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It's been nearly two weeks since it was made official that J.J. Abrams would be directing the first movie in a new 'Star Wars' trilogy for Disney and Lucasfilm. Since then everyone has been weighing in on social media and wondering if the director will still honor his obligations to other franchises like his newly targeted 'Portal' and 'Half-Life' films, 'Mission: Impossible', and, of course, 'Star Trek', just to name a few. Chris Pine, the captain of the Starship Enterprise himself, threw his two cents into the conversation not too long ago, and now a few more crewmembers weigh in on their leader's new endeavors with the "rival" franchise.
In an interview with Entertainment Weekly (via Comic Book Movie), Zachary Quinto and 'Star Trek' co-writer Roberto Orci share their thoughts on Abrams directing the 'Episode VII'. First, Orci expresses that he's happy that his colleague is pursuing a life-long dream of his:
"For J.J., this is achieving a childhood dream. 'Star Wars' is what got him in the business. So watching him go to his Super Bowl like this? It's genuinely joyful for me. [But] as a guy who is in love with 'Star Trek' and in love with this version of it? It puts a scared lump in my throat. It's like hearing one of the band members is going to do a solo album. I know 'Star Wars' is going to be better for it, and I suspect 'Star Trek' will be fine with the rest of us still here."
Quinto speaks on the possibility of Abrams stepping back from the director's chair for the sequel to 'Star Trek Into Darkness':
"I don't think anybody feels like he's going. We feel like he's growing. J.J. surrounds himself with talented people, and if the day is coming where he has to hand off the director's chair to someone, then we will all embrace that person and trust that [the new director is] the next best choice. We're excited that is being so bold and so declarative about what he wants to do and sees ways to bring his talent to a classic franchise — like 'Star Trek' four years ago — that can use a fresh injection of new perspective. And we all benefit as moviegoers. And he'll be around. He'll still produce our movie even if he doesn't direct it. And maybe there's some version of this where [an upcoming Trek film] fits in [to the release calendar] in a way where he can come back around as director for us as well."
It good to hear that the whole 'Star Trek' crew is being very supportive of J.J. Abrams and his opportunity to pursue this passion project. Are you as supportive as Spock, Kirk, and the rest? Share your thoughts about J.J. Abrams directing 'Star Wars: Episode VII' in the comments below!


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Will be launched in North America later this year.
Announcing the fifth generation model last month, Honda stated that the 2017 Honda CR-V will be made in East Liberty, Ohio and Greensburg, Indiana in the USA and in Alliston, Ontario in Canada. The Canadian production was planned to suffice the EU region' demand as well, but a new report from Automotive News Canada says that the plan has been reversed.
Honda of Canada Manufacturing had confirmed that it will make the Euro-spec CR-V back in March 2015, which would have made the SUV the Canadian subsidiary's first model to be exported to Europe. However, the company's spokesperson Laura Heasman has now told the Canadian publication that the Alliston facility will focus on supplying the North American markets due to the "greater-than-anticipated" demand for the current model and the 2016 Civic within the North American region.
Resources previously allocated for that will now be utilized by the North American-spec CR-V. The model is planned to launch in Canada in December 2016. Its U.S. launch is also set to take place later this year, while the Thai launch is expected in Q1 2017.
Also Read: India-bound Honda WR-V teased before tomorrow's unveil
Like the fourth-gen Honda CR-V, the fifth-gen Honda CR-V will be a CKD product for India. A report earlier this year said that the all-new model will have a localisation level of 65%, which could mean a circa INR 20 lakh pricing for the base model.
[Source: Automotive News Canada]

subset: commoncrawl


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United India Insurance Company Limited Recruitment:- United India Insurance Company Limited, an Indian government-owned insurance company, has made a public announcement to procure candidates for work on a contractual basis. There are 10 vacancies for the posts of Medical Administrative Officer. Those candidates who fall in the eligibility circle may apply online on or before 10 June 2020 in order to benefit from this amazing opportunity.
United India Insurance Company Limited Recruitment Notification :
Organization Name | United India Insurance Company Limited |
Name of the Vacancy | Medical Administrative Officer |
Number of posts | 10 |
Last Date of Application | 10 June 2020 |
United India Insurance Company Limited Recruitment Total Vacancy Details:
Company Name: United India Insurance Company Limited
Name of The Posts:
- Medical Administrative Officer – 10
Last Date to Apply: The final date for submission of application form is 10 June 2020 and the commencement starts from 29 May 2020.
Educational Qualifications: Job opportunists who are applying for this job should have done MBBS from a recognized medical college/institute/university approved by Indian Medical Council.
Selection Procedure: Candidates will be selected based on their performance in the Personal Interview.
Pay Scale: Chosen candidates will get Rs.69000 per month.
Application Fees:
- GEN/OBC category applicants will pay Rs.536 as an application fee.
- SC/ST/PwD/ExSm category applicants will pay Rs.236 as an application fee.
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NOTE: The candidates who will be selected will be called for the personal interview. Keep following the official site to get more updates.


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FAQ & Thoughts
Q. How far was the trail?
A. The official Appalachian Trail is 2168.8 miles, but that does not include the 8.8 mile approach walk from the bottom of Amicalola Falls in GA, below Springer Mountain; the 5.2 miles to get back down from Katahdin; or the many miles to restock points, post offices, scenic views, water sources, and shelters. All said, a person who completes the trail easily walks over 2200 miles.
Q. And how long did it take you?
A. It took me 95 days, which includes 4 zero days; the final average was almost 23 miles per day. Most people complete the trail over a period of 5 to 7 months; I simply did not have the luxury of time. I'll be the first to admit that my hike was a different type of hike – I was much more focused on the physical challenge and the backpacking elements than on the social scene and the irresponsibleness afforded while out on the trail. But I think that, in many ways, the rate at which I hiked the trail helped me to complete it: signs of progress were not hard to find, and my momentum was always carrying me.
Q. Do you feel as if you missed anything because of how fast you were going?
A. To some degree, yes. In particular, I wish I had been able to spend more time in the trail towns, getting to know their unique histories and personalities; and to hike more with my family members and my closest friends, which I was unable to do because of the time I would lose. But that is about it – after three months, I knew what it was like to poop in a privy, eat Ramman noodles, and smell like a homeless person; I had persevered through physical injuries (e.g. severe chafing), loneliness and homesickness, and endless miles of nothing but rocks, roots, and trees; and I knew how it was to hike in the rain or to get caught in thunder and hail storms. Most importantly, I still hiked every mile of the 2168 on the trail, and that constitutes a thru-hike in my mind.
Q. Did you have a "fun" summer?
A. No, it was definitely not. I associate "fun" with leisure – and the trail is about as far from leisure as one can possibly get. Any person who starts the trail with the idea that it will be a "fun" experience is completely disillusioned; their romantic notions of the trail will be crushed in the first quarter of the trail – and, for many, it happens earlier than that, as evidenced by the number of hikers waiting for the bus at Neil's Gap, just 30 miles north of Springer. Remember that the trail, in its most reduced form, is a hike of 2168.8 miles in length – hitting up trail-town bars, taking days off, hostelling it, and spending hours at scenic vistas are not rewarded with "bonus miles." The only way to finish is by walking; any non-walking activities are distractions.
There is not a second part to this answer. No, it was not fun. However, this summer was extremely rewarding and a great experience – something that I will remember, talk about, and be affected by for the rest of my life. It is yet another example of how the most rewarding activities are those towards which we put the most energy.
Q. What was your trail name?
A. Trail names are assigned – either by the individual or by other hikers – to every hiker on the trail. Then, instead of introducing yourself as, say, "Dan," you introduce yourself as Funky Avacado, or another strange name that indicates something about your personality or reveals something about your trail history. My trail name was Paul Revere, given to me on the third day of the trek by a crazy man from outside Atlanta, who apparently thought there was enough correlation between me being from Massachusetts and Paul Revere to give me the name. In the end, I found the name was fitting: according to people behind me, I was a myth of sorts – right up there with The Postman and Lightning Bolt, who people had heard about but had never personally met; the name also was associated with being fast. Perhaps the best names belonged to The Trees, two graduate students from the West coast who both were about 6' 4" and weighed maybe 170 pounds, each with gangly arms and legs. They also had individual identities: meTree and youTree.
Q. What were your favorite sections of the trail?
A. In the south, the best stretches include Roan High Knob, the subsequent balds, and the Hump Mountains, TN; and the Grayson Highlands, in southern Virgini
A. In the north, I loved the Presidentials – I'm biased, as that has always been my mountainous refuge – the Mohossuc's, Saddleback Mountain, and Katahdin.
Q. Do you think that you will do the trail again?
A. I see myself doing my favorite sections again, perhaps many times. But I do not see myself doing the whole trail again – it was a great experience, but there are other equally rewarding experiences out there that I have not yet tried. (There's an implicit message in that last statement.)
Q. What were you eating?
A. I was eating anything – and preferably a lot of it. For breakfast, I would typically have 2 sleeves of pop-tarts and a granola bar. For snacks, I would usually split a 1-pound bag of granola cereal and a 11-oz bag of Reeses' pieces over two days; or I might eat 6 to 8 Sunbelt granola bars. When I was carrying a stove – from GA to VA, and from VT to ME – my dinners got reduced to Ramman noodles (2 packages), coos-coos (1 5-oz box), or roasted garlic mashed potatoes (for 2 cups of water) in tortilla shells; I added textured vegetable protein (TVP) to almost all my dinners. When I did not have my stove, I ate cold cuts on bagels or flavored bread.
Q. What kind of wildlife did you see?
A. Mammals: lots of deer, two moose, 7 or 8 bears including 5 in NJ in two days, a bobcat in the Shenandoahs, a raccoon, rabbits, wild turkeys, squirrels and chipmunks. Reptiles: a half-dozen rattlesnakes and copperheads, box turtles, caterpillars and centipedes, and leeches (just in ME).
Q. Who did you hike with?
A. No one, for an overwhelming majority of it anyhow. Hilary and I hiked the 35-mile stretch between Davenport Gap and Hot Springs together, then another 10 miles in V
A. I had hiking partners for 6 days in and around the Smokies, for a day or two in MA and VT, and for 2 days in Maine. My family – save for Kerri – Joe, and Hilary all hiked up Katahdin with me; my parents put forth a valiant effort but did not make it to the summit.
Q. How have you found the transition back to running?
A. For the first week, I definitely was feeling the effects of not having run or stretched in three months; and I swear that my knees are about 40 years old now while the rest of me is still 21. I have been running now for three weeks and am feeling much better, averaging about 6 miles per day. This quick recovery is no surprise: you can't hike 2100 miles in 3 months and not be in half-decent shape – my legs were used to moving, unlike when coming off an injury.


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When asked where someone "new to the Bible" should start reading, I suggested that they begin with the Gospels, specifically Mark and John. But, they also wanted to know where to go from there.
I don't believe there is any one set right order of the books of the Bible someone unfamiliar with Scripture should follow.
But, I do believe it helps to first understand God's central theme and gain a big picture before getting into some of the more detailed or harder to read books.
Suggested Order to Read the Books of the Bible
The Gospels of Mark and John
By beginning with the Gospels of Mark and John, we get a picture of the One around whom the Bible revolves, Jesus.
Genesis and Exodus
Next I would suggest going to the beginning of the Bible to read Genesis and Exodus where we learn why Jesus dying on the cross was necessary. The last half of Exodus gets into some details of the law and tabernacle. Bear with it to give yourself a concept of the tediousness of keeping the law.
Romans and Galatians
After reading Genesis and Exodus, you might want to go back to the New Testament to read the books of Romans and Galatians. These books lay out how keeping the law which you just would have read about in Genesis and Exodus was not sufficient to save people.
1 John
Maybe it's now time for gaining some assurances of life in Him and God's love for us. Since second and third John are short, you might want to just finish reading through them.
Matthew and Luke
From there we might want to take in some more details about Jesus.
Luke ends with Jesus being taken up into heaven so why not read about what happened next. The book of Acts provides a historical account of the beginning of the Church.
The book of Ephesians gives more understanding of the Church as well as our identity in Christ.
Continue on to Colossians to reinforce the supremacy of Christ.
The Rest of the Books
Reading the above mentioned books should give you a good basis for then getting back to all the other New Testament and Old Testament books. Keep in mind that there will be some harder to read, more detailed parts, but having already read the books listed above, you have a better foundation.
You'll find this plan in the New to Bible Reading Discipleship Tool along with additional input on the above, help with the rest of the books, and a big picture look at the Word and the God behind Scripture.


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House distillation alcohol is being prepared by many those who have discovered the intricacies of distilling moonshine. The most crucial part of the distilling procedure is to make a good homemade still. THE still can be created by using, a container that has a lid with a hole, a rubberized tube that fits firmly into the hole, a jar and cold drinking water or glaciers to awesome the tube home-distillation.com. However it is crucial to note that it is unlawful in most states to distill alcohol in your own home so be sure you are not breaking any kind of laws when you home distill alcohol.
Some of the fundamental ingredients you will have to distill alcohol at home are corn meal, water, sugar, yeast, malt. Blend these elements inside a large pot/container. This mixture is called the actual �mash�. Leave this in a still to ferment. Fermentation will depend on exactly how warm the mash is. Heat the mash to a temperature of 173 degrees and you will find that a clear fluid which has the colour of a dark beer is actually produced. The watery vapor that's created should be trapped utilizing a coil or tube. Transfer the steam into another container. Whenever this steam condenses, you're going to get alcoholic beverages. This process can be duplicated around eight instances prior to the mash has to be transformed.
You can make your moonshine still at home with the following: a steamer or even crock-pot with a cover, copper tubing, a large plastic material bottle with a lid, a jug, some filters, water-resistant sealant and charcoal. Make a hole in the steamer cover and give food to the copper tubing into it. Make a big hole within the container to be able to put ice in it. Make another hole inside container lid and feed the actual copper tubing into the container lid as well as out from its side. Place the end of the lines into the jug/storage pot exactly where you will shop your own alcohol. Close up any spaces within the holes round the pipe so that there's no seapage of gasses etc.
Fill up the actual steamer with all the ingredients as well as fill up the bottle with ice. Heat the mixture in the steamer to a temperatures of 175 to 200F. You will need to throw away the very first ounces of alcoholic beverages produced since it is filled with impurities. Ice will have to be put into the bottle all the way through the process. Keep trying the actual distilled brew for high quality and taste.
House distillation alcoholic beverages pros have recommended that you simply operate the finished produce through your own still for that 2nd time before you decide to strain it through the filter systems learn more here. The jug shouldn't be sealed too firmly after it's been filled because the moonshine/alcohol will create a lot of gas during the fermentation. Sunning the moonshine through a still will balance all of the tastes and create a good alcoholic beverages. You will be aware that the fermentation procedure is total when the mash stops bubbling and starts to get crystal clear.


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From: firstname.lastname@example.com
To: email@example.com Sent: 12/30/2011 7:28:25 P.M. Eastern Standard Time Subj: RE: Fatima Regencia-Dompor
Hi Yen and Dwin, Its really sad to hear the news. It seems like yesterday when Babette met me in Orlando and treated me to a christmas holiday show, shopping some books and dinning out. She even fetched me from convention to show me around and brought me to thier home. Kindly extend my symphaty to Gerry and kids. Memories of her is fresh in my mind. Praying for strength for the family in facing this stage of life. I thank God for good memories of Babette with her family. Regards to Gerry and Kids. Thanks to you Yen, Dwin for connecting me to them. Ching
(Cecilia Fuentes-Yee, MD – Cebu City, PHIL)
From: email@example.com
Sent: 12/30/2011 9:13:26 P.M. Eastern Standard Time Subj: Re: Fatima Regencia-Dompor
Our deepest sympathy to the whole family. She will be in our prayers.. May her soul rest in peace...
PICHI and Family
(Antonio Vicencio III, MD – Palm Coast, FL)
From: firstname.lastname@example.com
To: email@example.com Sent: 12/30/2011 9:32:33 P.M. Eastern Standard Time Subj: Re: Fatima Regencia-Dompor
I am quite sad to hear another classmate left us again.May she rest in peace.Glenda
(Glenda Montecillo-Brasda, MD – Chandler, AZ)
From: email@example.com
To: email@example.com, Sent: 12/31/2011 1:27:51 A.M. Eastern Standard Time Subj: Re: Fatima Regencia-Dompor
Our deepest sympathy to family and friends who loved Timay. We join you in prayer for the eternal repose of her soul. The Carampatans
(Ramon Carampatan, MD – Sierra Vista, AZ)
From: email@example.com
Sent: 12/31/2011 4:58:30 A.M. Eastern Standard Time Subj: LOVE & PRAYERS
To our dear Timay - a very dear classmate, sister and friend whom we have met in this lifetime…
We thank God for giving us the chance to be with you once upon a time in a place called Cebu and a school named Cebu Institute of Medicine.
We will forever cherish the wonderful times we shared… the beautiful memories we created all those years of our young lives --- all the joys, the fun, the seasons of the sun...
So long… farewell, our dear Timay…
Love and prayers from your classmates
(Written by Henry Yu, MD – Cebu City, PHIL)
From: Militar, Dr. Epifanio Sent: Saturday, December 31, 2011 12:55 AM To: email@example.com Cc: email@example.com Subject: RE: Update on Fatima
Our sincerest condolence to Timay's family. Offering prayers and mass for her. May she rest in peace...
From the Militar family.
(Epifanio Militar, MD & Carmelita Bringas-Militar, MD – Fonda, NY)
From: email@example.com
To: firstname.lastname@example.com Sent: 12/31/2011 1:35:27 P.M. Eastern Standard Time Subj: Re: Fatima Regencia-Dompor
Our heartfelt condolences from Ellen Alegrado Chavez and family
(Ellen Alegrado-Chavez, MD – Cebu City, PHIL)
From: email@example.com
To: firstname.lastname@example.com Sent: 12/30/2011 6:47:38 P.M. Eastern Standard Time Subj: Re: Fatima Regencia-Dompor
Hi Edwin, It's a very sad news especially for this holiday season and just a few weeks after Alice left this world too. I pray for her eternal repose. What was the cause of death? Butching
(Francisca dela Cruz-Roa, MD – Makati, PHIL)
From: firstname.lastname@example.com
To: firstname.lastname@example.com Sent: 1/1/2012 12:59:19 A.M. Eastern Standard Time Subj: Re: Update on Fatima
Sad news indeed for our batch 78, Our condolences and prayers to the family..
(Prometheus Luza, MD – Loma Linda, CA)
From: firstname.lastname@example.com
To: firstname.lastname@example.com CC: firstname.lastname@example.com Sent: 1/3/2012 11:17:14 P.M. Eastern Standard Time Subj: Re: Babette
Our sincerest condolence for the passing of our dearest classmate, Fatima. We will include her in our prayers. Macky and Emma Sent from my iPad
(Marcos Sunga, MD & Emma Yap-Sunga, MD – Rosiclare, IL)
From: email@example.com
To: email@example.com Sent: 1/4/2012 2:24:46 A.M. Eastern Standard Time Subj: Re: Update on Fatima
Our dear Edwin and Ayen,
Just read your emails and learned about Timay Pls extend our sympathy to her bereaved family. Thanks
Leo and Judith
(Leo & Judith Amparado, MD)
From: firstname.lastname@example.com
To: email@example.com Sent: 1/4/2012 5:46:34 A.M. Eastern Standard Time Subj: Re: Babette
Dear Gerry,
We are very saddened with Fatima's passing.
We have offered masses hear in Cebu for Timay's soul.
Fatima was a classmate and friend since our collegiate years in BS Biol. at San Carlos University. She always was a fun loving but very sincere Lady, no wonder all of those who knew her loved her too.
Farewell Timay. We will meet again
Jojo & Jeanne Flordelis
(Jojo & Jeanne Flordelis, MD – Cebu City, PHIL)
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Leva Bonaparte Opens Up About Owning Restaurants with Her Husband Lamar
The new Southern Charm cast member described teaming up with her husband to bring "Miami and New York to Charleston."
Leva Bonaparte and her husband, Lamar, have found great success mixing business with pleasure.
"My husband and I are business husband and wife in Charleston. We are restaurateurs. We're a little well-known," the new Southern Charm cast member said during the show's November 5 episode. "When we opened Republic, it was a huge success. I'm talking like line up around the block and it's still the 'it' spot in Charleston. Then Bourbon N' Bubbles is our high-end lounge on King Street and then you continue down the block where we parked Mesu and we are in the process of opening a high-end sports bar."
"We wanted to bring Miami and New York to Charleston," she added. "So we built it and they came."
As Leva spoke about her relationship with Lamar, she made it clear that she feels she has met her perfect match both personally and professionally. "On my 29th birthday, I went out and I met Lamar. I felt like I met a wolf I could run with. We built things together, we were inspired together," she said. "I find his intelligence and creativity so attractive, like, it's a sustainable sexy and I'm pretty sure he finds the same thing with me."
In the video above, Leva gave BravoTV.com a tour of Bourbon N' Bubbles and shared exclusive details about how the stunning space came together. "All the marble and everything we imported into the space was brought in from Italy," she said. "People who know me know I'm a big lighting buff, so these chandeliers we brought in from the U.K. to me felt almost like a bourbon glass ... Everyone knows our establishments have great lighting."
Get a full look at Bourbon N' Bubbles in the video above!
Want more Southern Charm? New episodes air every Thursday at 9/8c or catch up on the latest season through the Bravo app.


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8 Essential Diasporic Novels
In a Venn diagram of modern diasporic and postcolonial novels, there would be a healthy amount of overlap. Though these terms are contested and not always clear-cut, both frequently grapple with the legacy of powerful nations carving up distant territories. In both, experiences of multiculturalism and inequality may be core to personal as well as national consciousness. In novels about diaspora, migration – whether in the present or involving past generations – looms large.
These books are often concerned with power, identity, and privilege. They recognize the complexities of belonging, from minority or under-represented perspectives. And they may reveal as much about the "host country" as about the "home country" (while recognizing that these concepts are fluid and often flawed). The novels that I find most revealing about British identity, for instance, are by immigrants and the children of immigrants.
This is a list of the novels that have most shaped my thinking about diasporas. Many of these characters are affluent, which reflects the privileges inherent in who is allowed to move freely in the world. There's also a clear bias toward U.S. and UK books. This suggests the outsized role that the United Kingdom and States play in migration stories, particularly those written in English, but also my personal history as a dual citizen of these two countries.
The Reluctant Fundamentalist by Mohsin Hamid
In The Reluctant Fundamentalist, upwardly mobile cosmopolitanism is key to the protagonist's identity. It also feeds the sense of injustice that ultimately leads to violence. This slim, elegantly disturbing novel is essentially a long monologue. That makes it feel uncomfortably intimate to follow Changez's path from a glittering career in international finance to disillusionment with Pakistan's manipulation in international relations. Changez's epiphanies come through travel and intercultural contact, making it a novel about movements in multiple senses.
The Old Drift by Namwali Serpell
The Old Drift is stunning in its historical sweep, even as it questions the way history is packaged for different groups of people. This history is heavily marked by colonialism and resistance to colonialism, with some fascinating detours: the teenage "Afronauts" of Zambia's 1960s space program (true), and the mosquito-mimicking drones and ubiquitous human microchips (not yet true). Countries of origin, for these Zambian characters and their ancestors, remain close at hand – provoking guilt, nostalgia, pride, confusion, and many other emotions besides.
Pachinko by Min Jin Lee
(Japan/South Korea/North Korea)
Affluent East Asia isn't always considered part of the postcolonial world, yet as Pachinko meticulously details, colonization has strongly shaped Korean identities and relationships with neighboring countries. The Korean family in Japan faces many indignities because of their origin, from being segregated in squalid housing to being forced to take Japanese names. And the younger generations, rather than casting off their outsiderness, make dramatic choices to accommodate it.
White Teeth by Zadie Smith
White Teeth knows to the bones how it feels to have conflicting loyalties. These aren't just about religion and nationality, but also about ideology and kinship – things that can switch from ambivalent to fervent in the twitch of an eye. The novel is also very funny in its exploration of multiracial, multicultural London.
Maus by Art Spiegelman
This genre-spanning graphic novel finds novel ways to convey not just the horrors of the Holocaust, but also the generational legacies of that trauma. The first volume is subtitled "My Father Bleeds History," which is an apt description of the ways that displacement can continue to leak out and reveal itself, even decades on.
These Ghosts Are Family by Maisy Card
This epic novel unspools the long tails of trauma and love in families webbed among the UK, Jamaica, and the U.S. These go forward and backward in time among, for instance, slaveowners, healthcare aides, addicts, lovers, and, yes, ghosts. The experiences of the Jamaican middle class characters, who find themselves in lowlier circumstances in the U.S., attest to the complications of status in a migratory world.
The Impressionist by Hari Kunzru
Kunzru writes brilliantly about Britain's attempts to remodel India partly in its own image. This extends even to the manicured English gardens that just don't work in the Indian climate, but that many elites in India insist on regardless. But The Impressionist also explores colonialism's efforts to penetrate the minds of the colonized, for example through English children's books presenting a romanticized view of Jolly Old Blighty to distant slum dwellers. The multiracial protagonist of The Impressionist absorbs new names and identities as he crosses borders. His shapeshifting is both riotously entertaining and a useful metaphor for the unfixed nature of identity.
We Need New Names by NoViolet Bulawayo
We Need New Names is both the title of a brilliantly poignant novel and an effective description, just on its own, of the complexities of migrant identity. Darling grows up in a precarious Zimbabwean settlement full of both fun and trauma. She and her friends long for the imagined wonders of the US, but after she actually arrives there, sadness continues to shadow her life. Finding a secure place in the world, she realizes, is about more than just physical security of housing.


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Black Friday is coming, so how did it start, are you ready for it and what are some of best bits so far?
November 1975 is the first proper record of the term 'Black Friday' being used to describe the day after Thanksgiving as the "the busiest shopping and traffic day of the year" in Philadelphia, which is where the phrase seems to have originated from. There are many competing theories but the most likely appears that it was simply originally referred to as Black Friday in Philadelphia by police describing the traffic deadlock in the city caused by all the extra people out shopping.
The increase in popularity of 'Black Friday' over time
Over time, Black Friday morphed into a generic term to describe the 'busiest shopping day of the year' throughout the USA and abroad, even though it actually wasn't all the way until 2003 (despite various media reports to the contrary) that Black Friday actually became the busiest shopping day of the year.
Black Friday is actually insane…
The idea has spread not just throughout the US but across the globe with retailers pushing the idea into other countries. This is often reinforced by media reports on the potential hysteria, stock shortages and bargains. This in itself helps to fuel the hype, which in turn creates more drastic media reports.
It's this hype which drives a fifth of shoppers in the US to camp out the night before in the hope of grabbing a bargain.
Cyber Monday
The fun doesn't stop with Black Friday, for online retailers Cyber Monday has traditionally been the Monday following Thanksgiving. In 2003 it began to emerge as a strong day for online sales, with people not able to make it to the sales purchasing online instead.
Back in 2012 there was a Gallup Poll which showed that only 18% of adults actually planned to participate in Black Friday. Of that 18% the demographic was much more skewed towards the young, who have traditionally been the largest demographic for online shopping as well. This puts in context the move from retail to online, or in other words for spending to shift from Black Friday to Cyber Monday.
Cyber Monday has continue to grow not only in revenue, but also in duration, it has now spread into Cyber Week with sales running from Black Friday through the following week.
Source: https://en.wikipedia.org/wiki/Cyber_Monday
So the potential is huge. With over $3 billion up for grabs, what are the best strategies for making the most out of Black Friday and Cyber Week for your online business?
Getting the most out of Black Friday
Black Friday sees several trends each year, which having a solid knowledge of will help you optimise your campaigns for maximum effect. Usefully Adobe publishes an annual report on the trends seen each year.
Here are some of the key insights;
Overall web traffic to retail sites increased by 11.9 percent on Cyber Monday, with the season average at 5.7 percent. Mobile set a new record representing 47.4 percent of visits (39.9 percent smartphones, 7.6 percent tablets) and 33.1 percent of revenue (24.1 percent smartphones, 9.0 percent tablets). Smartphone traffic specifically grew 22.2 percent YoY while revenue coming from smartphones ($1.59 billion) saw 39.2 percent growth YoY, a new all-time high. Mobile transactions are closing at a 12 percent higher rate compared to Cyber Monday 2016. For purchases made on smartphones, Apple iOS led with an average order value (AOV) of $123, in comparison to Google Android at $110.
Expected shopping surge in the late hours of Cyber Monday: Three hours in the evening of Cyber Monday (8-11 p.m. in each local market) are expected to bring in more online revenue than the average 24-hour day. Conversion rates will reach their peak during the last hour of Cyber Monday (11 p.m. – midnight) at four times the annual average.
Top retail promotion drivers: Search drove the majority of online sales on Cyber Monday at 41.7 percent (paid search at 22.9 percent, organic search at 18.8 percent). Direct traffic and email drove 24.8 percent and 24.9 percent respectively. Paid search saw the strongest growth at 8.3 percent YoY.
Standing out from the crowd
So whilst every major retailer is gearing up if you want to stand out from the crowd you need a way of reaching your audience which is a little different. Offering a really deep discount is always one way of doing it, but to cut through the noise you need to have a compelling campaign that also resonates with your audience.
Patagonia have a history of running Black Friday campaigns which go against the norm. Having previously urged customers not to 'buy this jacket' and then going on to see a rise in sales, they decided to maximise the amount of good they could achieve on Black Friday.
In 2016 Patagonia ran a campaign promising to donate 100% of sales on Black Friday to grassroots environmental groups. Not 100% of profit, but actually 100% of all the money paid for the item.
Patagonia would usually expect to achieve $1.5 to $2 million in sales on a typical Black Friday. However, they factored in the promotion and forecast sales of $3.5 million. The end result was somewhat more spectacular and blew that estimate away on every front:
- Total sales came in at over $10 million
- In-store foot traffic was up 17%
- In-store sales were up 76%
Stats from http://www.valorcsr.com/blog/2017/7/31/patagonias-black-friday-promotion-100-for-the-planet
I couldn't find any data on what the sales surrounding Black Friday were for Patagonia, but we know that sales throughout Cyber Week will outstrip those achieved on Black Friday alone. It is, however, it's hard to know if the additional sales and exposure would have outstripped the number of customers who specifically purchased from them because of that offer and would not purchase again. Especially as over 70% of shoppers were first time buyers.
What we do know is that Patagonia offered something completely different and authentic in the face of the normal consumerism driven Black Friday advertising and it was incredibly effective. The key here is authenticity, it was an offer that perfectly fitted their brand and a message that their audience wanted to spread.
Cards Against Humanity
Cards Against Humanity has a youthful and cheeky brand image, which matches their product. They are sometimes looking to shock their audience and also just see what they can get away with.
Each year they run a Black Friday promotion or 'prank' which is usually the opposite of what you would expect.
For example in 2015 they took down their online store and simply gave shoppers the opportunity to give them $5…
This year we offered our customers the ultimate Black Friday experience - the ability to buy nothing from us for $5. We took our entire store offline, and put up a simple payment form where people could give us $5.
11,248 people gave us $5, and 1,199 people gave us more than $5 by filling out the form more than once. One enthusiastic fan gave us $100. In the end, we made a windfall profit of $71,145.
Cards Against Humanity is known for our charitable fundraising - since 2012 we've raised nearly $4 million for organizations we love like Worldbuilders, the Sunlight Foundation, the EFF, DonorsChoose.org, the Wikimedia Foundation, and the Chicago Design Museum. We even started a $500,000 full-ride scholarship for women getting degrees in science.
There's been a lot of speculation about how we would spend the money from Black Friday, and we're happy to announce that this time, we kept it all.
Last year they chose to run a campaign giving people the opportunity to donate $15 to 'save America' which included 'destroying homework' and 'saving baseball'.
Campaigns like this, or the time they raised the price of their product on Black Friday and still saw an increase in sales, work because they are authentic to the brand and so resonate with the audience.
Once again it's flying in the face of the usual Black Friday campaigns, and doing it in a way that people who are likely to buy their product will want to share. It stands out super strongly from what everyone else is doing.
Sometimes it's just about really getting yourself noticed. Which is what Quirky.com did in 2017 with this big, bold and heavily animated email campaign.
They led their email campaign with a great offer and really strong imagery to back it up. The heavy use of animation ensures it stands out from everything else in your inbox.
Ultimately Black Friday is a time where consumers are ready to part with their cash, reflected in the rise in traffic and conversion rates. But in order to make sure it's your brand they are converting with you need to be doing something bold to capture that traffic in the first place.


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Materials: a 2 X 1 Coffee Table Birch, (2) FINNVARD Trestle Birch
Description: Had an old MAGIKER coffee table that lost its legs. Plopped it onto a couple FINNVARD trestles to create.
A very unique and highly adjustable desk. Can be raised to create a standing desk, angled to create a drafting desk, or left flat and low as a traditional height minimalist desk.
Incredibly simple and extremely functional if a bit minimalist.
~ Dudley, San Francisco


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Russia is one of the most developed countries in Europe, with a high human development index and an acceptable, tolerant society. However, some aspects of meeting Russia girls are difficult for foreigners. Not only is Scandinavian culture different from what you are used to, but the current social climate also may not be what you expected. But online dating is gaining more and more popularity every year in Russia. Websites allow people to meet and communicate more easily. So you could try your luck, and maybe you will meet Russian girl. Keep reading to learn more about Russian women.
💞 Popularity among Foreigners | 90% |
💍 Successful Marriage | 87% |
📚 Language | Spanish
English |
Russian Women: Pros And Cons
The vast majority of beautiful Russians are associated with the idea of an untouchable, restrained Snow Queen. In fact, on closer acquaintance, this myth dispels. Russian women are a dream for a self-confident, self-sufficient, serious man. Russian ladies are wonderful as friends, partners for both business and intimate meetings. Let's see what attracts men to these charming ladies from Russia and what features of Russian women are a warning to meet and continue a relationship.
Russian women are some of the most beautiful and intriguing women in the world. Meeting Russian brides can be a great way to find a life partner or simply to enjoy a different culture and experience. Here are just a few reasons why you should meet with Russian women:
These brides are incredibly beautiful. If you are looking for a physically stunning woman, then meeting Russian women is a great option. Russian women take pride in their appearance and spend a lot of time and effort on their beauty regimes. As a result, they tend to be drop-dead gorgeous.
They are usually well-educated. In Russia, women have opportunities to pursue higher education and many Russian brides have advanced degrees. If you are looking for an intellectually stimulating conversation partner, Russian women may be a good option.
If you are interested in meeting Russian women, there are many ways to do so. You can attend Russian social events or Russian language classes, or you can use a dating site that specializes in connecting Western men with Russian women. Whatever route you choose, meeting Russian women can be a rewarding experience.
Advantages | Disadvantages |
Russia women are responsible family partners | Some Russian woman could be emotionally restrained |
Russian girls are friendly to the interlocutor | They do not rush to actively develop relationships |
Russians are highly educated in culture and literate | Local singles dislike obligations |
They are financially independent | Single lady in Russia doesn't like to discuss personal life |
Dating Options With Russian Woman
Do you want to meet a Russia ladies? At first, this may seem like a mission impossible. Russia women are reserved, they tend to stay with their group of friends, and they are convinced of equality and feminism, so some may perceive their restrained and cool behavior as an insult. Russian women dating requires effort, desire, and perseverance from you.
Personal Meetings with many Russian Women
Local men are usually hesitant to approach their wives. However, Russian women want them to do it. Russia women appreciate when a guy takes the first step and does all these polite things. Our suggestion: when meeting Russian brides, do not hesitate to show initiative and reasonable interest. Approach the woman you like, pick up her phone, write to her, invite her, and so on. In other words, many Russian women want men to make some effort, but they are ready to take the initiative. Single Russian ladies do not mind going to a restaurant, cinema, or cafe. However, she will do so after several conversations. Romantic relationships in Russia instantly evoke candlelight dinners in cozy Scandinavian interiors or walks on snow-capped mountain trails with stunning views. Almost half of the Russia households consist of a single adult without children. While the share of such families in Europe does not exceed an average of one-third of the population. This is evidenced by data from the EU statistical agency Eurostat. That is why quite a few Russians have become users of dating sites. Keep reading if you want to marry a Russian woman.
Online Dating For Single Ladies in Russia
We are sincerely convinced that online dating is the best option to meet Russian women. This is a Russian dating site without convictions, where people will look for both new casual relationships and long-term relationships on sites. Many people find it easier to communicate online than to meet in person. Not everyone can find free time to visit clubs and cafes in order to meet a potential partner for communication and relationships. This is especially true during quarantine. Read on to learn more about marrying a Russian woman.
Why Is Online Dating So Common in Russian society
Russian mail order brides have been using dating sites for quite some time. This is very common in Russia. There are many reasons for this. Let's find out which ones. So, the most common reasons why single women in Russia love online dating.
- Employment. For many busy people, dating sites are the best way to expand their circle of friends and possibly find love in Russia. There are many stories of happy marriages where a couple meets on one of the dating sites. According to Eurostat, the average age of first single Russian woman is 33 for women and 35.7 for men. (For example, in the United States he is 27 and 29 years old, respectively). Other russian women sites.-The majority of Russian dating sites are free;-There is a large number of Russian singles online;-It's easy to find a woman who meets your requirements;
- Russian girl is appealing to foreign menThe main reason why Russian dating sites are so popular among foreign men is that Russian girls are very attractive. They are known for their natural beauty, intelligence, and kindness. Every man wants to find a beautiful woman who would be his best friend and support him in all life's difficulties. That is why dating sites are full
- Features of character. For shy, conservative, and insecure people, online dating is a better way to meet someone for personal relationships.
- Convenience. This way of meeting and interacting can save a lot of time and effort. Without leaving home, you can view many profiles and start a conversation that can grow into a serious relationship. Moreover, many people may want to meet a person from a certain country.
Why Are Russian Brides So Attractive To Men?
So, if you want to meet Russian women, check out our detailed guide to Russian dating and Russia single woman. Ready to learn all about Russian single ladies and girls, local dating, and the best places to meet Russian woman? If so, let's start by defining the appearance, character traits, and popular stereotypes of single women in Russia.
Stunning Appearance Of Single Russia Ladies
The nordic beauty of Russians is usually blue eyes, light skin, they are often blondes. Scandinavians with truly angelic features have a lot to learn. Russians can not tolerate makeup that can be seen on the skin. This list also includes false and extended eyelashes, nails, and hair. Therefore, they prefer makeup boring. The tonal product perfectly matches the skin tone, the shadows cannot be darker by more than three tones from the natural shade. Everything brilliant and colorful can be found only in the youngest Scandinavians, who are still at the stage of experiments. You are unlikely to find eccentric women with red lips and eyelids painted blue. As a result, trends in natural beauty benefit both men and women.
Figure Type Of Russian Wives
In terms of shape, most Russia women are fairly slim. Many females have an athletic shape, with large breasts, hips, and a thin waist. Their form does not like that of a group of close-knit juicy chicks. But they have an advantage in that, despite being skinny, they have nice curves. The Russians are fairly tiny. Many guys admire such women.
Clothing Style Of Russian Mail Order Wife
As for outfits, Russia girls wear typical mass-market outfits (Zara, H&M, ASOS, and other brands), which is also great. Excessive choice of clothing is not typical for Russian women. Convenience and restraint are the main arguments when choosing clothes. Most Russian women choose a combination of elegance and practicality in their daily wardrobe. You can meet many typical business women who wear classic women's jackets, skirts, pants, and more.
Russian Females Style Of Behavior
Due to its high standard of living, flexible corporate culture, and beautiful nature, Russia is considered one of the most attractive countries. Obviously, Russians value their independence much more than other nationalities. Because Russia is a very liberal society, its views on relations are less traditional than those of other nations.
- Restraint. The infamous Scandinavian isolation is evident in Russian women. In most cases, it's not that she's not interested. Russians are truly private and silent people. Russians love good conversation and sincere communication (like most people). Don't worry about her relative silence. The great thing about this is that it doesn't mean she doesn't like you. That doesn't mean she doesn't want a relationship. Russia women are smart enough to meet you before you start a relationship.
- Self-sufficiency. Russians do not like to say that they are "dating" someone. There are many beautiful women who agree only to frivolous relationships. Here you can meet Russian girls, but not live together. The institution of marriage is not so important, you can have children, but be single. Compared to other countries, this is a completely different culture.
- Financial independence. Because of gender equality in Russian society, Russians are less financially dependent on men than other nations. Given Russia's high economic development, women have the opportunity to develop professionally and be quite successful. The mentality of Russian ladies is to be able to provide for themselves and not be dependent on a partner.
- Social security. Women in Russia feel very comfortable, as government programs provide a high level of social protection and security for children. The state provides many subsidies for child care, making women less dependent on their partners after childbirth. As a result, the divorce rate in Russia is the highest in the EU.
- Frank in their treatment of people. Russians are straightforward, very straightforward people. In some countries, women simply do not know how to say no. They met people who didn't interest them… just because they asked. It's weird, it's a waste of time, and in the end, it only leads to disappointment. This is not a problem for Russian women. If she's still talking to you, that means she's interested. If she said yes on the date, she was interested. Single women in Russia may even invite you.
- Sexual looseness. They take what they want. So, if you are a man, get used to the relatively aggressive flirting behavior of women in Russia. You don't automatically become exclusive as soon as you start sleeping with each other. The bottom line is this: get rid of your insecurities. This beautiful Russian woman decided to spend time with you. That means you're good enough. Relax, prepare some cool stories and get ready for a wonderful date.
- Russia etiquette and pedantry. Russians are similar in behavior and discipline to the Germans, but not overly dry and severe. For example, when visiting someone, guests are waiting "minute by minute", without delay and without arriving at a pre-scheduled time. Russians have a sense of delicacy and shyness. Because Russians are prone to self-irony, they love healthy humor.
- Gifts. Russians value gifts only as a European token of attention, not as an Asian value and a luxury for imposing dependence on the giver. You should also avoid even completely white bouquets of flowers for gifts. Russians appreciate chocolate, paintings, engravings, scarves, gourmet drinks (wine, whiskey, cognac), and more. Having received a gift, they say "yes" (analog of the Ukrainian "thank you") ·
Other Russian women from USSR
Soviet women . In the USSR, women were very active in public life and in the economy. They worked in the fields and factories, they studied at universities, they worked as doctors and engineers. But at home, they were considered unequal to men, because they had to do all the housework and take care of the children. Consequently, many Soviet women did not want to get married, because they knew that they would have to do all the work at home.
Rusisan culture is one of the most unique in the world. From the traditional family values to the frankness in their treatment of people, there are many things that separate Russians from the rest of the world. If you're thinking about dating a Russian woman, or even if you're just curious about what makes them tick, here are a few things to keep in mind.
Russian ladies are often more financially dependent on men than other nations. Given Russia's high economic development, women have the opportunity to develop professionally and be quite successful. The mentality of single Russian ladies is to be able to provide for themselves and not be dependent on a partner.
Russian families are usually large and close-knit. Women from these families typically have a strong sense of family and community. They're also generally quite well-educated, since Russian families place a high value on education.
Comparing to Western europe women tend to be more
One of the most important things to remember when dating a Russian woman is that they often expect to be treated like a lady. Russian Culture dictates that men should be strong and decisive, while women are to be soft-spoken and submissive. This is not to say that Russian women do not have opinions or that they are not allowed to voice them, but it is important to remember that in general, they expect their man to lead the way.
In addition, Russian politics has been very male-dominated, so it's not surprising that Russian women would expect their men to take charge.
While Westerners may be used to dating multiple people at once, Russians typically date with the intention of finding a long-term partner. Russian women are looking for stability and a man who can provide for them financially.
Many women in Russia are also well-educated and successful in their careers. This is not to say that all Russian women are looking for a man to take care of them, but it is important to remember that in general, they do expect their men to be the breadwinners.
Russian revolution of 1917 completely changed the role of women in Russian society. Before the revolution, women were generally confined to the home and their primary role was to take care of the household and children.
After the revolution, women began to play a more active role in society. They were given the right to vote and hold political office, and they began


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Running Ability Level | Performance | Running Ability Index |
Marathon World Record | 2:01:39 | 85.3 |
2.5-Hour Marathon | 2:30:00 | 69.2 |
3-Hour Marathon | 3:00:00 | 56.4 |
3.5-Hour Marathon | 3:30:00 | 46.7 |
4-Hour Marathon | 4:00:00 | 40.7 |
The Running Ability Index is designed to give users an indication of how well they will perform in running competitions of different distances. Based on the Running Ability Index, the runners' 5km, 10km, full marathon and half marathon running results can be predicted, which can help runners understand their level and better prepare for the race.
The heart rate zone for running training is usually measured by the heart rate reserve, which takes into account the resting heart rate and can better match individual training requirements. Heart rate reserve refers to the range of heart rate that can be reached during exercise, defined as the maximum heart rate reached during exercise minus your resting heart rate. Equation for calculating heart rate reserve interval: heart rate reserve percentage of the interval * heart rate reserve + resting heart rate.
Pace zone refers to the division of running pace into different intervals. These intervals can be used to measure training intensity and are used to guide running training for specific purposes. There is a corresponding relationship between the pace zone and the heart-rate zone. However, when the intensity requirements are switched during training, there is can be a differential between the actual exercise heart rate change and the pace. At this time, you can refer to the pace zone as the basis for training intensity.
The division of the pace zone is related to the Running Ability Index. The different value ranges of different runners in the same pace zone roughly reflects their differing levels. During a runner's training period, both the running performance and the Running Ability Index will change. At this time, you can also re-calculate and set the pace zone based on this new data.
appropriate training time
exercise, training pressure and post-workout recovery, and provides a reference for daily running training. For advanced runners and elite runners, a long-term system training process is provided.
The physical fitness/fatigue index and the current training performance evaluation data updates over time, helping you train at a reasonable pace, step by step, and scientifically improves your performance.
Training Stress
Recovery time refers to the time required to fully recover from fatigue caused by training stress. The degree of recovery reflects the degree of physical recovery after a single training session. High-stress training stimulation requires a longer recovery time. The length of recovery time is calculated based on any remaining recovery time prior to an exercise plus the level of training stress caused by the latest workout.
Recovery heart rate refers to the difference between the heart rate at different time periods and the peak heart rate during exercise. The speed of heart rate recovery after exercise can be used to measure a runner's ability to adapt to the training load. The faster a runner's heartbeat recovers after exercise, the higher the aerobic capacity. Huawei wearable devices automatically calculate and record the recovery heart rate 1 to 2 minutes after the end of the activity, and evaluate aerobic capacity and physical recovery capacity.
Maximum oxygen uptake (VO2 Max) refers to the amount of oxygen used by the body per unit of weight per unit of time during maximum load exercise. The maximum oxygen uptake is an important indicator of aerobic exercise capacity. Generally speaking, the higher the maximum oxygen uptake, the higher the efficiency of providing energy during exercise and the better the exercise performance. Traditional measurement methods require subjects to reach a state of exercise exhaustion. With the help of Huawei wearable devices, however, the maximum oxygen uptake can be accurately estimated based on PPG sensors and data. Maximum oxygen uptake is an important reference for endurance exercise evaluation, but is not the only indicator of performance. Development of overall physical fitness, mastery of technique, and scientific and systematic training are all key to improving performance.
Explanation and Suggestions | |
exellent | After the targeted training phase, the exercise performance is adjusted to the best state through training reduction, and it is an ideal time to participate in the competition or test. |
good | The body recovers from the fatigue of training for good exercise performance. |
normal | In lightweight periodic training, the corresponding training can be easily completed in this range. |
poor | The body has built up a certain amount of fatigue, and can feel the effects of training pressure. Reduction or rest is usually recommended; however, as periodical training, it is sometimes necessary to purposely increase the training load for a period of time, and adjust the training to this state, so that the training index can increase significantly after the reduction period. |
very poor | Training is beyond the body's tolerance, and rest is recommended. |
A well-designed training plan should see a gradual increase in training load, in order to most effectively improve athletic ability. If the training load increases suddenly, the body needs more time to adapt, thus undermining the effectiveness of the training. The increase in the training load will also increase chance of injury. But a training load that does not increase will make the body's ability improvement become insignificant after the body adapts.
For example with marathon training, the total training plan is divided into a base period, an improvement period, a consolidation period, and a weight reduction period. Workouts for each stage are formulated to achieve specific training objectives.
Period | Training Purpose | Main Course Schedule | ||
Initial | Training adaptation, basic endurance | Easy running, aerobic running, middle distance jogging, etc. | ||
Upgrade | Improve the VO2 Max level and aerobic endurance |
High-intensity interval, aerobic running, long-distance jogging, etc. | ||
Consolidation | Improves lactate tolerance and long-distance aerobic endurance |
Rhythm running, cruising interval running, long distance jogging, etc. | ||
Reduction | Pace adaptation and adjustment of pre-match state |
Marathon pace running, easy running, etc. |
One step time (1/step frequency) = hang time + ground contact time
When running, forward movement is only achieved when the feet are off the ground, therefore the longer your shoes are in contact with the ground, the poorer the running efficiency.
In order to improve your running efficiency, therefore, decreasing ground contact time is key. Comparing your ground contact time before and after a period of training is vital for charting training efficacy.
Vertical oscillation refers to the height of the vertical movement of the body's center of gravity during exercise. Generally speaking, the larger the oscillation, the more energy wasted. When skipping rope, for example, no matter how high the jump, no forward motion is achieved, increasing the burden on the muscles. Therefore, the higher the oscillation, the worse the efficiency and the greater the impact force on the foot, bring ing a greater risk of injury.
However, if vertical oscillation is too low, it can cause a decrease in flight time, reducing the size of the stride and the decreasing speed. Therefore, maintaining a low vertical oscillation while also maintaining large strides is the goal of elite runners. When two runners are running at the same pace, the runner with a lower vertical oscilation enjoys higher efficiency, lower muscle output, and less risk of fatigue and/or injury.
Some runners will notice a decrease in the vertical oscillation due to the weakness of their legs after fatigue, so this type of runner should add strength training to their regimen.
Desirable swing angles:
• Greater than 70 degrees when jogging
• Between 90 and 110 degrees at medium speed
• Greater than 110 degrees at high speed
- The left foot touches the ground for a long time
- Touch time for the left foot is slightly longer
- Left and right ground contact time balance
- The touch time for the right foot is slightly longer
- The right foot touches the ground for a long time


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BEIJING -- The National Healthcare Security Administration (NHSA) of China has asked local healthcare authorities to lower the price of conducting COVID-19 nucleic acid tests at public hospitals.
As of Thursday, authorities in 30 provincial-level regions including Guangdong and Hubei had decreased the price, mostly to 60 yuan (9.3 U.S. dollars) or lower per person for a single test, the NHSA said Friday.
Price for testing a group of 10 people was reduced to a maximum of 15 yuan per person.


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Described by frontman Jamey Jasta as "all pit, no shit" the sixth Hatebreed album had to live up to this proclamation. Happily the Connecticut ragers duly oblige with twelve tracks of explosive, aggressive and incendiary crossover metal made for live mosh pits. Thrash mixed with hardcore punk and metalcore are the order of the day with every track featuring some nitro fuelled riffage and skull smashing drums. The album is evenly split between the quicker more punk/thrash tracks like Indivisible as well as some head banging down-tuned metalcore anthems like Honor (sic) Never Dies. All of the tracks are brutal and devastating with most of the lyrical content being up lifting and anti-authoritarian like Own Your World which has a fist in the air chorus and some razorblade riffage with lots of bouncy breaks ala FFDP. You always feel that Hatebreed release albums to have more songs to pay live and with this release they have added some frenetic neck breakers like The Language which will incite circle pits galore as well as some tracks with heavy breakdowns which will cause jumping en masse. Every track is accented by the unmistakeable roar of Jamey Jasta who has to be a shoe-in for most intimidating frontman and with the crisp modern production Hatebreed have created another album of relentless uncompromising metal. 7/10
Beholder: The Order Of Chaos (Razorline Records)
Yet another flyer of the British Metal flag return with their second album, following on from their 2009 debut Beholder have become so much more mature and refined on this second album. Gone are the songs about Spartans and in comes the politcal and social lyricism and a much more aggressive aural assault. Things kick off with the pulverising Pantera-like of riffage of Black Flag which is a tirade against the greed of governments and is a bit of a change from the trad/power metal of their debut. The pace picks up on Profit Of The Lie which has a modern thrash assault of LOG but without Randy Blythe's roar before Here I Stand brings back the classic metal roots but with lashings of attitude. The entire album is a modern thrash assault with shredding riffage and some big low slung grooves. The guitars of Scott Taylor and Martyn Blackwell peel off razor sharp riffs and tight explosive solos, the rhythm section of Si Felding and Chris Bentley pummel and pulverise and all of this metallic noise is topped by the aggressive croon of Simon Hall who is one of the best vocalists on the British metal circuit with a voice similar to Exhorder's Kyle Thomas (a band they have much in common with) as well as the melodic croon that brings to mind Iced Earth's Matt Barlow. This is a great album that shows how Beholder have grown as songwriters and found their own sound by merging classic metal with modern American thrash metal and some progressive songwriting all of which comes together to deliver some high-quality aggressive British metal. For evidence of their songwriting credentials see Killing Machine and the fantastic Liar which will destroy in the live arena with its shout along chorus. The maturity can also be seen in the slower songs like Morphine Serenity which have power as well as gravitas. Beholder have definatly got both the chops and the songwriting prowess to become a much bigger musical force with this excellent album combined with their great live show will win people over then they will just ascend up the ladder on their own terms! 8/10
Immortal Guardian: Super Metal (Self/Released)
Hailing from San Antonio Texas, Immortal Guardian are a band that play the same kind of extreme Power Metal that British mentalists Dragonforce do but with more progressive touches. The band is the brainchild of guitarist/keyboardist Gabriel Guardian who has the uncanny knack of playing both simultaneously and is aided in the six string department by Jyro Alejo and this double team brings the speed riffage and ludicrous solos to this E.P. The bass and drums too run at a rate of knots although the drums do sound slightly light and tinny however this maybe because of the independent production but it does not detract from the technical display Cody Gilliland gives. The band have a good vocalist in Wesley McCool (now replaced) who ranges from soaring clean vocals and guttural roars. If you are fan of extremely well played, technical metal then you will love Immortal Guardian as they do everything Dragonforce do but without the overt silliness of the Brits, fans of air guitar will lap this up, others may see just rampant fret wankery. 7/10


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Moses was a man of God, maybe one of the greatest that ever lived. The Bible says he led Israel out of Egypt. Yet, many doubt his existence. Can we find any evidence for Moses or the Israelites living in Goshen historically? The Bible would be a good place to find clues. We know he was born around the time two cities called Pithom and Ramses were being built for the pharaoh by the captive Hebrews.
Exodus 1:10-12
10 Come on, let us deal wisely with them; lest they multiply, and it come to pass, that, when there falleth out any war, they join also unto our enemies, and fight against us, and so get them up out of the land.
11 Therefore they did set over them taskmasters to afflict them with their burdens. And they built for Pharaoh treasure cities, Pithom and Ramses.
12 But the more they afflicted them, the more they multiplied and grew. And they were grieved because of the children of Israel. KJV"They were called store or supply cities because they had granaries and armaments stored there."
If you remember, Joseph was put in charge of the granaries, after interpreting the dream which predicted 7 years of drought. It would make sense that these 2 "treasure" cities were places of the storage of grain and they were in Goshen where the Israelites dwelled.
The ancient city of Pithom was discovered in 1883. Remember how Pharaoh forced the Israelites to make mud bricks to build his cities? To be extra cruel to them, he made them fill their normal quota of bricks, but no longer gave them the straw, they had to go get it themselves. "Pharaoh's overseers "made the children of Israel to serve with rigor, and made their lives bitter with hard bondage in mortar and in brick." Not surprisingly, in the excavated city of Pithom, they have found 3 layers of brick. Straw on the bottom, which phases out, and by the time the top is reached...no straw.
"Now, it is a very curious and interesting fact that the Pithom bricks are of three qualities. In the lower courses of these massive cellar walls they are mixed with chopped straw; higher up, when the straw may be supposed to have run short, the clay is found to be mixed with reeds, the same kind of reeds which grow to this day in the bed of the old Pharaonic canal, and which are translated as "stubble" in the Bible. Finally, when the last reeds were used up, the bricks of the uppermost courses consist of mere Nile mud, with no binding substance whatever.
"So here we have the whole Bible narrative surviving in solid evidence to the present time. We go down to the bottom of one of these cellars. We see the good bricks for which the straw was provided. Some few feet higher we see those for which the wretched Hebrews had to seek reeds, or stubble. We hear them cry aloud, "Can we make bricks without straw ?"
An article called "The Buried Cities of Ancient Egypt" further fortifies our theory that Pithom and Ramses were in Goshen when it says,
"It is said, in the forty-sixth chapter of Genesis, that Joseph "made ready his chariot, and went up to Heroöpolis to meet Jacob his father." this, however, was a verbal anachronism ... for there was neither a Pithom nor a Heroöpolis in the time of Joseph, but only a "Land of Goshen," as correctly given in the Hebrew original. The anachronism is, however, valuable, since it shows that Pithom was already known as Heroöpolis in the time of Ptolemy Philadelphus."
Pithom was also called Succoth. The article called Ancient Texts says, "Succoth is supposed by some to be the secular name of this city, Pithom being its sacred name." Pithom, Heroöpolis and Succoth were all the same city in the area of Goshen.
The Land of Ramses was the land of Goshen. How do we know that? We know the Israelites dwelt in Goshen and the Bible gives us a neat clue as to where this was in Egypt. Genesis 47:11 says, "And Joseph placed his father and his brethren, and gave them a possession in the land of Egypt, in the best of the land, in the land of Ramses, as Pharaoh had commanded." Of course, Ramses was not Pharaoh at the time of Joseph. The writer of this passage simply "updated" the known name of the area at the time he wrote. The early name of the treasure city of Ramses was Avaris.
Numbers 33:5 says, ""And the children of Israel removed from Ramses, and pitched in Succoth (Pithom)." And from there they headed for the Red Sea. We know there are Hebrew names listed as some of the slaves traded by the Egyptians. Israelites were there in Egypt and so was Moses.
We think we have a good idea who the Pharaoh of the Exodus was. It is not Ramses, as is commonly thought, as we said, the writer of the passage wrote the updated name of the area, and the other things don't fit, but as we say, we found some great clues... Who Was the Pharaoh of the Exodus?
Church of God
Copyrighted by the Churches of God 2007 www.thechurchesofgod.com/ ask, seek, knock


text: It's Howdy Doody time at the Webb Shadle Public Library! Come check out the vintage collection displayed in the curio cabinet courtesy of Barb Bybee. Howdy Doody will be on display until the last day of January. If you have a collection you would like to display please contact the library.