women and femmes to deal with dangers posed by their work — or until the patriarchy is dismantled — Kirin recommends prioritizing safety over business and listening to your gut about clients who seem potentially threatening.
"I understand the struggle. I understand the fear and the financial squeeze. But I just don't think it's worth it — we can't predict the future."
What do you do to ensure safety in your freelance work? Tell us @BritandCo.
(Photos via Getty)


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Established in 1921, Kildonan Park is Winnipeg's oldest municipal golf course. Situated on the banks of the Red River, it features fairways and greens in superb condition, with lush vegetation that only time can bestow on a golf course. Players find this medium length course quite challenging, with four of five par threes playing over 200 yards. The other par 3 is a distinctive and memorable train bridge hole found nowhere else in the world.
Golf Courses Kildonan Park Golf Course
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Living Memorial Cards is a 100% Irish owned business and all our products are produced in house and we strongly support Irish Jobs. Living Memorial Cards is personally managed by Patricia Murray. Patricia has many years experience in design and print and has successfully developed the business on her experience in customer satisfaction and service. Patricia's goal is to offer a positive customer experience.
Patricia believes that no two memorial cards should be the same, this is why we custom design each card based on the ideas the customer expresses and then we can even enhance the design to give a very nice long lasting memorial of their loved one.
We do have a beautiful and varied selection of scenery, celtic or contemporary designs all suitable for memorial cards, bookmark memorials and wallet memorial cards.


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Well, I'm getting my ex-boyfriend to get me a z pack to cure the chlamydia I got from my married fuck buddy so that I can fuck one of my students.
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I'll bet she teaches ethics.
Do as I say not as (or who) I do?
Again, well done pork
I think the term whore is extremely appropriate in this case
this is beyond whore-dom it's something much worse. we need to know her name so this is synonymous with her
Omg agreed
I think this goes beyond those two terms
I think she won the whore-off. I hope she won the whore-off...
skanks like this should be sterilized
Like prison back in the 50's. Mandatory delousing upon discovery of that high a level of whoreness.
Congratulations on being a garbage crotch.
You've got some major problems dear.
Plain and simple, this person is jut awful.
Whore: Level 60
Please, please be a college professor or aide...
You need to not have sex anymore. Ever. With anyone.
What about the idiot that's married that she slept with....his ass is just as guilty....not that she was right either.
Learn to use condoms and stop fucking your students. Ugh. And I hope your fuckbuddy's wife knows about you, but I suspect she doesn't.
You give teachers a terrible name
I think it might be time to learn how to close your legs. It can be a very valuable skill!
Typical psych teacher.
are you the yoga instructor from the post before?
awesome. I voted positive just for the fact that you somehow are dirty enough to pull this off.
If she's a hot college prof, I can't imagine why anyone would look down on her. Oh wait, chlamydia and married fuck buddy. But the student part is totally OK
Air force maybe?
I have seen some raunchy posts in my days. But, this "girl" can really suck the mayo out of a foot long hot dog.
Could be a homosexual or bisexual man.
Stay classy Oakland County MI.
Holy mega slut!
great way to lead by example. hope someone find out who you are.
Man whore. Totally.
Alas whore-atio she knew them well...well, not really
Damn. You are one hot mess. See if you can try
Lmfao ppl r nasty
one busy woman....get it grL!
Finally one from my city... Not embarrassing at all... :-/
Her whore levels are OVER 9000!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Slutasaurus Rex, anyone?
still would!
Just because she had chlamydia doesn't make her a whore. I got it from my boyfriend who got it off some other girl. The rest of the shits pretty bad though. \nOh and heads up, chlamydia medication makes you want to throw up big time.
nasty whore
This is wrong in so many ways, oh well.
Maybe shes a yoga teacher
@kevin promiscuity and homosexuality have NOTHING to do with each other. Get it together buddy this isn't the 80's!!!
I read this thinking it was a guy too
This is why girls get called whores. Very un-classy to brag about.
If this person is this promiscuous, it might be a g a y guy.


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Riding on OKIA's core value of "Makes you look better", we built our foundation to guide ourselves towards the sustainable future of eyewear.
We love our planet and we are committed to build our businesses in eco-friendly and socially responsible manner. By embracing the creativity and with respect of government laws, we endeavor to provide environmental-friendly solutions and products for our people and planet.
Most bottled water comes from places with limited water supplies, like california. Nestle even created a water shortage in pakistan.
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Are you looking for B&B?
La Dimora B & B *** Catania is the ideal choice for those seeking a B & B in a strategic position to visit Catania and discover all that the city has to offer. The B&B La Dimora is a modern and welcoming hotel situated in a quiet neighborhood on Corso Italia, in Via Pasubio. It offers its guests single rooms, double rooms, triple rooms and a suite, all with private bathroom and private balcony. If you are looking for a B & B in Catania center, come and visit us at "La Dimora B & B".
Services included
WiFi Free
Pay TV
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Clean and wash
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Multilanguage Staff


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When Kaitlyn Deane goes shopping, she never pays full price.
"I love to haggle. It's nice to bargain down people on certain things that you want to get for yourself," Deane said.
Like Deane, most shoppers who haggle get a better deal.
"Eighty-nine percent of those who tried haggling for all sorts of goods and services were successful at it. Men, well, they enjoyed haggling slightly more than women did, but women were equally as effective when they tried haggling," said Consumer Reports' Tod Marks said.
What can you save? Consumer Reports survey found furniture shoppers saved a lot -- $300 on average.
Doctor and dentist bills also came down $300 when people negotiated, though fewer people tried. And people who haggled for appliances saved an average of $200.
One secret to Deane's success is she's not afraid to speak up.
"Recently, on a shirt I just purchased there was a little stain on it, so I asked them for a percentage off, and they gave me 10 percent off," she said.
Marks has other winning strategies.
"The most popular tactic consumers told us that they used to get a discount was to simply tell the salesperson that they're going to check a competitor's prices," he said.
Marks says also effective is researching to find a competitive price before you negotiate.
"The only way you find out what a fair price is is to check online forums, to check fliers, to check web versus in-the-store prices," Marks said.
And Consumer Reports says it pays to be polite.
"Remember, you can catch more flies, and discounts, with honey than you can with vinegar!" Marks said.
Another area where you should consider negotiating is over bank and credit card fees. Consumer Reports says people who did saved an average of $100. Interesting to note, people are less likely to negotiate than they were five years ago, which is the last time Consumer Reports checked.
Find Patricia on Facebook at ABC13PatriciaLopez or on Twitter at @patricialopez13


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3rd Edition
Herbert Shelton, the founder of the natural hygiene movement, is referred to as the father of food combining. This book was first published in 1940 and became the leading primer for anyone wanting guidance on which foods should and should not be eaten at the same meal for over sixty years.
Shelton presents information on the processes of normal digestion and examines why combinations of acids, fats, starches, sugars, and proteins disrupt theses processes. Although Shelton originally included recommendations for meat eaters, this new edition has been slightly revised to reflect Shelton's vegetarian leanings.
Our Books | Contact Us | About BPC | Return Policy | Manuscript Submission
BPC, PO Box 99, Summertown TN, 38483
Orders: 888.260.8458 | Office: 931.964.3571 | FAX: 931.964.3518
info at bpc-pub.com


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Westcon-Comstor Apprenticeships 2022
Company Overview
Westcon-Comstor is a value-added technology distributor of category-leading solutions in Security, Collaboration, Networking and Data Center. Westcon-Comstor are transforming the technology supply chain through their global capabilities in Cloud, Global Deployment and Services. Through their unique physical and digital distribution network they are continually building upon their partners' global reach while providing the local expertise needed to successfully navigate worldwide opportunities.
As a company, Westcon-Comstor work with some amazing vendors and partners. Here are a few:
- Cisco
- Palo Alto Networks
- Checkpoint
- Mitel
The Team
The Westcon-Comstor team are passionate about helping their employees to identify opportunities, solve problems, and grow within their business. Throughout the Westcon-Comstor, every team provides each other the support needed to succeed and thrive on the excitement and enthusiasm they generate together. This is all about giving your best as an individual to achieve excellence collectively. The culture is collaborative, dynamic, responsive and creative. Crucially, they like to encourage ideas and fresh thinking – you really can influence the way they do things.
Westcon-Comstor is a diverse team that bring people together from different backgrounds with different skillsets. However, there are certain characteristics, qualities and traits they look for in all of their staff.
This includes:
Someone who is authentic, trustworthy and approachable who enjoys working in partnership with others. You certainly need a passion for what you do and a genuine sense of fun. You will also need to be professional, reliable, responsive, flexible and committed. These attributes are what give Westcon-Comstor customers confidence in what the company deliver and do every day.
At Westcon-Comstor, their values are part of their DNA, which is what makes them a world class team. Click here to take a look at their values including empowerment, innovation and integrity.
Important Dates
- Virtual Assessment Centre: Wednesday 19th January 2022 & Thursday 20th January 2022
- Offers made: Thursday 24th February2022
- Start Date: Monday 7th March 2022


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https://blog.mobilerecharge.com/wp-content/uploads/2022/07/Screenshot-2022-07-12-at-13.05.32.png 1032 1570 Aura Badiu https://blog.mobilerecharge.com/wp-content/uploads/2013/11/blog.mr_.logo_.png Aura Badiu2022-07-19 14:02:142022-07-19 14:12:59What's the deal with the Cubacel data packages?
What's the deal with the Cubacel data packages?
Cubans overseas looking to send Cubacel data packages have the option to send up to 20 GB besides a maximum of 165 minutes and 160 SMS with MobileRecharge.


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Utama, Yoghi Prawira (2010) PENGARUH PEMBERIAN KOPI TERHADAP KELELAHAN OTOT. Undergraduate thesis, Faculty of Medicine.
|PDF - Published Version
Background : Coffee, these days is widely used before exercise to improve performance and prevent muscle fatigue. It's main component, caffeine, plays a role in Calcium ion transport in muscle contraction, increases fatty acid availability to be oxidated to provide energy and reduces carbohydrate oxidation so that glycogen depletion that causes muscle fatigue can be delayed. Based on recent studies ,coffee's role in improving exercise performance still remains in controversy. This study is aimed to prove the effect of coffee ingestion before exercise on muscle fatigue with anaerobic fatigue (AF) as anaerobic parameter , and VO2max as aerobic parameter. Methods : This was experimental study with post test only controlled group design. The subjects of this study were 48 male students of medical faculty Diponegoro university (19-21 years old of range )that fulfilled the exclution and inclution criterias. The subjects were divided into 2 groups, control group (without treatment) and treatment group. Treatment group was given a cup of coffee consists of 15 grams of instant coffee dan 200 ml of water 6o minutes before the test. Anaerobic phase of muscle fatigue was measured with Wingate test, aerobic phase was measured with Ergocycle test. Results: Measurement with Wingate test, proportion of fatigue(in %) based on AF value on treatment group was smaller than the control group. Chi square test result in p=0,119, so that it can be concluded as unsignificant. Measurement with ergocycle test result in VO2max mean difference between treatment and control group, where the mean of control group was smaller than the treatment group. T-independent test result in p=0,071, so it can be concluded that the difference was not significant. Conclusion: Coffee ingestion, 60 minutes before exercise doesn't affect muscle fatigue neither anaerobic (AF) nor aerobic phase (VO2max). Keywords : Coffee, Anaerobic fatigue(AF), VO2max
|Item Type:
|Thesis (Undergraduate)
|R Medicine > R Medicine (General)
|Faculty of Medicine > Department of Medicine
Faculty of Medicine > Department of Medicine
|ID Code:
|Deposited By:
|Deposited On:
|09 Nov 2010 09:32
|Last Modified:
|09 Nov 2010 09:32
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Paperback: From Shattered Stars
From Shattered Stars is now fully available in both Kindle eBook and paperback formats! As well as buying outright or borrowing for Kindle, you can now purchase the paperback edition to line up with your other lovely paper copies.
This paperback is in the same format as the other current books, with one small new feature: some elements of the front cover wrap around onto the spine.
See the FSS page for links to your preferred Amazon site.
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Q&A with Richard Saul Wurman ~ "At a sprightly 77 years, Mr Wurman is the author of scores of books on technology and design, and is credited with having coined the term "information architect". During the interview, he was true to his eccentric, irascible self, which has inspried many to his causes. "We can't make use of success or failure from one place or another because we have no common language," he says metaphorically. "We also have no common language in medicine. We have very few common languages," he says. "You need common filters. In all this big data, you need filters, because often innovation comes from this filter, because you can see a pattern. And I'm interested in those patterns.""
The gadfly of information architecture
Always a delight to have him speak.


text: Make every inch of storage space in a kitchen readily accesible with Crown's comprehensive engineered storage system. Base cabinets and pullouts can be tailored to match individual requirements using a choice of innovative solutions. Everything is clearly visible and easily accessible with this range of pull out, larder swivel units. Mid Height units make the perfect storage solution for the whole family, while Tall cabinets maximise storage potential.


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Paying Taxes
20% investment tax rebate for machinery and transport for the first year subsequent to recognition of such kinds of property has been introduced.
Quantity of eсo tax objects of taxation has been reduced.
The possibility to deduct environmental sciences expenses with coefficient 1,5 for tax on profit purposes has been granted.
Reform influence: Tax burden and time expenses of taxpayers reduced
Entered into force: 1 January 2014
Law of the Republic of Belarus No. 96-З of 31 December 2013.
1. The procedure of VAT base calculation has been simplified. Since 2013 the operating revenue in book-keeping and fiscal accounting (VAT, profit tax) has been calculated according to accrual basis of accounting.
2. Taxpayers have been released from obligation to provide tax authorities with documents proving their title to the tax reliefs.
3. For better defining of profit tax base and fiscal accounting have been drawn close to one another.
Reform influence:
Time expenses of taxpayers for tax assessment are reduced.
Entered into force: 1 January 2012, 1 January 2013
Law of the Republic of Belarus No. 330-З of 30 December 2011.
Law of the Republic of Belarus No. 431-З of 26 October 2012.
The companies with more than 50 employees must submit their state social insurance payments only electronically.
Reform influence:
Due to the introduction ofe-reporting on the financial accounts the number of payments has been reduced.
Entered into force: 21 February 2012
Resolution of the National Statistical Committee of the Republic of Belarus No.1 of 2 January 2012


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This nutrition talk was first given after a few minutes preparation to the AC aspirants meet held at the George Starkey hut in Patterdale in the first week of June 2017. Attended by 12 people with Sandy Allan acting voluntarily as instructor. At the end of the evening Sandy gave us his talk about his amazing Mazeno Ridge/Nanga Parbat traverse which resulted in the last 2 days without food or even water!
I have been involved with a wide number of activities starting with bike racing, followed by Nordic ski racing, 2 day mountain marathons, fell running, alpinism, cold trips to Greenland, Antarctica, K2 base camp in winter, and Denali.
In my professional life, as an equipment designer (Karrimor and OMM), I have come into contact with many knowledgeable outdoor professionals and have always taken the opportunity to ask questions.
As Karrimor, I took on the distribution of Hi-5 nutrition products to the outdoor trade. We needed to become well-informed and clued-up on the subject in order to communicate to customers. During the early 1990s we held a performance conference at Karrimor in Clayton-le-Moors, inviting our sponsored athletes from cycling, climbing and adventure racing. One of the invited speakers was Wilf Paish, a leading national athletics coach at the time, and author of the book, Nutrition for Sport, published in 1990. He told us some very amusing stories about being called in to a rugby club to help improve performance. See postscript below. Overall the cyclists were surprised how far behind the climbers were, in their understanding of nutrition.
This book is good but now already out of date and the leading publication today is by Anita Bean, The Complete Guide to Sports Nutrition
I have also been keen to improve my own performance because I could see how little I knew about hydration and nutrition, when I was bike racing in my early days. As I grew older I realised that I could use my knowledge in this area to help compensate for my increasing age, because others didn't seem to want to bother changing the way they did things. Until, that is, younger climbing partners noticed that I seemed to be 'punching below my age' so to speak. But they didn't want to bother looking at the broader picture and the combination of things that I use and just went for the easy route so to speak and they started using gels only.
In 2003 I co-authored a book with Mary Rose called Invisible on Everest : Innovation and the Gear Makers and in parallel was helping Mountain Heritage Trust in Penrith with research for an
upcoming exhibit. We were asked to research why the 1953 Everest expedition succeeded. What we saw as important was that the logistics to put the right amount of food and particularly the volume of fuel required to melt drinking water was a critical factor.
In the mountains and polar areas water has to be produced by melting snow.
In the Edward Whymper era in the nineteenth century this was achieved by either an alcohol or a 'rock oil' (Paraffin) powered stove. But the flame burnt with very little oxygen and the cooks on polar exploration trips always had soot-blackened faces!
When Nansen made the first crossing of Greenland in 1888, he made the first expedition use of the Primus stove, (the mechanism of which was first invented as a mobile blowtorch for mending roofs. The Primus effectively extended the effective range of poor exploration by 50% because the air mix mechanism was extracting much more heat from the fuel.
Vitamins were not scientifically identified until 1912. The medical records state that Captain Scott died of scurvy during his bid to reach the South Pole. This is despite 200 years of practice by Captain Cook and others to ensure that fruit was included in the diet, particularly limes (hence Australians call English people 'limeys').
Nansen and Amundsen used the best practices known by the North American Indians and Inuits, who made Pemmican, a mixture of meat, fat and Cranberry. Thus a good balance of protein, fat and vitamins.
The British made three attempts on Everest in the 1920s. One man in particular was particularly innovative on the second Everest expedition in 1922. George Ingle Finch was a man who inspired many of the early mountaineers with his book, "The Making of a Mountaineer'. He was a government scientist and realised from his pressure chamber tests that it was highly unlikely at this stage that mountaineers would be able to climb Everest without supplementary oxygen. But the relevance to my talk here is the fact that the Primus stove itself needed oxygen to burn correctly. He modified the stove in several ways: increasing the pump size and decreasing the jet size so that it would work above 25,000 feet (7,620m). This basic work was continued and improved further by Griffith Pugh for the 1953 expedition. Incidentally, George Finch was the man who invented the first down jacket, but they simply laughed at him.
The TCA or Krebs cycle was not discovered until 1937 and this was the mechanism by which, to oversimplify things, our food is turned into energy and muscle glycogen. Actually it's worthwhile noting that 75% of everything we eat is turned into heat and only 25% goes into energy i.e. into muscle glycogen. Yes; food does indeed keep us warm!
In 1952 the Swiss attempted Everest twice, pre-and post monsoon. Having remained neutral in World War II they did not lose any mountaineers or guides in the war, unlike Britain and many other countries. They had therefore a much stronger team than the UK had, so why did they fail and why did the British expedition succeed in 1953 with technically a much weaker team?
Griffith Pugh, the physiologist was already recruited for the 1953 British expedition and was in the Cho Oyu/Everest area, and he agreed an exchange of information with the Swiss. He discovered that they were using meta fuel stoves (A solid white fuel which has the same calorific value as alcohol which is approximately half that of paraffin used in a Primus stove). They had an intake of only two pints of liquid per day. From research for our book Invisible on Everest we could see clearly that the real key to the success of our 1953 team on Everest was the logistics which put the right amount of fuel and food in place at every level. When Harriet Tuckey, the
daughter of Griffith Pugh, published her book simply titled Everest, the First Ascent, the truth was revealed in great detail. The posthumous hero was Griffith Pugh and the logistics team headed by John Hunt who had done his training with General Montgomery in the Second World War
1979 is noteworthy as the introduction of the Camelbak bladder.
So those are some key noteworthy dates I recall, so let's have a look now about food itself, and what to eat and drink on the hill.
Electrolytes have no calorific value but are now contained within almost all sports drinks together with main ingredients of carbohydrates or proteins. They are more important than we think : here is a general overview
Here is a sports nutrition website which makes an interesting analogy; quote "Electrolytes are analogous to the motor oil in your car—they don't make the engine run, but they're absolutely necessary to keep everything running smoothly".
Proper functioning of the digestive, nervous, cardiac, and muscular systems depends on adequate electrolyte levels.
We lose electrolytes during sweating and rather a lot in the case of sudden evacuation of the bowels, which is not unknown in the mountains!
Electrolytes are used for medical purposes after say serious diarrhoea to replace body salts lost and is available at the chemists in small expensive packets known as Diarolyte. Electrolytes were the first commercially available athletic drinks in the late 1970s early 1980s. I discovered that when doing a Nordic ski race travelling over cold snow and through dry air was leaving me very dehydrated and very prone to cramping. Electrolytes solved this problem for me, but will not necessarily do so for others because there are probably five different causes of cramp. And electrolytes were followed closely by carbohydrate drinks and the advice on taking them at the correct concentration, i.e. the same concentration as the body. This was referred to as being 'isotonic' and it ensures that the carbohydrate drink (or any other drink for that matter) enters into our bloodstream very quickly. From this point on endurance athletes like long-distance road cyclists, were able to take in a much larger number of calories during the period they were actually racing. A Tour de France racing cyclist is burning between 6 and 7000 caloriess per day.
The 4-4-9 rule about the number of calories per gram of food type is only approximate but it is a good guide. There are 4 kcals per gram in carbohydrate and protein but 9 cals per gm in fat.
This means that for very cold trips, which are self-supporting and you have to carry food over long distances, taking fat is a big advantage. This has remained unchanged from the very early days of polar exploration, and is still correct today. It also fits with human metabolism in that when breathing at less than 30% of maximum you are effectively fat burning, that is in a fat burning metabolism. I recall preparing all the food one long weekend for my trip to Greenland in 1992. The diet was exactly the same for five weeks and there was 6 ounces of margarine and 4 ounces of butter per person per day. My stomach turned at the thought of it! How on earth were we going to get through that I wondered? Anyway we had a Dr on the trip who was doing research and measurement showed that we consumed an average of 4400 cal per day.
2 day mountain marathons. I was the owner and product designer for KIMM and OMM lightweight products. And naturally I participated in the events having done around 45 two-day mountain marathons myself. By trial and error I discovered that on the first day of such an event I needed to take in around 4000 cals. This was including breakfast and pre-start drinks so this didn't need to be carried. When the Camelbak arrived from USA in 1979 I was astonished at the recommendations for water intake. So I checked my mountain marathon procedures of scooping up water about every hour. For this I use either a bottle or even a polybag with the electrolyte already in there. I discovered to my surprise that I was only taking in three quarters of a litre of water per day. Use of the Camelback increased this to 3 litres on day one and my partner and I had our best event ever winning the veterans prize in that year. But we also added one additional thing (a secret weapon at that time) and introduced what had just become available, which was carbohydrate powder into our liquid. This helped us to achieve our 4000 cal during day one. Which is needed for an alpine day of 12 to 14 hours? I am not really sure I haven't seen any figures quoted. This could easily exceed 5000 cal. But it's not possible to actually take in so many calories during climbing activity. So here is my methodology to tackle this;
Here is what I try to do which needs very careful preparation the evening before.
Assuming that I'm happy to carry 1.5 – 2 L of water (But dont forget that water weighs 1kg per litre) in my bladder then to be isotonic this will take around six scoops of carbohydrate. This amounts to 380 calories for absorption during the day.
I then would like to carry about six gels ( c 500 cals and three or four bars = c 580)
This totals c 1460.
So what we eat before starting is worth thinking about carefully. 4am starts can be maybe stressful. Have a bottle of Carbo; prepared the night before and after a 'stock liner of ( say porridge) this will ensure your liver and muscles are well loaded before starting. And when you finish the day end it by taking a mix of Protein and Carbohydrate, (say another 200 cals within 40 mins when your body.liver and muscles are the the most absorptive. This is a considerable help to recovery for the following day. Don't wait for the meal in the hut even if it's only going to be an hour.
So what about food for a backpacking trip.
One is moving much more slowly here and therefore not draining your glycogen stores.
But also the key factor is that I am simply not strong enough to carry food for more than four or five days. So an intake of about 2500 to 3000 cal per day seems to be about enough when coming into a them breakfast about every four or five days and having a big feed up.
Here are some of the foods we would take on some of these trips. Selection is a matter of personal choice after bearing in mind the right sort of content.
Glycaemic index – what it's about.
The glycaemic index was originally introduced to help sufferers of diabetes but it's also a help for all of us when selecting foods. It only applies to carbohydrates and not too fat and protein. There is a scale of 1–100, the higher the number the faster your blood sugar is increased. Many years ago when I began my alpinism, I was still feeding on Mars bars. I asked a friend of mine John Brailsford (used to work at Loughborough and was the head of the outdoor education course at Bangor in the 1980s) – how come when I have a Mars bar after 10 hours on a mountain route with still some time to go it doesn't seem to last very long. This is because you are getting a sugar spike he said it simply dumps you very quickly. You should be eating something that is less sweet. What he was saying in today's terms is that I was taking a high GI index food. From that time on I have never taken Mars bars sweets or chocolates on a mountain day because specialised bars were becoming available which had a complex carbohydrates and even a small amount of protein. So what we need to start a bid day on the hill is low GI foods to sort of 'line our stomach'.
In an area where you have plenty of clean waters such as the Pennines and Scotland my strategy for a competition is to start with my personal bladder quite full but my Camelbak bladder completely empty. Then after two hours fill with water in the nearest stream, having pre placed the introduce carbohydrate powder in it.
……….and how to prevent them freezing when in the alps or ….If it's possible then fill your bladder with slightly warm water and keeping well protected from the cold by putting it inside the pack against your back.
However it is the tube which is the most vulnerable and it's worth buying an insulated cover which also encloses the bite valve. See illustration. The small zip cover at the end also has room to introduce a carbon active device which would help prevent bite valve from freezing. There is also another safeguard and that is when you finish drinking to blow back down the tube so there is no liquid left in it.
How to prevent bacteria and clean them if needed.
If you use carbohydrate in your bladder (instead of for example electrolyte) then bacteria love feeding on carbohydrate and you will need to be much more careful on cleaning at the end of the day. You need to buy a cleaning brush for the tube and one for the bladder itself and also dry the bladder by leaving it open with the closure inside to keep it open and able to dry.
The options of bars, gels and carbohydrate powder; what to use when and why.
Nutrition and hydration Strategy on an alpine climb.
Sports Nutrition companies
Gatorade founded 1963 perhaps the first of all sports drink and food companies.
There are at least 20 now around the world. Their products include not only drinks but bars which can be ingested readily in sports situations. For use mountain situations then careful selection it is important. Some of the earlier bars went very hard in cold conditions. (our key USA editor for our upcoming book 'keeping dry staying warm' Chuck Kukla, says that in the colder parts of East Coast states the most commonly reported injury is that of a broken tooth when biting foodstuffs in cold conditions)
Q. How did you manage to 6 ounces of fat per day in Greenland?
A.The margarine was simply mixed into the potato smash and spread very thickly on biscuits before we put the cheese on.
Q. at the end of the day I like to have large lump of cheese. Any comments?
Yes if you been having fairly sweet things a lot of the day your taste buds certainly are craving for something like cheese. However fat is slow to assimilate which you can do overnight, no problem. However if you have had a hard day and your glycogen stores in your liver and muscles are depleted and you going to have another hard day following then having a carbohydrate/protein mix drink within 30 minutes of finishing the day's activities will ensure that your recovery for the day following is much better.
Q. Were there any fun stories by Will Paish?
A.Yes he told about many years ago (i.e. prior to the 90s)being called into a rugby club to investigate how to improve performance. He noticed that the club and the players had an enormous luncheon on Saturdays immediately before the game. On enquiring with some players how they managed to play on such a heavy meal he was told, we just go into the loos and sick it up! So Wilf went to the Rugby board and proposed to eliminate the big lunches on match day. The board was very pleased because they said 'oh that's great we are going to save a lot of money on the lunches'.
Simply gives an idea of the primitive zone we were in several years ago and the distance we have come in sports nutrition.


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If you live in the Dowagiac area or anywhere in Cass County, and you've been searching for the best Chrysler, Dodge, Jeep or Ram vehicle, head out to Brookfield Chrysler Dodge Jeep Ram. Our dealership is located in Benton Harbor, just about 25 minutes away. We're the area's premier Dowagiac Chrysler Dodge Jeep Ram dealer. Visit our dealership and explore our extensive selection of beautiful cars, trucks, SUVs and minivans. You'll always get a great deal.
At Brookfield Chrysler Dodge Jeep Ram, we've been helping residents of the Dowagiac area choose the finest new and used cars since 1983. Our customers appreciate our exceptional customer service and our vast inventory of Chrysler, Dodge, Jeep and Ram vehicles. You'll find the right vehicle for your family at prices that are easy on your wallet.
Our Dowagiac CDJR dealership sells the latest Ram 1500 trucks in every trim level, from the base Tradesman to the top-spec Limited model. If you like to venture off the beaten path, take a look at the Ram 1500 Rebel, which is ideal for serious off-roading. For tougher jobs, step up to the Ram 2500.
If you're looking for a Chrysler, Dodge or Jeep, visit our dealership in nearby Benton Harbor and discover the Chrysler Pacifica, Chrysler 300, Dodge Grand Caravan, Dodge Challenger, Jeep Wrangler and Jeep Compass. Visit our showroom or search our inventory on our website.
We sell the area's finest new cars, but if you're looking to take advantage of the economical pricing of a pre-owned model, we have just what you need. Our used vehicles have been thoroughly inspected to make sure that we only sell the highest-quality models. Visit Brookfield Chrysler Dodge Jeep Ram and check our used and certified pre-owned vehicles, or browse our selection online. Take a look at our Used Manager's Specials and our Vehicles Under $10,000.
Are you looking for financing? We can help. The Brookfield Chrysler Dodge Jeep Ram Finance Department is here when you need us, ready to assist you when you need an auto loan. We'll take care of the entire process, from start to finish. You'll get the area's best financing right inside our dealership; there's no need to drive all over the Dowagiac area looking for a loan.
If you need service or parts, we're on the job, ready to help. The Brookfield CDJR Service Center is staffed by certified service technicians who'll quickly and efficiently work on your car. We know your vehicle is valuable to you, so we'll get it back to you as soon as possible. We use the latest technology to diagnose and repair your car. We can handle every maintenance and repair service, from tire rotation to engine work.
Visit Brookfield Chrysler Dodge Jeep Ram and see what a difference our dealership makes. We're located at 1845 Pipestone Road in Benton Harbor. Check out our website for our operating hours and directions to our dealership. Have a question? Call us at 269-849-8085.


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It is unique among the castles and forts in Ghana as it served as Government House during various periods in the 19th centuries and continues to play that role today. Also known as Osu Castle located in Osu, Accra, Ghana on the coast of the Atlantic Ocean's Gulf of Guinea.
The present castle is made up of various extensions to the original and is thus in an unorthodox shape. It has many facilities for the use of employees, including a clinic, cafe, shopping centre, and a post office. It also still accommodates a permanent garrison. The extensive gardens feature a wide variety of plants, both local and imported, and employ 30 people. They are used for the president's outdoor receptions and parties.


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by Michael Thelen
The following update comes from Zyzzyva creator, Michael Thelen. If you're not familiar with these names, you might like to read this interview I did with Michael some time ago.
Also, if you only just installed version 2.1.3, my apologies. Michael discovered a bug which has been fixed in this release. — Word Buff
I've released a new version of Zyzzyva, 2.1.4. Zyzzyva is a free program for studying words, practicing anagramming, and adjudicating challenges. It runs on Windows XP, Vista, Windows 7, NT, 2000, 98, and Me; Linux; and Mac OS X 10.3.9 or later. You can get the latest version here:
This update includes the CSW12 word list, thanks to WESPA and HarperCollins. After installing Zyzzyva 2.1.4, if you are interested in using CSW12, make sure to click the Preferences button, then the Edit button next to Load Lexicons, then activate the checkbox next to CSW12.
You will also probably want to rebuild all your lexicon databases to get updated word definitions and lexicon symbols.
Here is the full list of changes in this version:
- Add CSW12 lexicon
- Add FISE2009 (Spanish) lexicon
- Rename several lexicons:
- CSW to CSW07
- OWL2+LWL to OWL2
- OSPD4+LWL to OSPD4
- OWL+LWL to OWL
- Many word definition fixes, including help from David Sutton and Tapani Lindgren
- Display lexicon on Word Judge adjudication screen
- Change inner hook character from hyphen to center dot
If you're not sure what all these acronyms mean, you'll find a description of most of them on my Official Scrabble Word List page — Word Buff
One clarification about the Spanish FISE2009 lexicon, for those who play Spanish Scrabble. Zyzzyva is still unable to translate the digraphs CH, LL, and RR as single characters, so these are encoded as 1, 2, and 3 respectively. Also, Ñ is encoded as 4.
I apologize that I haven't been able to fully implement a user-friendly Spanish solution, but I also felt that continuing to leave out the FISE lexicon would be unacceptable. I hope this solution will work for now, and I will improve it in future releases.
Please give me feedback about how you think Zyzzyva could be improved! I'm always trying to make it the best word study program it can be. If you would like more information about Zyzzyva, please join the Zyzzyva Users list here:
I hope you enjoy using Zyzzyva, and most of all, have fun with it!
Michael W. Thelen
Comments for New Zyzzyva Release: 2.1.4
Click here to add your own comments
Join in and write your own page! It's easy to do. How? Simply click here to return to Word Game Tips and Tricks.


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The Los Angeles Lakers had another good week last week, beating two playoff teams on the road, while losing a close one in Miami to the Heat. They extended their post-All-Star break run to 10-1 with a win over the Orlando Magic last night. Yet, the Lakers dropped from second to fifth in the latest NBA power rankings on SB Nation. Tom Ziller had this to say about the purple and gold:↵
The Lakers survived their biggest injury scare of the season when Kobe Bryant left Saturday's game with an ankle sprain. I'm a big believer in Pau Gasol's importance (in wins and losses), but the Lakers simply can't lose Kobe. There's no depth in the backcourt, and no scorer to pick up the load who doesn't already have a massive load to carry.↵
To me, that seems like a lot of worrying, but Ziller is certainly correct in the lack of backcourt depth, but that's a bridge to burn once the Lakers get there. The fact is all the teams in the top six or so are tightly bunched, and any one of them can succeed against the other on a given night. How else would one explain the Spurs and heat each beating one another by 30 points in the last month? That said, if Andrew Bynum is healthy and playing like he is right now, I like the Lakers' chances come playoff time,↵
For more Dodgers news and analysis, be sure to read Silver Screen and Roll.


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This Dubai bar is throwing a Spice Girls party next weekend
This is going to be zig-a-zig-AH-mazing…
Spice Girls superfans, clear your schedules for next Friday. In honour of the girl group's historic reunion, The House Party Bar is throwing a Spice Girls-themed party next Friday, November 16.
In case you missed the huge news, the iconic 90s band (minus Victoria Beckham, aka Posh Spice) has announced a stadium tour for 2019, their first in over 10 years. And while they've only announced UK dates so far, who knows – perhaps they could end up performing at the soon-to-open Dubai Arena?
ALSO READ: A murder mystery dinner party is coming to Dubai
But let's not get ahead of ourselves. To celebrate, throwback venue The House Party Bar will be hosting a special Spice Up Your Life edition of its regular after-brunch party from 4pm to 8pm. Expect themed cocktails, performers doing their best impressions of Ginger, Sporty, Scary and Baby, and a DJ playing every single hit from the critically acclaimed Spice Girls Greatest Hits album.
There will also be prizes for anyone wearing a Spice Girl costume (go on, this is the moment you've been waiting for to dig out that sequinned Union Jack minidress).
And, just like the regular after-brunch party, you'll still be able to make the most of the Dhs200 unlimited drink offer.
Check out our review of The House Party Bar here.
The House Party Bar, Fairmont Dubai, Sheikh Zayed Road, Fri Nov 16, 4pm to 8pm. Dhs200. Tel: 050 995 5400. @HousePartyBar
– For more about Dubai straight to your newsfeed, follow us on Facebook


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The need to know details
How much does it cost?
If you're currently a final year Student member, you'll be auto-enrolled onto Graduate Advantage nine months before your course ends, and you'll get the next year of membership for just £20. If you're not already a member, you can sign up today for £20 too as long as you're a final year university student or graduated within the last 12 months.
What if you live or study outside of the UK?
We offer the Graduate Advantage Scheme to all students and graduates of engineering and technology-related degrees across the world. However, if you're in India, there's a tailored version of Graduate Advantage just for you.
Not in your final year yet?
You can join the IET as a Student member for the time being and then move onto Graduate Advantage in your final year. To sign up as a Student member visit our online application form.
Continuing your studies after graduating?
Graduate Advantage is engineered to get you into work. You'll automatically be signed up at the end of your course (based on the course dates you provided on your original application).


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Virginia Systems Ships
Updated Index and Table of Contents
Generators that Support QuarkXPress 7
and Intel based Macintoshes
August 10, 2006 Midlothian, Virginia. Virginia Systems announced today that it is shipping updated versions of its automatic index and table of contents generators - Sonar Bookends, Sonar Bookends Professional, and Sonar TOC. The products all support version 7 of QuarkXPress and, for Macintosh users, the new Intel based Macintoshes.
New features for the entry-level automatic index generator, Sonar Bookends, include:
* Support for QuarkXPress 7
* Support for PPC and Intel based Macintoshes running OS X (in addition to Windows XP)
* For indices involving multiple files, leading zeros are no longer required on file names that start with a chapter number
* The user interface has been updated and is now consistent with Sonar Bookends Professional for easier use
* For a multiple-level index, non-leading tabs are now ignored
* Support for most recent versions of Acrobat PDF files
The high-end automatic index generator, Sonar Bookends Professional, has all of the above improvements and these additional features:
* Preview mode, which lets you pick-and-choose which occurences of a term are to be put in the index, has been improved to show more entries, to silently skip entries that have too many page numbers, and to automatically save more frequently so selections are not lost in case of a power failure or a crash
* A second formatting option for consecutive page number is now supported. For example, "123-126, 129-136" can now be formatted as, "123-6, 129-36"
* Optimization of singular and plural versions of the same term now formats the result like this:
Computer(s), 123, 160 Party(ies), 41
* For multiple-level indices, any orphaned lower-level entries are automically merged with the next higher level entry:
Computers, Intel, 105, 110becomes:
Computers, Intel, 106, 110
* Index terms that are not found are now put at the front of the index for ease of handling the missing terms:
------------Index entries that were not found-------------- Smith, John Young, Michael ------------End of entries that were not found-------------
* Words in a phrase that are not to be broken up when converting a single level list of terms to multiple level list can now be connected using the underline (_) chararacter: Apple_Computer
Sonar TOC, which creates a table of contents and extends Sonar Bookends and Sonar Bookends Professional's capabilties for QuarkXPress now works on QuarkXPress 7.
A free demo of Sonar Bookends and Sonar Bookends Professional is available on Virginia Systems' web site at: www.virginiasystems.com
Pricing for Sonar Bookends is $195. Updates for existing customers are $100. Sonar Bookends Professional is $395 and updates are $150. Sonar TOC is $99.95 an updates are $50.
Virginia Systems was founded in 1984 and specializes in document imaging, text retrieval, automatic index-generation, cross-referencing, sequencing, and footnote software.
For further information, contact: Virginia Systems, 5509 West Bay Court, Midlothian, VA 23112-2506, Phone: (804) 739-3200, FAX: (804) 739-8376, Email: email@example.com, URL: www.virginiasystems.com
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I had a great Halloween! I love giving out the candy and my neighbours really get into it. Mark and Melissa gave out whole chocolate bars and changed their backyard into a spooky witches haven. I'm a little less imaginative and just gave lots of candy. Everyone likes candy!
Well, onto the next season! I was at the Dollarama and they are just getting their Christmas stock. Every year there's some new and really neat stuff. I found this star and silver snowflake. I changed the crystal on the snowflake to pink and used pink organza for the loop hanger for my sister's Christmas tree. She's been doing a pink and silver theme for the last few years. It looks pretty cool. The star I didn't alter but I was really happy on how nice it looked once I got it home. You never know at the dollar store if something is junk or nice until you get it home.
My sister saw these tulle skirts at a craft booth and asked me to make a few. It's a no-sew project which makes it really easy. This one is for my friend's daughter. I thought it needed to be super pretty so I added the crystals and pearls by hand. If you are thinking about making a skirt, make your life easy by buying the tulle on the rolls. That way you have the width you want. I bought years of tulle and then had to spend time cutting. Fortunately I have a rotary cutter and mat so I was able to cut 2 inch strips pretty quick... but it was still a pain in the butt.
Just a quick note that I've added the snail pattern from the Hector Tatting Seminar this sring to the side bar. The butterfly still needs some corrections. I also added a leaf pattern that I added to keep and share last fall but never linked to this blog? Weird. In case you were wondering the peep pattern by Karey Solomon I showed in the spring it is from the Tatting Times Volume 19, Issue 1, February. Be careful- its very addictive.


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As fresh as a new snowfall in Colorado (hence the name!) is exactly what this collection showcases. Available in porcelain white, with clean, narrow rims, and a variety of sizes!
is back-ordered. We will ship it separately in 10 to 15 days.
Enter your information to download our Line Card:
Your download is ready.
Download Now


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In response to the new guidance[1] launched by NHS England and NHS Clinical Commissioners, John Smith, Chief Executive said:
"PAGB believes it is important to empower people to self care to help to reduce the number of unnecessary GP consultations and A&E visits* for conditions that could be treated at home, or with advice from a pharmacist. Therefore, we welcome the ambition that NHS England and NHS Clinical Commissioners have outlined within the guidance to encourage more people to self care.
"NHS services are overstretched and it's important that limited resources are used in the most effective way to help the NHS save money and free up GP's time to deal with more serious concerns. However, PAGB believes that simply restricting healthcare professionals' ability to prescribe, without offering support to empower people to self care, could result in more GP appointments from people confused as to how to treat their symptoms. That's why we have been calling for a national strategy for self care to provide the leadership and policy co-ordination necessary to support this behaviour change.
"Supporting people to self care for minor illnesses is essential for the future sustainability of the NHS, both in terms of reducing costs and demand as well as ensuring people are seen by the right healthcare professional at the right time."
* There are an estimated 57 million GP consultations and 3.7 million visits to A&E every year for minor illnesses, costing the NHS an estimated £2.3 billion[2,3].


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Located near Smithville, records give a date of 1940 for this bridge, though the design and construction of the truss span suggests the mid 1920's. At 146 feet long, it is a virtual clone of a span over Rock Creek in Creek County. Above, a view through the structure. The truss is a riveted Parker through truss of 8 panels. It is a state standard design. The through span is flanked at both ends by two-span steel stringer approaches with concrete decks and single-rail concrete "fence" style railings.
Below, another of the truss. All members are of built-up construction, a practice which fell out of favor in the early 1930's.
Above, deck view showing details of the truss construction. The horizontal strut in the middle two panels allows the three verticals it connects to be built much smaller in cross section.
Below, an oblique side view of the span.
Above, the characteristic shape of the Parker truss is easily seen in this side view.
Below, a final view through the bridge. Was this span moved here in 1940? We may never know. At any rate, it is in fine condition and its location and condition make it very scenic.
Back to Oklahoma Bridges.


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The Holizaar is turning 4! Be a part of this fun holiday party! Held annually at The Studio @ 620 (an amazing visual and performing arts non-profit) , www.studio620.org , (620 1st Ave South in St. Pete), Holizaar IV will be bigger and better than ever! This year we're streamlining the vendor set up process which means for you crafty folks an easier and more convenient show: 8ft table and chair will be provided for you, so no lugging tables around, just pack your car full of more great hand made stuff!
Here are the show details:
Saturday December 3, 2011 from 11 AM - 4 PM (vendor set up will be 9 AM)
Cost: $75 for 8ft space includes table and chair
Apply online: http://craftheroes.wufoo.com/forms/holizaar-iv/
Applications will be reviewed and accepted vendors will be notified in September. Once accepted you will receive an invoice via paypal to pay and secure your spot in the show.
Remember, all items sold MUST be hand made by the seller, not from kits or imports. Thanks!
Tuesday, July 5, 2011
Apply now for Holizaar IV on Dec 3!
Posted by St. Pete Craft Heroes at 6:07 AM 1 comment:
Labels: 620, art, call to artists, christmas, craft show, downtown, etsy, florida, hand made, holiday, holizaar, sale, shopping, st. petersburg, studio 620
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Denis Potvin returns as analyst for Florida Panthers broadcasts on FOX Sports Florida
FORT LAUDERDALE, Fla. -- FOX Sports Florida, the regional television home of the Florida Panthers, announced Denis Potvin has joined its roster of Panthers on-air talent as it expands their broadcast team for the 2014-15 season. In his new role, Potvin will return to the broadcast booth as color analyst, a position he previously held with the Florida Panthers for the club's first 16 seasons in the National Hockey League.
Alongside play-by-play announcer Steve "Goldie" Goldstein, Potvin will provide a seasoned, exciting voice to Panthers' television broadcasts after spending the past four seasons as color analyst for the Ottawa Senators. Bill Lindsay will remain an integral part of FOX Sports Florida's Panthers broadcast team as he transitions to a new role this season as color analyst for Panthers LIVE! pregames, intermissions and postgame shows, along with providing a second analyst on-ice perspective for select games. Bill will join Drew Goldfarb, who returns for his second season as host of Panthers LIVE!
"We are pleased to welcome Denis back to the broadcast booth for the Florida Panthers," said Florida Panthers CEO & President Rory Babich. "With an exciting season on the ice right around the corner, the addition of Denis, a hockey legend with long-term ties to the organization, to the existing broadcast team of Steve, Billy and Drew promises to provide an enhanced experience for our TV viewers with one of the premier broadcast teams in the NHL."
"This was a great opportunity to expand and bolster our Panthers broadcast team by bringing in Denis, an NHL Hall of Famer and a veteran broadcaster with intimate knowledge of Florida Panthers Hockey and the team's history in South Florida," said FOX Sports Florida Executive Producer Brett Opdyke. "It also allows us to showcase Bill's analyst skills on our Panthers LIVE! shows, and gives our broadcasts the added bonus of a second analyst "between the benches" on marquee games."
A four-time Stanley Cup winner, three-time winner of the James Norris Memorial Trophy (Top Defenseman) and Hockey Hall of Fame inductee, Potvin will start his new role with FOX Sports Florida on Thursday, Oct. 9, 2014 when the Panthers take on the rival Tampa Bay Lightning in the 2014-15 season opener.
About FOX Sports Florida / FOX's Sun Sports
FOX Sports Florida & FOX's Sun Sports are the television homes of the Orlando Magic, Tampa Bay Rays, Miami Heat, Miami Marlins, Tampa Bay Lightning and the Florida Panthers,. The regional sports networks are available in more than 6.5 million cable & satellite homes across the state. FOX Sports Florida and Sun Sports are committed to making a positive impact in the communities we serve by engaging our audiences and providing award winning TV and web coverage of Florida's hometown sports teams. For more information, channel listings and how you can get involved with FOX Sports Florida / Sun Sports, visit www.foxsportsflorida.com


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Create a culture that means business™
Email address
In fact, change can sometimes feel downright terrible. Even if change feels frustrating, scary, or pointless, transformation can often lead to growth and opportunity for any person willing to accept it. But why would someone buy in to corporate transition amidst the chaos that comes with it?
In the first two parts of this three-part series, I discussed how science shows that to successfully navigate change, employees need to stay engaged in the workplace. The employees that report staying engaged during corporate change not only feel more positively about the change, they are also more likely to keep their jobs, or even be promoted. I covered the research from my book The Successful Struggle that suggests that to stay engaged, you should connect with a purpose and with people.
In addition to the two listed above, there is a third thing you can connect with during corporate evolution that might be the most exciting of all: Power.
You might recall David, from the previous blog post referenced above. David lost his passion for his job when the nonprofit he was employed at started going in a different direction. During a conversation with David, he revealed to me that the changes at his workplace made him realize he missed his old job in the field, working one-on-one with clients.
Although his current position doesn't require it, David found time in his schedule to enjoy some client interaction. After several weeks of seeing the impact he was having working face-to-face with his clients, David regained his love for his job. He went back to doing the things he originally enjoyed when he started working for the organization, discovering that helping people made him feel competent, useful, and successful again.
David's story of rediscovery should come as little surprise. After all, change can be disempowering. Prior to any alterations of their role, employees tend to know how to get their jobs done effectively and expediently. They understand the goals they are expected to accomplish, and the measurements used to judge their success in meeting them. When faced with the prospect of a major change in their job function, employees might not have the same familiarity of what is expected of them. How can they be successful if they don't even know how to be successful in this new environment? With all this confusion, it's no surprise that certain employees might feel powerless. However, there is a way to regain power.
The belief that you are capable – that you have the power to impact the world around you – is called "self-efficacy." Employees with higher levels of self-efficacy have been found to navigate change much more successfully than employees with high levels of self-doubt. That's not surprising, self-efficacy leads to a feeling of personal power.
If corporate change has you feeling powerless, it's critical to regain your self-efficacy and subsequently, your feelings of power. To reclaim your personal power again, try these two strategies:
- Get a Hobby. Science shows that if your power feels minimized in one aspect of your life, such as work, you can flex your power in other environments, like your home or hobbies. The power boosts you get in those environments transfers over to your work environment. So pick up a new hobby or rediscover a long-lost one, and revel in your growing power.
- Make a Contribution. Once you've built up power in an area outside of work, like the weekend softball league, it's time to transfer it back to the office. Ask yourself "how can I contribute to the current situation? How can I get involved?" Research suggests that self-efficacy and power can end up working in a loop; if you have confidence in your ability to navigate change, then you'll likely take on a more active role in the change itself. And taking on a more active role in the change will give you more power to influence the change as it is happening.
Change doesn't have to be disempowering. In fact, feeling powerful during change is as effective as actually having power. It's all about how you frame your mindset. Build up your self-efficacy and remember that you have the capability to steer corporate change in your favor. In that case, maybe change will do you good!
To learn more, start from the beginning and read the first part of this blog series: first.


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The small-sided game is becoming continually more and more widespread. All across cities around the world the street cages are being set up and being used very frequently. The popular street cages are most often made with artificial grass and now adidas present a new innovation, which tailored for the player who wants to dominate, humiliate and rule the streets! Read more about the new adidas Ace16+ TKRZ, and get to see some of the other new Court and Cage models that accompany it, right here.
adidas leave no stone unturned in their mission to give players the very best tools for performance on any surface. The adidas Ace16+ TKRZ is the latest innovation in that movement, with adidas offering a unique football boot for the players who dominate the popular artificial street pitches. And the boot truly is unique, because the look is nothing we have ever seen before, and while it at first looks pretty bemusing, there is heavy research behind the boot.
The new adidas Ace16+ TKRZ boot is made for the football player that wants high-performance products on the small-sided football pitches, which can match the quality of the famous adidas football boots. Adidas found out that even though there were players who played several times a week on the artificial street pitches, they were still forced to play in worse boots, because stronger alternatives simply didn't exist. Creating these boots is an ambitious move from adidas, but one that we wholeheartedly support, because in the end quality is king.
Along with the new Ace16+ TKRZ football boot, adidas have also unveiled upgraded versions court and cage concepts, as they also look to take them to new heights. Both incorporate the infamous adidas Primeknit on the upper in a new way, in order to fully utilise the exceedingly comfortable materials qualities. I haven't tried them on yet, but just from holding them in my hands I could tell that adidas have done a nifty bit of work on the 2016 version of the X and Ace boots for the street- and indoor game.
If you want to get your hands on the new adidas Ace16+ TKRZ, or the new Court and Cage models, then find them here.
For me, the new boots have me a little muddled up, I really, really, really like the TKRZ colourway, but I must admit that I don't really need the concept boot, because I rarely play on those artificial street pitches. On the other hand I could really do with one of the new Court and Cage shoes, but I honestly must admit, I really dislike the colourways. The TKRZ will be heaven-sent for the people who need it however and it's so cool to see adidas looking to own every surface. What do you make of them?


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Source: Paul Tripp, Dangerous Calling (p128)
"There is a fear that causes you to be watchful and to protect the people in your ministry from the dangers of the real evil that exists both inside and outside of them. Eyes-wide-open, gospel-driven, sin-warring fear that at the same time rests in the grace of Jesus is a very good way to live in a world that itself is still groaning, waiting for redemption.
[But] Fear can overwhelm your senses. It can distort your thinking. It can kidnap your desires. It can capture your meditation so that you spend more time worrying about what others think than about what God has called you to be.
Fear can cause you to make bad decisions quickly and fail to make good decisions in the long run. Fear can cause you to forget what you know and to lose sight of who you are. Fear can make you wish for control that you will never have. It can cause you to be demanding rather than serving. It can cause you to run when you should stay and stay when you really should run.
Fear can make God look small and your circumstances loom large. Fear can make you seek from people what you will only get from the Lord. Fear can be the soil of your deepest questions and your biggest doubts.
Your heart was wired by fear, because you were designed to have a life that is shaped by fear of God. But horizontal fear cannot be allowed to rule your heart, because if it does, it will destroy you and your ministry."
Comment: Fear has been lurking around my heart during this last week of change. In my better moments the fear involves a rightful concern for the church – one that even the Apostle Paul might have resonated with (2 Cor 11:28). More often, however, my fears arise from a less devout source. "The fear of man will prove to be a snare" (Prov 29:25) and I've caught in it's trap more often than a godly man should have. The levels of stress I've felt around video messages, and worries around the opinions of others concerning the leadership calls we are making, are evidence of my own weakness. But these fears "that make God look small" mustn't rule my heart. The fear of man (or of anything else) must be overwhelmed by a greater fear: the fear of God.Tweet


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International Symposium, December 7th, 2001, Vienna, Austrian Academy of Sciences
This symposium is a contribution to the scientific discussion of social, political, legal and economic aspects of access to public sector information and its digitisation.
The public sector is the biggest single producer and owner of a large variety and vast amount of information, reaching from administrative and government information to a diversity of non-administrative contents: e.g. legal and regulatory norms, political information, statistical, financial, and economic data, public registers, geographic, meteorological and environmental data bases as well as scientific, technical, medical and cultural information.
This information is important for several stakeholders: for citizens and civic organizations, for private businesses and for different agencies within the public sector. In particular, it is an essential resource for the creation of value-added information products and services by the information industry. Advanced information and communication technologies (ICT) play a key role in facilitating access and constitute integral components of "e-government" and "open government" as public sector reform projects. Access to public sector information has therefore become a key issue of public policy and is stimulating the discussion and design of public sector information and IT policies. The discussion on EU level has resulted in a 'Green Paper on Public Sector Information in the Information Society'.
Among the many topics around the design of public information policies, the questions of which public information should be accessible, to what extent and under which conditions, are of central importance. The symposium will address among others the following issues:
The symposium language will be English.
The symposium is organised by the Institute of Technology Assessment (ITA), Austrian Academy of Sciences, Vienna, and co-funded by the Federal Ministry of Economic Affairs and Labour (BMwA) and COST Action A14 "Government and Democracy in the Information Age". Kind support in programme planning was provided by Gerhard Wagner, Association of the Information Industry in Austria (VIW), Vienna, and Rudolf Lichtmannegger, Austrian Chamber of Commerce (WKÖ), Vienna.
Digitisation and digital rights management: experiences at ORF (Paper)
Peter DUSEK and Martin SZERENCSI, Austrian Broadcasting Corporation ORF (A)
Public access to audiovisual archives is particularly difficult. There are still a great deal of technical problems (i.e. network resp. storage capacities) but the real main problem is the abundance of legal challenges: copyrights, personal rights, editorial secret (journalist protection of unpublished basis material), neighbouring rights, etc. All this amounts to - together with a very complex production technique (where sound, script, moving image and photo are melted into complex structures) - an almost invincible challenge. If one searches for solutions, one has to keep in mind that the fundamental requirement is not only the content description of moving images, but also a practicable rights management system. The ORF Television Archive can introduce an interesting solution approach.
The foundations of United States government information dissemination policy (Paper/Slides)
Robert GELLMAN, Privacy and Information Policy Consultant, (Washington, USA)
The American marketplace for information goods and services is supported by constitutional and statutory policies that make federal government information widely available for all uses without restriction and usually at the marginal cost of dissemination. The policies are found in the First Amendment to the Constitution, the Freedom of Information Act, the Copyright Act, and the Paperwork Reduction Act. These laws work together to minimize government information controls and to maximize public access. The result is a dynamic marketplace with government, commercial and other participants and with public demand for more federal information fuelled by and met through the Internet. Some countervailing pressures can nevertheless be identified.
Cultural heritage: the conflict between commercialization and public ownership (Paper/Slides)
Edeltraud HANAPPI-EGGER , Technical University Vienna (A)
Cultural heritage - which can be seen as a specific part of public information - has become an important political header with respect to new information and communication technologies: on one side several cultural objects are in danger to be destroyed due to the bad state of materials, on the other side there is a general critique that a huge amount of cultural objects are not accessible to the public. For both aspects digitizing and offering access to those data via new information and communication technologies seem to be an adequate answer to the problem. Nevertheless in times of short budgets the question of selection (which pieces of cultural heritage should be digitized) immediately arises. Having a closer look to the meaning of cultural heritage and in particular to the underlying conflicting interests shows that the process of selection has to be seen as being embedded in a net of conflicting interests concerning several aspects such as selection criteria, access, and prizing.
Access models for public sector information (Paper/Slides)
Rainer KUHLEN , Humboldt University Berlin
The role of UNESCO with respect to access models for public information is analysed by reviewing some of its recent statements, recommendations and programmes. These documents can be considered the normative basis for a new and fair compromise or balance between public and private interests by keeping access to information and knowledge open and free (not necessarily free of costs, but free of restrictions) from a public point of view or controlled from a commercial point of view. We try to find out how UNESCO can find a balance between its moral objectives and its political dependencies. Restrictions on free access (leasing, zoning, filtering) are discussed as well as proposals to achieve and secure free access to information, such as cooperation/partnership between private and public interest groups, infra-/meta-structure services such as public portals, genuine public information services, provision of direct access to public information without commercial intermediaries (e.g. direct publication of scientific and curricular material in academic environments) and exemptions from commercial control and private (copyright) rights. These restrictions and proposals are discussed in more detail in the full text version.
Access to public sector information: in need for constitutional recognition? (Paper)
Corien PRINS, Tilburg University (NL)
This contribution focuses on the role of the law and, in more specific terms, the role of the constitution in modelling access to public sector information in our virtual society. The question immediately posed is whether the constitution actually plays a role in setting a legal framework for access to public sector information. What are the present dilemmas regarding access to public sector in an information society and do they justify a provision at the constitutional level. The answer to this question highly depends on the role of a constitution in an information society and more in general the role of the constitution under the countries' legal tradition. The primary aim of this contribution is to develop a vision on the role of the constitution when rectifying the present deficiency regarding access to public sector information. By way of an example, I have chosen the Dutch perspective. Thus, at various instances in this paper I will show how the Dutch government thinks about, and shapes, the constitutional status of access to public sector information. Of course, other countries as well may have dwelled upon the position of the constitution in light of the information society. Hence, the paper also takes a brief look at the legal status of access to public sector information in various countries.
Privacy issues as limits to access (Paper)
Charles RAAB, University of Edinburgh (UK)
This paper considers the question of public access to information in relation to the protection of privacy. It looks at, and comments upon, the issues involved in freedom of information in general terms, and in regard to public registers and records, from the perspective of privacy protection. The longest section traces the history of investigations and information market/society policy initiatives in Europe in assessing the extent to which data protection has played a part in the approach to widening access to information, and in helping to shape understanding of conflicts and solutions, and it touches briefly on the question of data-sharing in the public sector.
Possible structures for access legislation – how should the future access legislation be? (Paper)
Dag WIESE SCHARTUM, University of Oslo (N)
No abstract available...
Access to and exploitation of public sector information in the context of the eEurope action-plan (Slides)
Ivo VOLMAN, European Commission, DG Information Society
Public sector information is a key content resource in the Information Society and may become even more important with the move towards mobile communications. There are, however, a number of barriers present in Europe that prevent a full use of this resource and that limit - for example - the possibilities to set up cross-border information services based on public sector information.
The eEurope action-plan has defined a number of actions to improve the situation. The eContent programme stimulates projects that show the economic potential of public sector information. In parallel actions are undertaken that will improve the framework conditions for exploitation. At present the European Commission is considering to propose a Directive in order to achieve a minimum harmonisation of the exploitation regimes throughout Europe.
Legal and political framework for the exploitation of PSI in Central Europe for boosting the information and content-industry
Gerhard WAGNER, Association of the Information Industry in Austria VIW (A)
No abstract available...
UK Public Sector Information Policy and online Licensing Systems (Paper/Slides)
Jim WRETHAM, Her Majesty's Stationery Office (UK)
In recent years the UK Government has instigated a series of initiatives and policy reviews in connection with government information policy. The various reviews have focussed both on access to official information and its reuse by the private sector and others. Access to official information has been enhanced by the rapid expansion of information on government websites. Internet technology has also been utilised by HMSO, which takes the lead on licensing official information, in the implementation of an online licence known as the Click-Use Licence. This enables users to reuse a wide range of official information under the terms of one general licence.


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Engaged with a global financial information services vendor, we enhanced a multi-award winning platform used by thousands of companies globally.
We worked to ascertain objectives and requirements of the project, help uncover and shape content in order to develop a series of UX concepts, iterating on these to eventually develop visual design solutions.
We created a 52 module UX training program for an i-bank. The modules covered UX Strategy, Design, User Research, User Analysis & Modelling, and User Testing.
The core of the training was to give a hands-on experience, and let people solve real world problems. The aim was to educate the internal teams, predominately the Business Analyst community, on everything "UX" and to create a more user friendly platform internally, as well as externally for client facing solutions. This way, we gained customer satisfaction and efficiency.
Supplying consultants across the New York and London offices of a market leading i-bank, we improved overall client experience by delivering innovative technology solutions for the banks' external clients and internal front office business users. Ultimately, we resulted in the business enhancing their ability to capture opportunity and increase market share.
Engaging with a global financial information services vendor, we enhanced a multi-award winning platform used by thousands of companies globally.
The platform provides intelligence to enable businesses to make informed decisions considered on risk and opportunity.
We provided Senior User Experience consultants to deliver a solution which is user friendly, consistent, and has an intuitive interface design.
We partnered with one of the UK's leading online gaming firms to deliver three responsive projects which took a mobile first approach.
For the Sportsbook main website, we engineered template integration and styled new components to work responsively across devices and screens.
The market leading Sportsbook product went live in summer 2015.
We deployed a 12 person project team to deliver the successful divestment of two business units within a multi-national Cyber Security specialist.
We conducted a review of their current business systems and associated issues to produce a detailed problem statement. The output of that review reported on such findings: a design of the optimum IT architecture (to satisfy the problem statement), and an associated roadmap of change to deliver the architecture included in the design, all to ultimately support strategic goals of the organisation. This led on to supporting the existing IT department with an off-site Scrum team and delivering tooling on a new microservices based architecture.
Provided the client with a detailed architecture and roadmap that addressed their existing big data strategy, considering both functional and non-functional requirements, whilst ensuring it could handle a huge increase in volume and scale. We worked closely with the current team to ensure they understood the architecture and best practices in the areas of Big Data & Apache Spark to a sufficient detail to be able to continue with the architecture build out in 2019/2020. Instructed on how to address knowledge gaps on the team and supported a hiring strategy for the group in this area.
After a review of their 250 person Mobile Engineering team, we found there was a lack of junior talent and a number of unmotivated leaders. We created a bespoke 24 month program which supplied their 5 teams with 5 engineering graduates. This resulted in a more engaged group dynamic with greater synergies between teams, and a 40% greater employee retention rate of existing employees in the first year.
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When you're Samuel L. Jackson you can demand pretty much whatever you want and you might even get it.
The actor famously insisted that the working title for the movie "Snakes on a Plane" become the actual title for the film, saying the ridiculous title was the whole reason he took the film. And as Jedi Master Mace Windu in the Star Wars universe, Jackson personally asked George Lucas if he could buck Jedi convention and have a purple lightsaber, a demand Lucas initially denied but later acceded.
Now, Jackson might be trying to resurrect the dead.
In an recent Q&A on social media, Jackson was asked why his character, Mace Windu, was killed at the end of Star Wars Episode III—Revenge of the Sith. (To recap: Emperor Palpatine uses Force lighting to attack Windu, causing him to fall out of the window of a very tall Senate Building.)
"In my mind I'm not dead," Jackson said. "Jedi's can fall incredibly high distances and not die."
Asked by Entertainment Weekly to elaborate on his position that Mace Windu survived the fall against all odds, Jackson doubled down. "Jedi's can fall from amazing distances and there's a long history of one armed, one handed Jedis.[sic]" Jackson said he told Lucas he thought Windu was still alive, to which the creator of the Star Wars universe replied, according to Jackson, "I'm OK with that. You can be alive."
Lucasfilm was picked up by the Walt Disney Company in 2012 and Lucas no longer has an official role in developing the films, but remember, this is Samuel L. Jackson, who says he still has his Mace Windu lightsaber in his desk drawer at home, which, Jackson says, has the letters BMF inscribed on the on button.
We can't tell you what the acronym stands for but Google should be able to help you out.
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- Want Weekly Recs on What to Watch, Read, and More? Sign Up for Worth Your Time


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It must be something in the smart hub though, others seem to say if you remove the smart hub and use your own WiFi Access point then its fine. Hopefully one of the mod team will pick this up and resolve it like they did before.
Apparently not, so looks like the open reach modem is where the speed is set but there is some router setting that caps us at 50mbps. Once again, thanks to the team on here, I'm sorted with my upload speed though
Could do with someone on the slower provisioned line trying a third party router then. But I bet it would still run at the lower speed.
Just been reading the specification for WDM PON. It states "The OLT is responsible for allocating upstream bandwidth to the ONT"
Partly to manage possible transmission collisions between ONT's on the multiplexed upstream.
Something called physical layer operations, administrations and maintenance PLOAM messages.
Will investigate further 🙂
Ah !. When an ONT is powered up the head end uses PLOAM message to provision the ONU with a profile. This would indicate its the ONT ?
If it helps, when I first had 900 installed, I was getting 900/50 on the SH2.
I did also try a TP Link Deco M9 connected directly to the ONT and was getting 900/110. Switch back to the SH2 and straight back to 900/50. Did this back and forth a few times and was very consistently the same results.
Called BT and they said they would "change something within my profile" and after that, it was fine at 900/110 for a while. Then the FTTP decided to completely stop working, but that's a different story altogether.


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You will read how Jimani has fixed problems where there seemed to be no solution to the current laser marking situation. Jimani's expertise in developing, delivering, maintaining, and using laser marking systems is second to none.
Jimani uses lasers... Jimani builds lasers. See how this ties together in the real world of laser marking.


text: The much-anticipated reveal of Zero Motorcycles' first full-fairing street bike, the SR/S came a few weeks early by way of an internet leak. What sets this new bike apart from the brand's SR/F model, aside from the plastics, is totally re-engineered geometry. A more relaxed & upright seat position, higher handlebars and lower footpegs put riders right in the sweet spot to enjoy all 110 horsepower as well as the 200-mile range and a top-speed of 124 MPH.