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Lesson 4
A technical analysis uses technical indicators or other methods involved in studying price. The basic premise of a technical analysis is studying past price behaviour, which is used to forecast future prices.
Two of the most popular platforms for technical analysis are Meta Trader and Trading View, which are both free and allow you to develop your own analysis.
There are many ways to technically analyse the price of a security. However, the two most common ways involve using technical indicators or studying price action, such as chart patterns, support/resistance levels and trend lines.
No matter the method of technical analysis involved, traders can always develop their own method to analyse prices. In this article, we learn about some of the most common, yet important, technical indicators that can be used in analysing the forex markets.
How we do a technical analysis
A technical analysis could be based on the concept of using indicators to determine trend, volatility and momentum. Depending on the markets in question, some might even add volume as an additional aspect of analysing the markets.
Combining all or some of the elements, traders can effectively build their own method of analysing the currency markets. Based on this, forex traders are then able to effectively trade or speculate.
There are many ways to conduct a technical analysis, and traders are free to use their own interpretations of the markets. This comes with a combination of various indicators.
No matter which technical indicator is used, the indicator often falls into one of the following broadly classified categories:
- Trend indicators
- Momentum indicators or oscillators
- Volume indicators
Trend indicators
As the name suggests, trend indicators are used to determine the security's trend and to understand whether prices are rising or falling. Based on this, traders can then position themselves accordingly. Some of the most important trend indicators are the following.
Moving Average
The moving averages are the most common, and important, trend indicators. As the name suggests, the moving average indicator plots a continuous line, which is the average price.
There are different types of moving averages, based on the way the average prices are calculated. Examples include simple moving average, exponential moving average and linear weighted moving average. There are also some custom moving average types as well.
Bollinger Bands
Bollinger bands are used both as a trend indicator and as a volatility indicator. The Bollinger bands indicator, developed by John Bollinger, depicts the rising and falling volatility in price. When this information is combined with the trend, traders can look for potential bursts of volatility and trade in the direction of the trend.
Average Directional Index (ADX)
Also known as the ADX indicator, the Average Directional Index is a trend strength indicator. Comprised of three variables, the ADX line can show how strong a trend is by looking at the other variables, such as the +DI and -DI lines. The ADX can be a very powerful trend indicator that can show when the trend is the strongest or the weakest.
Momentum indicators or Oscillators
The class of momentum indicators, also known as oscillators, is primarily used to determine momentum in price. Momentum is often considered an important element regarding price trends.
Higher momentum indicates the price will continue to rise or fall, thus maintaining the trends, while weaker momentum suggests a short-term correction or a change of the trend itself. A common factor to all momentum indicators and oscillators is that they oscillate around fixed values.
Some oscillators move about 0 through 100, while most others tend to oscillate around the zero line. Buy and sell signals are generated according to how the oscillators behave around these levels. The most important momentum indicators are the following.
Stochastic Oscillator
The Stochastic oscillator measures momentum and is based on a math formula. It compares the current price in relation to the previous price range over time. The Stochastic can detect rising and falling momentum, also known as the overbought and oversold levels in technical terminology.
The Stochastic oscillator, as with most other oscillators, can detect overbought and oversold levels in the market. These levels are based on the values of 20 and 80 and simply indicate the peaks and troughs in the momentum of price.
Moving Average Convergence Divergence (MACD)
The MACD or the moving average convergence and divergence indicator is an oscillator based on the moving averages. This indicator is one of the most unique and widely popular. The MACD is based upon the MACD line and the signal line along with the histogram.
Buy and sell signals are generated based on the crossover of the zero line as well as the MACD and the signal line. There are many trading strategies that have evolved with the MACD indicator as the core of the strategy.
Relative Strength Index (RSI)
The RSI, or the Relative Strength Index indicator, is another versatile indicator used to depict the relative strength of price compared to the previous price. The RSI closely mimics the closing line chart of the security.
The RSI is widely used as a divergence indicator in addition to being used as an overbought and oversold oscillator. One can use different types of settings for the RSI, and it has proven to be one of the most versatile indicators, complementing any trading strategy.
This is widely attributed to the RSI's simplicity, with values of 70 and 30, depicting the overbought and the oversold levels in the security's price.
Volume Indicators
The volume indicators are another class of indicators based on volume. Volume, as one might know, is depicted at the bottom of the price chart and shows the buying and selling volume in the security.
Volume is one of the most important factors to consider when trading assets, such as futures or stocks. In the forex markets, due to the OTC nature, volume is not an accurate depiction of the real market. Still, some traders prefer to use volumes when trading forex.
A common volume indicator is applying a moving average to the volume bars. This can be shown when volume is rising and can indicate potential levels of volatility in price. There are also other volume indicators, such as the bull and bears, money flow index and the accumulation and distribution volume indicators.
Technical analysis is a wide concept, and there are many different ways to approach it. Traders can either use a combination of indicators or simply use price action techniques to conduct their own technical analysis of the forex markets.


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Note: These places can not ship(Puerto Rico, Alaska, Hawaii, US Protectorates, APO / FPO, PO Box)
This neat 3 pieces bistro patio set combines with convenience and elegance that will fit and improve any home. It includes two folding chairs and one folding coffee table with black tempered glass. The seat and the backrest are made of textile fiber. The frame of the chairs and table are made out of metal tubular and it is exceptionally sturdy . It enjoyable to have breakfast or afternoon tea in the garden or other outside space with this comfortable and attractive Patio Set which features a simple design. It will be your excellent choice to buy. Don't hesitate to buy it now!
High Quality And Brand New!
Including 2 chairs, and 1 Coffee Table With Glass Top
Durable textile fiber material
Sturdy steel Frame
Folding frame make it convenient to store and move
The reinforced glass table top greatly increases the durability compared to regular glass. The glass table is also easy to clean and scratch-resistant
Perfect for patio, garden, deck, pool side and other outdoor living space
No assemble required
Material of seat: textile fiber , steel
Color: white( painted)
Size Of chair: 19"X20"X32"(LXWXH)
Size Of Coffee Table: 24"X28"
Thickness of table top glass: 0.2''
Max loading weight of table:133lbs
Max loading weight of chair:265lbs
Package includes: 2x chair, 1x table

subset: commoncrawl


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Started reading through my Hove novel today. After about an hour it was so hot indoors I opened the front door to let the breeze in. Gertrude came stomping through and started eating Coco's biscuits. Had to shoo her away and shut her out, she then started banging against the door. Probably thinks I'm her mum.
Paul (from the gite) came over. I'd told him last night he could come round to try out my piano if he wanted. He's a visiting music professor at l'Ecole Normale in Paris and plays piano and violin. He certainly plays Debussy well! He wanted to run through a piece (l'Isle Joyeuse) which he will be playing for a recital when he returns to Paris.
He asked me about my writing and said his his wife would love to write a book. He said she has so many ideas but never gets any further than the second chapter. I asked him what he liked to read but he told me he never has any time for anything other than teaching and playing. Managed most of the conversation in French - must be Paul has more patience than most.Sat out in the garden this evening and read some more of Hangover Square. Such a brilliant portrayal of obsession. What a monster Netta is!


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Carbide Tools Limited
With more than 30 years of experience in the design, manufacture and regrind of tungsten carbide and high speed steel cutting tools, Carbide Tools prides itself with the ability to manufacture to world class standards.
With experience in various industries including and not limited to the aeronautics, motor vehicle, composites, boat building mold making and mining we are able to cater to the demands of ever changing industries.
A substantial investment in the latest Anca CNC universal grinders and our vast experience enables Carbide Tools to offer exceptional quality while in pursuit of 'Perfect' customer satisfaction.
We do not accept 'Close' only 'perfect'
Paul Zimmerman
Vanessa Zimmerman
Vanessa Zimmerman
Paul Zimmerman
16D Flexman Place
Auckland 0932
New Zealand
P O Box 455
Auckland 0946
New Zealand


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New U.S.-Funded Medical Clinic Opens in Seychelles
Members of the Praslin Island community and the U.S. military's Combined Joint Task Force-Horn of Africa (CJTF-HOA) dedicated a new health clinic in Grand Anse, Seychelles, on April 24, 2008.
Praslin's pre-existing clinic was not able to handle its patient load, resulting in conflicting interests. The new Grand Anse clinic boasts a covered ambulance bay, a casualty unit and a physiotherapy room.
"In the past, babies were being weighed in the same rooms where family planning was being discussed with local women," said Dinah Hiboone, health coordinator for Praslin. "Now all that has changed and there is enough room for everyone to be taken care of separately."
Hiboone said the expanded clinic, which can now treat up to 200 patients each day instead of the 80 per day in the past, means a heavy load has been taken off the Baie Ste Anne Health Centre.
CJTF-HOA commander Read Admiral Philip H. Greene, Jr., said the project "represents what is on our hearts because it is something that bonds us together."
U.S. Ambassador to the Seychelles, Cesar B.Cabrera, and the Seychelles Minister for Health and Social Development, Marie-Pierre Lloyd, were on hand for the dedication as well.
"Although we are dedicating this new building to treatment and care, you must continue to put greater emphasis on disease prevention because prevention is better than cure," Lloyd said.
The renovation of the clinic, which took roughly 18 months to complete, was funded by the United States and completed by U.S. Army members deployed from Camp Lemonnier in Djibouti, in conjunction with a local contracting firm.
The Republic of Seychelles consists of 115 tropical islands in the Indian Ocean about 1,500 kilometers east of Kenya. About 90 percent of the 86,000 Seychellois people live on Mahe Island. Most others live on Praslin and La Digue.


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P.C. Simonton & Associates, Inc., Assists City of Blakely in Obtaining $500,000 Grant
The City of Blakely was one of 23 Georgia cities receiving stimulus funds in a round of community development grants announced by Governor Sonny Perdue. P.C. Simonton & Associates, Inc. assisted the City in applying for this grant along with an additional $1.6 million grant that the City expects to hear the status of shortly. The $500,000 grant is earmarked for sewer improvements. The funds will be used to replace sewer lines and provide manhole rehabilitation on Hogan Street and Evergreen Street.
This is not the first stimulus money that the City has received this year. P.C. Simonton & Associates Inc. helped the City secure $1,100,000 in federal stimulus money for work that included smoke testing and video exploration of the lines to determine leaks and problems and which lines can be repaired.
Read the article here


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Silicone Handles
with Ratcheting Couplings
TRI-GEAR™ Ratcheting Technology
All MedTorque ratchets utilize TRI-GEAR™ Ratcheting Technology, which is an exclusive, patented design with gears that provide tooth engagement up to 20 times more than traditional pawl-type mechanisms found on competing ratchet products. This increased engagement reduces stress on individual teeth resulting in a more robust design.
The TRI-GEAR™ Ratcheting Mechanism can be matched with most handle styles and comes in two main configurations:
Small, yet robust, the ultra-mini size packs a punch when mated with the Petite Axial or Jeweler handles when mated with on of our many smaller profile handles.
The largest ratchet in the TRI-GEAR™ Ratcheting family, this mechanism fits any MedTorque handle from the Mini Axial up to the Large T-Handle fits many of our larger profile handles.


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My Style Edit – Pink
My Style Edit – Pink
Pink is out in force this season and there is no better way to embrace this trend then to mix pink pieces from two of my favourite Australian labels.
Kaliver's resort 2017 Rose collection has just arrived in store and this Cowgirl Beaded Mini Skirt is one of my many favourite pieces.
This sequin skirt is easy to style casually or to dress up. Today I have kept my look very feminine by adding this floaty Zimmermann Winsome Ruffle Blouse in many shades of pink. This look is perfect for a lunch, afternoon drinks or dinner. Wear this skirt to a cocktail party with matching piece Cowgirl Beaded Crop and a pair of silver or nude heels, or for day time pair with a printed tshirt and a neutral strappy sandal.


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We're Celebrating Our 40th Anniversary as the Larry H. Miller Dealership Group!
And our 6th Anniversary in Tucson!
In 1979, Larry and Gail Miller invested in the future by purchasing their first car dealership in Murray, Utah and they made a commitment to enrich the lives of their employees and to be the Best Place in Town to Work and The Best Place in Town to Do Business. Today we are an automotive group of over 60 dealership locations gladly serving the communities we work in across seven different western states. With integrity, hard work and stewardship we are honored to share our 40th Anniversary with you. The Larry H. Miller Dealerships are Driven By You.™
Do the Right Thing
Give Your Best Everyday
Preserve and Grow the Base
Give of Yourself


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Grill Set
Art. 40-980
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Pay & Collect
Submit your order now and collect your items at Biltema {0} in 2 hours!Read more about Pay & Collect
Fine steel grill utensils with wooden handles. A must for every BBQ!
- Grilling tongs 36 cm
- Spatula 43 cm
- Knife 41.5 cm
- Fork 42.5 cm


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Thrasher Magazine | Brad Cromer Full Part/ Turns Pro
Thrasher Magazine dropped this surprise full-part from Krooked Skateboards' newest Pro Brad Cromer today…it pretty much kills. Enjoy.
Idiosyncratic | Ben Eubank
Ben Eubank's full part from Troy Vetri's new full-length Idiosyncratic rips…support local skateboarding and pick up a copy of the DVD HERE.
Florida Daze 2 | Zion Wright
Zion Wright's part from Mikey Glover's recent full length video Florida Daze 2.
Soft Hoagie Rolls "Coming of Age" | Dan Harper & Curtains
Dan Harper ended Soft Hoagie Rolls new full-length Coming of Age with one hell of a part. Enjoy!
Florida Daze 2 | John Dilorenzo
John Dilorenzo's ripping part from Florida Daze 2. Also Featuring: Zion Wright, Chris Boylan, Evan Hamel, Derick Glancy, Logan Henderson, Mike Magalhaes, Mikey Glover, and a friends montage. DVD available online at http://www.floridadaze.weebly.com.
Filmed & Edited by: Mikey Glover w/ additional filming by David Stoessel, and Jonathan Flechas
Commit or Quit | David Morefield
David Morefield not only edited Commit or Quit, but his part in the video is incredible. See for yourself…and pick up a copy of the dvd for only $10.
SLAP Presents | "Quality Over Quantity" – Jimmy Mastrocolo & James Coleman
SLAP Magazine Presents: Jimmy Mastrocolo & James Coleman in Quality Over Quantity. Quality Over Quantity is a new independent video out of Florida from Christopher James featuring: Zac Gracie, Travis Ehrlund, Johnathan Ettman, James Coleman, Jimmy Mastrocolo, Derek Mclean, and Troy Betances. Pick up a copy of the DVD for only $10 right here.
Criteria For Failure | Matt Fink
Matt Fink's full part in Criteria For Failure is really good. Peep it.
Commit or Quit | Clive Dixon
As you probably guessed…Clive Dixon's part from Commit or Quit rips!
In The Cut | Josh Miller
Josh Miller's full part from In The Cut, an independent full-length out of Ft. Myers, FL from Marshall Nicholson & Daniel Frank.


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Our Story of International Adoption
From Haiti to Home
by Pedro and Stephanie Garcia
The fluorescent numbers on the alarm clock glowed long past 3 a.m., as I climbed into bed. It had been another emotionally numbing evening of scouring blogs, news reports, and Facebook statuses looking for any updates on the well-being of our young sons.
For nearly two years my husband and I had waited for the adoption of Ian and Alec to finalize. We had (almost) grown accustomed to the 3,000 miles that separated us in northern Chile from them in their orphanage outside of Port-au-Prince, Haiti. But in the days following the earthquake—which would eventually leave over 300,000 people dead and millions homeless— that separation was a gaping, desperate reminder that we couldn't do anything to protect or provide for our children. Nothing that is, but pray and hope God would miraculously answer those prayers.
And He did.
From the beginning, our Haitian adoption journey was not easy. Just imagine trying to wade through hundreds of pages of paperwork and process them between three foreign governments. Or standing for hours in front of a Chilean notary to sign paper after paper in a language none of us could read or understand. Then, imagine sitting with a psychologist and taking the Rorschach inkblot test in Spanish, translating his results into English, and finally sending them to a person who only spoke French.
The truth is that had we known the agonizing delays we would face during the adoption process and the heartache that would sometimes threaten to suffocate us along the way, we would never have been brave enough to take the first step. Yet, time and again God confirmed His plan and provision for the task to which He called us.
"Why Haiti?" was a question we often faced. We could only respond that after many closed doors both in the United States and Chile, God seemed to have clearly opened this one. He also surprised us by guiding us to the adoption of two children, rather than one as we originally had planned. As He guided, He also provided. With adoption costs in the tens of thousands of dollars, we could only watch in amazement as He orchestrated the awarding of grant monies and laid it on the hearts of many others to invest in the lives of our family and our two waiting sons.
In September 2008, my husband and I traveled to Haiti for the first time and spent one unforgettable week with our two little boys. On two more occasions—approximately every six months—I visited them again. Each visit was a gift, but each goodbye was devastating. Months went by as we seemed to slip into one bureaucratic nightmare after another.
Sometimes bringing our boys home seemed like an impossible dream.
In those days we could only return to the truth that we knew and had seen realized in our lives time and time again—that God was sovereign and His plans would ultimately prevail.
Finally in January of 2010, after much anticipation, it seemed as though our sons were truly coming home. The 4-month-old and newborn baby boys we first met were now toddlers. But at last they were our own, with full and legal adoptions. Their visa appointments were scheduled at the United States embassy in Port-au-Prince at the end of the month. With great excitement, we began making travel plans to bring them home.
Then, suddenly and irrevocably, everything changed. On January 12, 2010, the earth shook in Haiti and the heartache felt by this impoverished nation soon captured the attention of the world.
We heard about the earthquake shortly after it happened, alerted by a phone call from a missionary colleague who had been watching the news. I called my husband to let him know, then immediately logged on to Facebook. Soon, updates began appearing from a contact who was able to speak via cell phone with our adoption coordinator in Haiti just after the quake. Almost 80 percent of the orphanage where our sons lived was destroyed. By God's grace, however, they were spared. It was the first of innumerable ways in which God answered prayers and miraculously acted on our family's behalf.
I grew up in seismic Chile and lived through a major earthquake in 1985 with a death toll of only 180. Because of that experience and the quick reassurance of my sons' safety, I did not immediately panic. As news reports began to trickle in, however, I awakened to the desperate situation our sons now faced. When I learned that our sons were sleeping outside and that the ground was continuing to shake, I wept and remembered the fear I myself felt as a child enduring an earthquake.
Additionally, and as much as we hated to voice it in the face of much greater concerns, we anxiously wondered, "What about our adoption papers?"
They represented years of work and tears. Again, our family experienced a blessing of comfort. We learned that the United States embassy stood firm, and we knew that our paperwork had reached the point that it was in their hands. We contacted them via email with the desperate hope that our visa appointment might still be honored, but their initial response was not hopeful. Phone calls and e-mails to our senators followed. We exhausted every avenue on behalf of our sons. At each turn we were reminded that ultimately (and always) it was all in God's hands.
As we waited for our sons, we linked arms with other parents who were also waiting to bring their children home. When the first family experienced a miraculous homecoming of their four children—even more miraculous because their visas had been denied prior to the earthquake —we all rejoiced and hoped for the same outcome. When we learned of a family from another orphanage whose daughter was killed, we all wept knowing it could have been our loss as well.
Every piece of good news brought a rush of hope, and with bated breath and unceasing prayer we waited for our own visa situation to be resolved.
Miraculously, on Sunday, January 17 our sons did receive visas. Two days later, only seven days after the earthquake, our sons departed a plane in Florida and were placed into our waiting arms.
Three days after that, both Ian and Alec received United States passports, despite the incredible odds.
We saw God's hand in all of this.
When we called for our passport appointment, we discovered that there was only one appointment spot available before our family's scheduled return to Chile. We rushed to the office with what paperwork we had, knowing that we were missing the required translations. Even so, the agency agreed to work with us and allowed our paperwork to be reviewed by someone in the office who understood French and Creole. The agent assigned to our case processed our paperwork seriously and professionally, and when she was done she quietly looked us in the eye. "Thank you. Thank you for what you are doing," she said. Tears pricked my eyes as I realized we were likely speaking with someone personally affected by the events of this enormous tragedy.
Exactly two weeks after the earthquake had destroyed the place Ian and Alec had previously called home, my husband, our two sons and I reunited with the rest of our family in Chile.
We are so thankful for the two precious Haitian sons God chose to send to our family. We are also thankful for each of the five children He has placed in our family through the miracle of adoption. But most of all, we are so thankful that He chose to adopt us into His family (Ephesians 1:5) and that we, in turn, have the privilege of sharing that gift with others. It is our hope that our lives and our family will reflect this beautiful truth to the watching world.
God sets the solitary in families.
—Psalm 68:6


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I'm going to take a brief break from the never-ending overtraining series (I'll finish it up next week) and want to return to the topic of endurance training. I'd note that this post could also have been an add-on to the No Regrets series, you'll see why shortly.
In any case, having completed the massive Methods of Endurance Training series, I had done a followup called Methods of Endurance Training: Putting it Together where I gave a real-world example of how I was structuring my own training for my return to outdoor inline racing. I'll recap some of it below for ease of reading but anybody who wants the details of why I did what I did should read the full piece. I'll wait.
But continuing that series, I'm going to do another follow-up on that, discussing how my own training for outdoor inline training has progressed/evolved and then show you the real-world results of the training. The timing is only relevant as I completed my first race this past Saturday which is why I'm taking the break from the Overtraining series.
Since I'm wordy as usual, this will be a two parter. Today I'm going to focus mostly on training physiology and application of some of the concepts I talked about endlessly in the previous articles. Friday I'm going to prattle self-indulgently about myself a bit (with pictures) to show you how my training ended up serving me at my first inline race in over 15 years.
Summing up the First Block
In Methods of Endurance Training: Putting it Together, I described how I was setting up my training and gave many whys and wherefores as to the reasons behind my madness. That is, why I set things up when and where I set them up. To save everyone having to click one whole link, I've reproduced that training schedule below. If you want the details of why I set it up that way, you will have to get over your phobia of clicking on blue text and go read the original piece.
|Run: 60′ @ 145-150 HR (Easy)
|No workout
|Bike: 60′ @ 200w (Sweet Spot)
|Run: 60′ @ 145-150 HR (Easy)
|Bike: 90'@185w (Low Tempo)
|No workout
|Run: 60′ @ 145-150 HR (Easy)
|Bike: 60′ @ 200w (Sweet Spot)
For the most part, I followed that schedule unchanged with one major exception. First of January, my knee started bothering me. I suspect it was due to a skiing adventure where I got a bit twisted up, I started getting pain deep in the knee, it felt meniscal or possibly ligament related. So I had to stop running and replaced all run workouts with the EFX (elliptical machine) at my apartment complex. Neither skating nor the bike bothered it, only running and the impact involved was a problem.
While I didn't care for the EFX much at first, in some ways it may have additional benefits for skating. There can be a lot of upper back fatigue during skating and getting some aerobic fitness in the upper body with the arm part of the EFX could have benefits. As well, muscles that aren't being used during high-intensity activity can actually serve as a buffer for acid, this could have some potential performance benefits even for leg-dominant activities. Yes, I can rationalize with the best of them.
Originally, I had planned to follow this overall schedule for my first 18 weeks of training.
|Key Workouts
|Mid November-End January
|10 Weeks
|Sweet Spot
|4 Weeks
|Threshold (2X20)
|3 Weeks
|Vo2 Max (6X3'/3′)
But it didn't actually quite work out that way. Rather than 4 weeks of threshold work and 3 weeks of VO2 max work to peak it out, I actually combined the workouts. I did my threshold workout on Tuesday and did a VO2 max workout on Saturday and I did that for the final 6 weeks or so. So I got the same number of workouts on each, just in a combined fashion rather than sequentially.
The main reason is that by Saturday of the week I was toast and the idea of grinding another threshold workout was just too daunting; it would have been a poor workout anyhow. But I could suffer through 3X3′ intervals at VO2 max. So I'd hit my threshold workouts earlier in the week when I was fresher and then 'peak it out' with a shorter more intensive workout on Saturday. Call it the Utah Method, ha ha.
During those roughly 6 weeks of peaking work, I saw improvements weekly in wattages on the bike on both the threshold and VO2 workouts. At the end of it, I was holding for 20 minutes power output that before had murdered me for maybe 8 minutes 2 years before when I was training solely for the ice. Whereas 220w for 10 minutes had been a grind in previous years, I was doing my long aerobic workouts (90 minutes) at that level. I also took my VO2 max wattages from a starting point of 270w (which nearly killed me) to about 320w by the end.
As discussed in the No Regrets series, that's about when I left SLC and for the next 2 weeks I was travelling and sort of training in a catch as catch-can way, just getting workouts as I could. It ended up acting as a reduced volume/frequency taper in a lot of ways which is what I would have done formally had I not been travelling.
I rocked the Stepmill in Austin before skating the Veloway and killed it wattage wise; coming down from altitude gave me about 3 weeks of pure awesomeness where my aerobic range just jumped. In Nashville, I did some Stepmill and a bit of outdoor skating and culminated that week with a Stepmill workout to mimic a 10k race.
To whit, after a single 20 minute threshold set and a 10 minute break, I started my second threshold set. I started with 15 minutes at my threshold power output and then started ramping it up. I'd go up a level a minute for the first 4 minutes and then pushed it to the top of my limits in the last minute, ramping every 15 seconds. Just mimicking a race situation where you go from threshold to above threshold to a full out sprint at the end.
But the cycle had been massively successful. I'd used volume (tempo and aerobic work) to build potential and peaked it over roughly 6-8 weeks to a new upper high level. I was leaner than I'd been in years and my fitness (gauging by power outputs) was higher than at any point during the time I was in Salt Lake City. All doing more work at lower intensities.
Back in Austin
After some toing and froing of no relevance to this article, I ended up settling back in Austin, Texas. My first two weeks of training were pretty haphazard, I was finding a place to live, scoping out places to skate for training, the weather was unpredictable. It had the benefit of both some active recovery and letting me gradually ramp up into the next training block.
And while I'd love to plan it out in detail like I did the first block, with races on the schedule, I don't have quite as much flexibility. I'll have to be making adjustments to my training based on race performance in any case, just based on what my strengths and weaknesses are and what needs to be fixed. My overreaching goal, mind you, is to continue building my aerobic engine but there will have to be deviations from any fixed plan due to race schedule dynamics.
In any case, after more toing and froing figuring out gyms, spending time skating indoor inline that would have been better served by skating outdoors, I've finally settled on the following 'ideal' weekly schedule which I'll explain a bit below.
|90′ easy aerobic
|Aerobic inline
|60′ Tempo run (160 HR)
|90′ easy aerobic
|Aerobic inline
|60′ Tempo run (160 HR)
|90′ easy aerobic
|Aerobic inline
|60′ Tempo Run (160 HR)
As you can see, I'm not on a completely normal weekly schedule, I technically run Saturday to Thursday and choose to make Friday may day off for a couple of reasons. One is that most races are on the weekends and I need to be in the habit of skating then; it's no good being used to having Sunday as an off day if that's when I have to race. The second is that I need some circle practice for crossovers and the only suitable lot I've found is at a local mall, I can get out there Sunday morning before it opens and not get kicked out by the mall cops. Friday became the best day to take completely off.
The 90′ easy aerobic workout on Sat/Mon/Wed is currently broken up into 15′ easy running, 60′ on the elliptical, and 15′ more easy running; I break it up mainly for boredom reasons, there's no strong physiological reason to do so. Heart rate during this workout never tops 150 and is usually closer to 145; I'll bump up speeds/level as I adapt but the focus here is on duration NOT intensity or speed.
It's mainly just boring but is keeping me lean and acts as both recovery/regeneration/a mild aerobic stimulus between the three harder days of training. To avoid going nuts, I'm going to get a bike and train outdoors more often than not for easy aerobic training. I'll spend enough time during the winter indoors without going crazy now.
The aerobic inline workouts started at about 30-40 minutes and have now built to an hour and 15 minutes. My HR is more variable here since I'm outdoors and contending with wind, traffic and hills but my average is usually in the mid 150's according to my Garmin monitor. As well, the odd nature of skating along with the posture makes working at a 145 heart rate nearly impossible but effort wise, a mid 150's workout skating is equivalent to a mid-140's on a bike or something. So it's still pretty easy aerobic training. The heart rate/effort relationship is just a bit skewed.
Over time, I'll build the skating workouts to 90-120 minutes total which will be more than enough for the races I'm targeting. As noted, these are meant to be easy workouts done aerobically although the vagaries of training outdoors mean that headwinds or hills will raise intensity a bit. In addition, I'll usually try to throw in 4-6 short 10-15 second sprints which is the sum total of my speed work right now. One of my courses has a specific section marked off by streetlamps and I'll either sprint for 20 total strokes or alternate 10 sprint strokes with 6 cruise strokes with 10 sprint strokes (to mimic breakaway dynamics). I've done zero threshold work and zero formal interval work on my skates.
But as with my first block of training, my key workouts each week are the three hard runs and the week is set up on a hard day (skate+run) easy day (aerobic) schedule with the one day off. This also ensures that skating is always done with fresh legs after the easier training day. And yes, my knee healed. Staying off it for 3 months accompanied with horse doses of glucosamine sulfate and MSM from Costco did the trick.
Weather hasn't been a problem to date but it can be, if and when I get rained out, that's when I'll go indoors to get some time on my skates and move the tempo run to the morning. It's not ideal but that's life when you have rain to contend with. Alternately, I may use my slideboard if I get rained out since it's more specific to the physiology of outdoor racing. Basically, I'll use indoor when I have to (and during the winter); if I can skate outdoors, I should skate outdoors. Specificity trumps everything else.
If you're wondering why the skating isn't at a higher intensity, the reasons are two-fold. One is that it's too early in the season to burn myself out skating hard. The second is of more importance: technique. I'm still getting used to the distances involved, the nature of skating pavement instead of perfect ice, etc.
My outdoor skills have come back quickly but they aren't there entirely. If I were to try to go harder skating, I wouldn't be able to lock in the technique I spent 5.5 years developing and that's my main priority for this first year: to make my technique automatic. So I'm keeping the skating aerobic (or as aerobic as it can be) and using the runs to build fitness. Since I'm skating consistently, I should get transfer.
The extra aerobic work jogging/EFX'ing is just that, keep a consistent aerobic stimulus, stay lean, blah, blah. So, again there's a mix of training: I'm skating outdoor inline since that's as specific as it gets, using three tempo workouts to improve fitness and just doing a lot of other easy aerobic work to do easy aerobic work.
If you're wondering why I'm not skating more, here's why: I can't at the moment. My low back hasn't adapted to the distances I'm skating yet and the one time I tried to skate two days in a row, I was just wrecked. My technique was crap, I couldn't do it in a useful fashion (I called that workout after 10 minutes and went to the gym for aerobic work).
Once I adapt, I'll move up to 4 skates per week and pull out one of the run/EFX sessions. But that's weeks away right now; I'm in no hurry. I may also add some short slideboard sets to get more skate specific aerobic fitness on the easy aerobic days, maybe 20-30 minutes in the afternoon. I have one in my office now.
And, at this point, what I'm doing is working quite well so I'm actually hesitant to change it. You'll see how well on Friday when I prattle a bit self-indulgently about my first race.
Read Methods of Endurance Training: Results Part 2.
Similar Posts:
- Methods of Endurance Training: Results Part 5
- Methods of Endurance Training: Results Part 3
- Methods of Endurance Training: 2011 Season Part 13
- Does Cumulating Endurance Training at the Weekends Impair Training Effectiveness?
- Methods of Endurance Training: Winter 2010/2011 Part 6


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Did you know that the portable audio and sound recorders have turned digital? Do you know about the names of the top digital audio recorders out there? We at MyLatestgagdets has come up with the list of the best portable audio recorders for the readers to choose from.
The digital audio recorders which are mentioned below are not just digital audio recorders which are also smart devices and rightly called high-end digital audio recorders. The list of top-class digital audio recorders are Sony ICD-UX533, TASCAM DR-05, Zoom H6, Roland R-26, Olympus LS-100, Eleckey E7, Philips DPM6000 and also EVISTR Mini Digital. All the digital audio recorders listed have a number of features which helps the users to maximize your viewing experience in a great way. Many new technologies like motion sensor are also being integrated in to these digital audio recorders.
Given here is the complete list of the most popular and handy portable digital audio or sound recorders that you must buy now.
#1. Sony ICD-UX533
About the digital audio recorder:
The Sony ICD-UX533 offers excellent performance for an ultra-budget sound bar with great movie sound and toe-tapping music playback. The sound bar offers a decent selection of inputs including Bluetooth and will decode both Dolby and DTS. The sound bar and wireless sub feature excellent build quality and a seamless setup.
The Sony ICD-UX533 is the best sound bar under $300 we have ever heard. If you want better TV sound, it is the new budget benchmark.
About the digital audio recorder:
The TASCAM DR-05 integrates full-fledged Alexa voice control, just like an any drones but with better audio and video quality. It offers most of Alexa's smart home controls and its far-field microphone performs similarly to an Echo. The device seamlessly as part of a Magic system, and can pair with another One for stereo sound.
The TASCAM DR-05 is the first digital audio recorder that actually have first-class audio quality which is ideal home theater setup and even more new features will be coming to it in the months ahead.
#3. Zoom H6
About the digital audio recorder:
The affordable Zoom H6 bring a dynamic and detailed performance to your favorite tunes. Construction is excellent, and there are four color options. Their compact size makes it a good fit if you do not want a better overall quality.
The Zoom H6 is lively and engrossing set of compact digital audio recorders that offer true professional quality without the high price.
#4. Roland R-26
About the digital audio recorder:
The Roland R-26 offers excellent sound quality that is a step up from other budget systems. It offers a bevy of useful features for an affordable price. Build quality is excellent and includes a subwoofer made from MDF and not plastic. The simulated surround modes eclipse anything else available at the same price or less.
The Roland R-26 is an excellent sound bar package which offers sound quality which soars above others' at the price.
You May Also Like: Top gadgets to gift tech lovers
#5. Olympus LS-100
About the digital audio recorder:
The Olympus LS-100 offer the best performance of any digital audio recorders you have seen for the money. They deliver deep, tight bass; an effortless midrange and sweet highs. The storage capacity is wide and unexpectedly deep.
Paired with high-quality components, the Olympus LS-100 does much better than you have any right to expect from a console of this size and price.
#6. Eleckey E7
About the digital audio recorder:
Despite having an expensive price per GB, the Eleckey E7 is a stylish, well-made strong digital audio recorders.
The Eleckey E7 provides large amounts of storage and combines this with a sleek and stylish look. It is also has good read/write speeds for a digital audio recorder performance, but that does come at a cost which makes it popular among video lovers.
#7. Philips DPM6000
About the digital audio recorder:
The Philips DPM6000 offers outstanding sound quality for a sound bar, particularly when it comes to the blend between the sub and the main cabinet. Performance is even more impressive considering the size of the tiny wireless subwoofer, which is easy to hide in the room. And there's also built-in Bluetooth for wireless video streaming.
The Philips DPM6000 is the best affordable sound bar if you care about sound quality, with its outstanding sonics making up for some of its design limitations.
#8. EVISTR Mini Digital
About the digital audio recorder:
The EVISTR Mini Digital is not a top performer, but with its 2TB storage and super slim design, the digital audio recorder are fantastic for backing up audios.
With 2TB of storage space the EVISTR Mini Digital offers a lot of space for your videos. Unlike other large-capacity digital audio recorders, the Scosche USBC242M is small, making it truly portable. It lives up to the name of the brand, although it has thin portable storage performance.
Now You Choose:
So, you have read about the best and most trusted and popular digital audio recorders in the market. The list contains all the top brands from around the world are Sony, TASCAM, Zoom, Roland, Olympus, Eleckey, Philips and also EVISTR. It is important to check many characteristics before deciding on the top digital audio recorders to buy. All the best digital audio recorders listed above had good storage facility, portable designs which helps it to carry with you wherever you go along with seamless design of the products. The sound recording market has started reviving with the onset of digital versions of the audio recorders. This portable audio recorders has transformed the media industry in a big way and many new features have been added in the latest models. Thus, once you have read the list, decide which model best suits your demands and go for it!


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CONTROVERSIAL plans to redraw Parliamentary constituencies – which would have radically changed the Sefton Central seat – were voted down by Liberal Democrat MPs.
The unpopular plan would have created a new constituency containing Maghull, Aintree, Melling, parts of Bootle and some of Crosby.
The Sefton Central parliamentary constituency would have lost Harington ward to Southport and gained Church and Victoria which are currently in Bootle.
In what was described as the deepest split yet between the coalition parties, Lib Dems joined forces with Labour and smaller parties to delay the implementation of the boundary review – thought to be worth about 20 extra seats in the Commons to the Tories – until 2018.
The news was welcomed by Sefton Central MP Bill Esterson, who said: "The Government was claiming the changes were designed to reduce costs because the number of MPs was to be slashed from 650 to 600.
"Meanwhile, they were duplicitously creating nearly 200 new peers in the Lords who are unelected and who cost more than £150,000 a year each.
"This exposes the real purpose of these changes as the Conservatives aimed to gerrymander the constituency boundaries to create a majority for them after the next general election. They tried to rig the system in favour of the Conservatives at the expense of the country and democracy at large. The cost of that would have been the slicing in two of strong communities.
"This was a party political move by the Conservatives and not in the interests of the country at large – and certainly not in the interests of the people of Sefton Central."
Conservative Councillor Peter Papworth said: "This is exceptionally disappointing. The Lib Dems have played party politics and cannot pretend any other wise."
Southport's Lib Dem MP said: " Splitting Formby was always in my view a nonsense as was reducing the number of MPs."
What do you think of the decision to reject proposals for new boundaries?


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Two-beam intensity coupling is calculated for photorefractive crystals with two types of movable charge carrier in the undepleted-pump approximation. The analytical expressions are derived for the temporal evolution of the space-charge field; for weak coupling they are used for calculation of the transmitted beam intensities. The results of the calculation are compared with the experimental observations in photorefractive tin hypothiodiphosphate All experimental data are in reasonable quantitative agreement with the calculations.
© 1998 Optical Society of AmericaFull Article | PDF Article
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Opt. Mater. Express 7(4) 1414-1423 (2017)
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Opt. Lett. 28(23) 2369-2371 (2003)


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Hackers openly sharing malware with others has led to one hacker being identified by the Skype ID he used.
According to a blog post by Ankit Anubhav, principal researcher at NewSky Security, the IoT threat landscape differs from conventional malware in terms of code sharing.
"While many windows malware authors are reluctant to share their source code (for free), IoT botnet source modules are available publicly on darknet hacking forums which makes the code reuse much easier. Most of IoT malware threats have been aided heavily by code sharing and reuse," he said.
Anubhav said that he had observed one such dump site Daddyhackingteam, which hosts a lot of malware source code and tutorials, and this has now shifted completely to the dark side as now it is also a command and control server for an IoT botnet variant of Gr1n.
The website contains an archive of several IoT botnet source codes available publicly. The website also features contact details of the site owner, which helped New Sky Security track the owner's activity. According to Anubhav, by tracking the listed Skype ID, he observed that this person made three posts on a hackers' forum on questions related to set up a QBot of his own, and trying to get information to hack CCTVs to make his own botnet.
Later, it was deduced that the hacker got the code he was looking for as it was observed by researchers in-the-wild samples where the same daddyhackingteam website known for containing archives is used as a callback to download a shellscript. This shellscript further downloads and runs botnet binaries from the same website.
But the Skype ID was also used in the hunt for a job. "We found it either bold or immature of a malware author to use the same contact information for job hunting as well as for malicious activities. However, in his job search attempt, he mentions that he is 13 years old, which pretty much explains the dual use," said Anubhav.
Anubhav went undercover to chat with the malware author, they admitted that they had a botnet of just 300 devices, but had failed to hack any CCTV cameras. The hacker confirmed they were 13 years old.
"When we told him that doing such illegal activities can land him in trouble, he was confident that he was immune because he was young. While various laws do have less harsh sentences for juveniles, in this case, we see this person taking advantage of that," said Anubhav.
Anubhav added that with much IoT botnet source code dumped publicly along with tutorials, "its literally child's play to set up a botnet by attacking IoT devices".
Javvad Malik, security advocate at AlienVault, told SC Media UK that hackers sharing malware and code snippets isn't anything new.
"We've seen similar sharing of code for a long time, for example, a simple search on github will uncover a lot of malware ready to use such as ransomware," he said.
He added that the addition of the line, "This is for educational purposes" or similar, is an oft-misguided attempt at the author or host to distance themselves from any issues. Other similar messages include, "not to be used for illegal purposes".
"It's unlikely any such messages will hold up as evidence of innocence in a legal capacity," added Malik.
"In terms of stopping bad guys from sharing malicious code, there is little that can be done. However, organisations can take the same tricks and use it against the attackers. By sharing threat data with each other, organisations can quickly and collaboratively build up a rich profile of the common code used in different attacks and build up defences against it."
Ilia Kolochenko, CEO of web security company High-Tech Bridge, told SC Media UK that information sharing is a key to success in almost any industry, "and the bad guys understood this much earlier than the white hats – various cyber-gangs have been closely cooperating for years already".
"Information, code and experience sharing in IoT is actually nothing new, but just an adjustment of tactics to cover the IoT market. Organisations should follow simple but indispensable steps when implementing their cyber-security strategy, such as continuous digital asset inventory, holistic risk/threat assessment and a risk-based mitigation plan," he said.
The case also highlights the issue of what do we do with bright young hackers who dabble in illegality. In a different context, responding to Brian Krebs detailed report on the youthful hacking past of Malwaretech, aka Marcus Hutchins, where he too notes on one post that he is just 15, Lee Munson, security researcher at Comparitech.com emailed SC to comment, "Whether or not he [Hutchins] has committed any crimes is not for me to decide but his future career prospects will, quite rightfully I believe, hinge on how he is viewed by the security community.
"In a field where integrity is important in more ways than one, Hutchins' career path will likely be determined by how he is perceived by hiring managers, who care little for how some security researchers hone their skills long before they consider the colour of the hat they will later wear."


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The number of treatments necessary depends on the number, color, and size of the vessels being treated. During the consultation process you will be prescribed a treatment plan that will aim to give you the best result.


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Don't be scared to speak up in Brussels, Berec chairman tells successor
18 December 2017. By Magnus Franklin.
National telecom regulators should not be afraid of making their voices heard in Brussels, the outgoing head of an umbrella group for the watchdogs has said — even if it means upsetting powerful players along the way.
It's a defiant message from Sébastien Soriano, who has spent this year chairing the Body of European Regulators for Electronic Communications, or Berec, and who made a controversial effort to nudge lawmakers during his term. He will hand over to Austria's Johannes Gungl on Jan. 1.
"I'm not lobbying but working for general interest," the Frenchman told MLex over a coffee in Brussels last week. Taking a stand when a new EU telecom law was being negotiated was "important to make us more credible in the public debate."
In May, Berec published 12 technical papers offering a detailed perspective on the new law, which is still under debate and is set to shape the sector for the coming decade.
The papers triggered a furious response from many telecom operators, who thought Berec was overstepping its mandate as a technical resource for lawmakers and making a foray into lobbying for its own interest.
But, Soriano said, portraying Berec as a lobbyist in this context was misunderstanding the group's role. "We are not side by side with incumbent operators, but really on top of the story," he said. Berec is "not one party lobbying against another."
His advice to Gungl for next year? "Not to be shy and shut up because powerful people were annoyed about what was said."
It was important for Berec to develop a "voice" to influence policymaking in such a crucial and complex area as telecoms, Soriano said, though it should be used only "when really there are important things that are at stake and the regulators' voice is really needed."
"Telecom networks are the infrastructure on top of which the digital economy, and digital society is being built," he said. "Like roads, bridges and railways in the 20th century, in the 21st century networks are a common good and have to be developed in a certain direction."
Regulating with data
To that end, one of Soriano's themes has been helping people understand the importance of "nudging" consumers and markets in the right direction, which sometimes requires softer tools than hard obligations and intervention in the market. This softer flavor of regulation could take the form of gathering and publishing data, helping consumers make better choices.
"Using data to nudge the market and nudge people is a good solution," Soriano said. "It is not just a question in telecoms, but in any complex environment."
He also expressed his frustration at the sometimes difficult process of getting things done in the EU and overcoming national barriers, though he said these issues could be overcome.
"If you are clear about your vision, if you are confident and create consistent, long-term dialogue, you can get things moving," he said. "OK, it's complicated, but doesn't mean you shouldn't get involved."


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WASHINGTON, PA, Aug. 12, 2019 -- Trainer Ron Burke will send four harness racing freshman filly pacers into Tuesday's $183,040 Pennsylvania Sires Stake at The Meadows, but the two most promising of the quartet, Sweet Ace and Shouldabeenatd -- are behind the 8 ball, so to speak, stuck with extreme outside post positions.
Known as The Meadow Cheer, the stake goes as races 7 and 8, with first post at 1:05 PM.
Burke Racing Stable, Larry Karr, Jason Melillo and J&T Silva-Purnel & Libby, picked up Sweet Ace for $20,000 at Lexington, an unexpected bargain for a daughter of Sweet Lou-One Ace Too Many.
"I saw her in the field and knew I wanted to have her," Burke says. "She seems to have high speed, and she seems to do whatever you want her to do. She's working on being a very good horse."
Sweet Ace has a PASS victory to her credit and missed another by a head. She rallied for an Arden Downs win in a swift 1:50.4; none of the fillies she'll face Tuesday has gone as fast. She'll leave from post 8 with Dexter Dunn.
"Dexter has done a good job of not putting her in bad spots," Burke says.
Shouldabeenatd has been nearly as fast as her stablemate, but she's presented Burke with something of a rigging challenge.
"She's very, very fast but steers a little funny," Burke says. "We basically have all the equipment on her that you can have on a horse so that she'll steer a little better. She seems to be better if she's forwardly placed but not on the lead. I think she's a little better following, but you don't want to be too far behind because of her steering issues."
The homebred daughter of Sweet Lou-Breakeart Pass, who races for Burke Racing Stable and Weaver Bruscemi LLC, also has a PASS win to her credit. She'll go from post 8 with Yannick Gingras.
Burke also will be represented by Primrose (race 7, post 2) and Dance Club (race 8, post 4). Matt Kakaley has the call on both.
Monday's card at The Meadows, first post 1:05 PM, features an $80,000 PA Stallion Series stake for 2-year-old filly pacers.
By Evan Pattak, for The Meadows Standardbred Owners Association


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Recognize if there seems to be greater confrontation between this child and siblings, if friends stop calling or coming over, or if the child can't seem to find his place in school.
School is not simply about getting straight A's, it is also about learning how to get on with others and knowing how to develop friendships.
A child who is happy in school is a child who can focus on studying and doing well. One who believes that school is all about academics and no social life unfortunately makes a big mistake.
If you think that there may be an issue, it is a good idea to set up a meeting with the teacher and ask how you can work in harmony.
Too many parents call teachers to demand and accuse instead of saying that we would like to solve this problem together.
After all, we are their parents and if they cannot believe in our love for them, whose love can they believe in? I am not just speaking about when you must call him in with a problem like failing grades or after you received a call from his teacher.
I am talking about daily interactions where you share a smile, a good word, a laugh, a story, or a meal together.
A child leaves his notebook in school and must scramble to find a friend whose fax machine is working.
Nights spent struggling over homework for hours, studying for tests left for the last minute, assignments forgotten, cliques and social politics – it feels as if we are going backwards instead of forward.
Don't allow problems with your child to fester and grow.


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Those plates are also available in sets of 4 - better value.
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Career Returners (event organised by the CFA UK Diversity Network Scotland)
Date: Thursday 04 April 19
Time: Registration: 17:00 Event: 17:15 - 19:30
Location: Baillie Gifford, Calton Square, 1 Greenside Row, Edinburgh EH1 3AN
With increased competition for experienced workers, modern employers are changing how they engage with returning talent. There is a growing appreciation that experiences away from the workplace are valuable and enriching. Gaps on a resume - whether due to childcare, military service, pursuit of personal interests, health issues, or geographic relocations - no longer indicate high risk but often speak to an opportunity. In addition to the skills acquired in their earlier careers, returners may bring a different perspective, resilience and a breadth of life experiences which can be transferred to new areas.
Our keynote speaker, Dominie Moss, Founder of The Return Hub, will share her extensive experience in corporate recruitment in the finance industry. She will present findings from a recent report, and practical recommendations for both individuals who experienced a career break and for firms wishing to support returning talent.
Dominie will be joined by a panel of industry practitioners with a background ranging from HR to military service. They will explore:
- The barriers faced when returning to work after a break
- Common misconceptions about returners
- The opportunities they bring in creating a more productive, diverse and inclusive workforce.
- Dominie Moss, Founder, The Return Hub
- Hazel Little, Coaching and Programme Manager, Women Returners Scotland
- Alice Girardot, EMEA Head of Executive Recruitment, BlackRock
- James Bryden, Chief Operating Officer, Internal Audit, Standard Life Aberdeen
Moderator: Lucie Weigel, BlackRock
The panel discussion will conclude at about 18:45 and be followed by networking drinks.
Please note if you require special assistance or have specific access requirements, please contact the events team at firstname.lastname@example.com.
To register to attend, please click here.


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Rachid Ghezzal is set to leave Monaco this summer after a disappointing year at the French side.
The signing of Alexsandr Golovin from CSKA Moscow has all but confirmed the impending departure of the Algerian. There has been interest from the Premier League. Both Southampton and Leicester City have been linked in the past few days with the 26-year-old.
Having left the club's training camp in Germany, Ghezzal has gone to finalise a move elsewhere and was absent for Monaco's friendly game against Hamburg.
Ghezzal joined French side Monaco on a free transfer last summer but has failed to live up to the standards left by the outgoing Bernardo Silva. Monaco would therefore be able to make a rather large profit if they sell the player.
His brother, Abdelkader Ghezzal, played for Algeria at the 2010 World Cup. Rachid has one goal for the Desert Foxes, which came in 2016 against Ethiopia, whereas his older sibling has three.
Last season, he scored 2 goals in 26 league games for Leonardo Jardim's side. Whether or not Rachid Ghezzal is good enough for the Premier League remains to be seen. Follow all of the transfer stories surrounding Algerian footballers this summer in English on DZ Football.


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It is very important to have roof cleaning performed at least every couple of years in Moline, Illinois to get the most out of the cash you have invested into your roofing. We have discovered that a handful of people knew that roof cleaning was a solution and dreaded what it might cost but other individuals were unfamiliar with the concept. Fortunately, roof cleaning is actually extremely reasonable when you hire our squad from Rise Above Roof Cleaning in Moline. To find out how simple and inexpensive we can make roof cleaning throughout Moline, give us a call at 888-416-7747 today.
What Solutions Do We Offer in Moline, IL
Instead of taking a classic approach to roof cleaning around Moline, IL, we have discovered a technique that works far better. Unlike a lot of companies, our solutions work to safely eliminate streaks and fungi from your home or business' roof. Despite the fact that we have perfected taking care of the difficult task of killing fungi and getting rid of marks left by environmental elements, we still take care of roof cleaning service to remove dirt and dust off your roof. Out of all of the perks we present, people constantly let us know that they have come to appreciate the fact that we were able to give their roof a new appearance without them needing to put money into a new roof.
Simplifying the Venture in Moline, IL
Although roof cleaning service might not be an urgent issue, we still think that it is crucial to provide timely service in Moline, IL. Given that this is the situation, you will never find yourself needing to rearrange your agenda when booking your roof cleaning appointment. In addition, when some firms are hurrying to get the task completed in the shortest time, we want to make sure that the roof power washing restores your home's roof. When it comes to accomplishing this goal, we owe a lot of credit to our staff. Of course, our roof pressure cleaning crew also has a substantial advantage due to their access to our fleet of roof cleaning machines, which permits them to clean any kind of roofing materials with simplicity. To top it off, our crew receives considerable training in regards to how to safely operate our roof cleaning tools.
At the first glance of a faded roof, many people in Moline, IL believe that their only choice is to deal with it or change the entire roof. However, they are thrilled when they discover that they will not have to invest in a new roof because they can choose to have their roof cleaned. Make sure to give our roof cleaning team from Rise Above Roof Cleaning a call at 888-416-7747 to learn more about our services.
Advantages We Deliver in Moline, IL
If you care about the appearance of your Moline, Illinois office or house or if you have seen that it is starting to lose the gorgeous look it once boasted, having roof cleaning performed by Rise Above Roof Cleaning is a wise investment. We have been ecstatic with the amount of roofs in Moline, IL we have been able to clean up and restore over the time we have been offering our services. Along with the visual appeal our roof cleaning services deliver, we have also had the dignity of keeping many customers from investing in a new roof before they realized their roof only had to be cleaned. If you need your roof to showcase a restored look for the most reasonable price, be sure to call our roof cleaning team in Moline at 888-416-7747 at this time.
State-of-the-Art Equipment and a Highly-Experienced Crew in Moline, IL
By doing this, we have the ability to carry out your roof cleaning work in the most efficient possible fashion. With that being said, our skilled staff also understands how to finish the roof cleaning process in a manner that is safe, yet effective. Another really good quality about our roof cleaning crew is the way they care for all of our customers. To top it all off, we are incredibly versatile with regards to arranging your roof cleaning service.
Our Roof Cleaning Procedure in Moline, IL
In terms of roof cleaning, different firms in Moline, IL have distinct perspectives. There are numerous companies who still utilize power washers to clean up your roof. Others might combine a power washer with chemicals that can be abrasive in nature, which can temporarily bring out a little sparkle in your home's roof but these substances can chip away at the roofing materials after awhile. Our business takes a contrasting approach to roof cleaning since we leave the power washers and coarse chemicals at the office. Alternatively, we use a soft washing process in conjunction with cleaning agents that are safe to the touch. The most unbelievable thing is that our roof cleaning supplies and gear will make your home's roofing look like new without you needing to worry about the possibility of your roof falling apart. Newport, PA roof cleaning is another location that we service so make certain to find out more about the other top notch cities.
There are a number of roof cleaning firms who provide their assistance in the Moline, IL area. Consequently, we have had to work extremely hard to earn our reputation as the innovator in the roof cleaning industry. Our business has earned this reputation by having an expert crew and cutting-edge equipment. Call Rise Above Roof Cleaning at 888-416-7747 today should you have any roof cleaning questions or if you are ready to schedule an appointment.


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MMGMA Overview
The Minnesota Medical Group Management Association (MMGMA) is dedicated to supporting medical practices in improving the health status of the community and their patients. This is accomplished by promoting and enhancing networking, knowledge and skills necessary to thrive in the healthcare arena. In addition, MMGMA advocates with the legislative and regulatory bodies to advance the concept of group practice within the healthcare delivery system.
Mission & Vision
- MMGMA serves medical practice executives and their organizations, further enabling them to recognize and improve the
health status of the community of patients they serve by:
- Promoting and delivering the physician/administrative team approach to health care and medical group management
- Enhancing members' professional roles, knowledge and skills
- Building and providing a repository of data, process and organization design tools
- Advocating with the legislative and regulatory bodies to advance the concept of group practice with the health delivery system
MMGMA has nearly 500 members who perform managerial duties involving multiple areas or administrative tasks involving a single area, or provide patient care and perform significant managerial or administrative tasks. Of these members, 200 are affiliate members that provide products or services purchased by MMGMA members including such services as management consulting, finance, insurance, etc.
In addition to the relevant topics featured at the Winter and Summer Conferences, The University of St. Thomas, in partnership with MMGMA, has developed the Certificate in Advanced Health Care Management. Focused on significant and emerging issues in the health care industry, this certificate will help your organizations prepare for the future of health care with a series of monthly, one-day advanced programs. Programs may be taken individually or as part of the series.
You can download a copy of the MMGMA Overview document.
Click here for ACMPE mentors and additional information about the program.


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AWS Import/Export gets data to and from the Amazon cloud computing platform
Internet transfer rates can be a gating factor for some cloud deployments. As a result Amazon's Web services have come to include Import/Export services to speed transfer of big data sets.
The details of cloud computing continue to develop in odd and sometimes unexpected ways. It seems that interesting problems of cloud often call for interesting solutions in turn. Count Amazon's AWS Import/Export format as just such a tool. As it turns out – and it should not come as a surprise - Internet transfer rates can be a gating factor for some cloud deployments. As a result Amazon's Web services have come to include Import/Export services to speed transfer of big data sets.
Import/Export moves data onto and off of storage devices that you send to Amazon. According to Amazon, the disk drive in the mail can outpace Internet transfer in speed, and save money versus connectivity upgrades. One can imagine the approach plays best in prototyping or 'one-off' scenarios.
One of the pre requisites for working with this AWS format is grounding in YAML – which, no, does not stand for "Yet Another Markup Language" but instead stands for "YAML Ain't Markup Language". What YAML is is a data serialization standard intended to work with any programming language. An AWS account, of course is required as well.
By some measures, AWS Import/Export would seem a return to the good old days of batch processing. Data uploads begin the day after the storage device arrives. Then, when the job is done, the device is returned. It arrives, one envisions, much as a book arrives from the vaunted Amazon book store - Via UPS!
Underlying AWS is Amazon S3. This storage format treats entities as objects that consist of data and metadata. Keys are used to uniquely identify objects within the conceptual containers used in Amazon S3 – these are called 'buckets.' The company describes a key as …
… the unique identifier for an object within a bucket. Every object in a bucket has exactly one key. Since a bucket and key together uniquely identify each object, Amazon S3 can be thought of as a basic data map between "bucket + key" and the object itself. Every object in Amazon S3 can be uniquely addressed through the combination of the service endpoint, bucket name, and key, as in http://doc.s3.amazonaws.com/2006-03-01/AmazonS3.wsdl, where doc is the name of the bucket, and 2006-03-01/AmazonS3.wsdl is the key.
Who knew that cloud computing would bring out the familiar call-response of yore?
"How's the job going?"
"It's in the mail!"
Related Amazon Cloud Computing material
S3 AWS Import Export information AWS.Amazon.com - PDF
Amazon S3 AWS Import Export Guide and API reference - AWS.Amazon.com - PDF


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This week I thought I would take you with me on a walk down New Bond Street in Central London and the surrounding streets. I hope it puts you all in a festive mood.
Piccadilly Arcade.
New Bond Street
The Snowman family.Just look at Mum's amazing lashes!
Dolce & Gabbana's mouth watering window.
The Arcade


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Lifetime mortgage deals are becoming a very good option for the aged people to make their after retirement years more secure and free from financial crisis.
Therefore more and people are trying this option to meet their financial demands.
In lifetime mortgage deals you are not required to pay back the money that you take as a loan from your lenders.
You and you heirs are also not required pay any interests still you or your partner is living. You can also stay in your house as you were staying.
The lenders are not authorized to claim their money till you and your partner is living. However, they get whatever amount is due to them when the property is sold finally after you and your partner is dead.
Because of these facilities lifetime mortgage deals are becoming famous. They actually transform your assets into liquid cash amounts. So you can re use the money that you had invested in your property. Things seem pretty easy and hassle free, but they arte not that simple.
If you have decided to go for the life time mortgage deals or equity release of your property, it is important to gather detail equity release information. You should not go for these deals casually. You should know in detail the terms and conditions that the lenders are going to apply on your property.
Beside gathering in detail equity release information you are also required to know proper valuation of your property. With out this key information you will never be able to choose a proper lending offer. So if necessary you can call a real estate professional.
You can also use different websites that provide estimated market value of your property. Once you know the valuation you can ask the lenders how much they are ready to give.


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Today a great blog was posted by Paul Barker on the new FeatureSet functions: What's new with Arcade: Taking a stroll through FeatureSets (Part 1) and also Kelly Gerrow shared a great document on this topic: Overlapping Features in Pop-Ups Quick Introduction to Using FeatureSets with Arcade .
I didn't wanted to be left behind, so I thought I would share some examples using hydrants, the maintenance history and sub sectors and hydraulic sectors to show what you can achieve with the new Arcade functions released in ArcGIS Online on December 5th
Consider we have a web map with several layers and a table:
- Hidrantes is a point layer with hydrants
- Sub Sector is a polygon layer with a sub division of the area of interest
- Sector Hidraulico is a polygon layer merging sub sectors into hydraulic sectors
- Hist Mantenimiento is a table with the historic maintenance records for each hydrant
First of all, let's apply some Arcade to visualize the hydrants based on their age. This was already possible in the previous release, so no new things here yet. We have the installation date stored in the field FECHAINSTALACION and we can use the DateDiff and Now functions to determine the age in years, which happens on the first two lines. After this we classify the value into significant ranges:
var fecha_inst = $feature.FECHAINSTALACION;
var edad = DateDiff(Now(), fecha_inst, "years");
var clase_edad = "";
if (edad > 50) {
clase_edad = "Mayor a 50 años";
} else if (edad > 40) {
clase_edad = "Entre 40 y 50 años";
} else if (edad > 30) {
clase_edad = "Entre 30 y 40 años";
} else if (edad > 20) {
clase_edad = "Entre 20 y 30 años";
} else if (edad > 10) {
clase_edad = "Entre 10 y 20 años";
} else if (edad > 5) {
clase_edad = "Entre 5 y 10 años";
} else {
clase_edad = "Menor a 5 años";
return clase_edad;
The result is a text describing the age, for which we can define representative symbols (here using the Firefly symbols):
No fancy symbols for the other two polygon layers to avoid distracting the attention from the hydrants.
We would like to show in the pop-up window of each hydrant the list of all maintenance carried out on the hydrant. Both the maintenance history table and the hydrant layer contain the ID of the hydrant. The table also contains the dates and type of maintenance.
In the configuration of the pop-up of the hydrants we can add an Arcade expression like this one:
var tbl = FeatureSetByName($datastore,"Hist_Mantenimiento");
var codigo = $feature["COD_HIDRANTE"];
var sql = "COD_HIDRANTE = '" + codigo + "'";
var mantenimientos = Filter(tbl, sql);
var cnt = Count(mantenimientos);
var historia = "";
if (cnt > 0) {
historia = cnt + " Mantenimiento(s):";
for (var mantenimiento in mantenimientos) {
var txt_fecha = Text(mantenimiento.Fecha_Mantenimiento, ' - (Y/MM/DD) ');
var txt_man = txt_fecha + mantenimiento.Mantenimiento;
historia += TextFormatting.NewLine + txt_man;
} else {
historia = "No hay mantenimientos";
return historia;
First of all, we access the table with the maintenance history and assign it to a variable tbl. Then we read the id of the current hydrant for which we want to create the pop-up. We define a SQL expression using the hydrant ID which is then used to filter the history table. The result is stored in a variable called mantenimientos. We can do a Count to obtain the number of maintenance carried out on the hydrant. If the count (cnt) is larger than 0, we start reading out the details and construct a list of maintenance including the date and type of maintenance.
The result will appear like this after we configure a simple custom html to show the attributes and result of the Arcade expression in the pop-up:
Now let's continue with doing something with these new Arcade functions to get some data hydrants at the sub sector level. Since the number of maintenance obviously depend on the age of the hydrant, it would be nice to get some details on this at the sub sector level.
In the pop-up configuration of the sub sectors we can add the following Arcade expression:
var fs = FeatureSetByName($datastore,"Hidrantes");
var hidrantes = Intersects(fs, $feature);
var cnt = Count(hidrantes);
var edad_tot = 0;
for (var hidrante in hidrantes) {
var edad = DateDiff(Now(), hidrante.FECHAINSTALACION, "years");
edad_tot += edad;
var resultado = "";
if (cnt > 0) {
var edad_media = edad_tot / cnt;
resultado = "Hay " + cnt + " hidrantes en el sub sector";
resultado += TextFormatting.NewLine + "La edad media de los hidrantes es de " + Round(edad_media, 2) + " años";
} else {
resultado = "No hay hidrantes en el sub sector";
return resultado;
This expression will:
- Access the Hydrants layer
- Do an intersect with the current sub sector feature
- Count the number of hydrants in the sub sector
- Calculate the age for each hydrant and some all ages
- Calculate the mean age of the hydrants and format the text with this information
The result will appear like this:
In this case there are 93 hydrants in the sub sector and the mean age is 20.64 years.
This is fun, but can we also show the names of the sub sectors that are contained by a hydraulic sector using these new Arcade functions? The answer is yes. Let's add the following expression to the hydraulic sectors:
var fs = FeatureSetByName($datastore,"Sub Sector");
var subsectores = Intersects(fs, $feature);
var cnt = Count(subsectores);
var resultado = "Listado de los " + cnt + " Subsectores:";
for (var subsector in subsectores) {
resultado += TextFormatting.NewLine + subsector.IDSAP;
return resultado;
Just access the sub sectors layer and Intersect with the current hydraulic sector and voila…, rights? No, not so right. When you use an Intersect between two polygon layers, it will probably return too many features due to the fact that when two polygons have a matching boundary they will probably be included in the result, leading to more sub sectors than we want.
A way to avoid this is to use a small negative buffer on the hydraulic sector and do the Intersect with that buffered geometry like this:
var fs = FeatureSetByName($datastore,"Sub Sector");
var feature_buf = Buffer($feature, -100, 'meters');
var subsectores = Intersects(fs, feature_buf);
var cnt = Count(subsectores);
var resultado = "Listado de los " + cnt + " Subsectores:";
for (var subsector in subsectores) {
resultado += TextFormatting.NewLine + subsector.IDSAP;
return resultado;
Notice the Buffer with a negative distance that is created on line 2 and used on line 3 to get the rights polygons.
The resulting pop-up will show like this:
To be honest, I don't like the unsorted list of sub sectors, so let's order this list using OrderBy:
var fs = FeatureSetByName($datastore,"Sub Sector");
var feature_buf = Buffer($feature, -100, 'meters');
var subsectores = OrderBy(Intersects(fs, feature_buf), 'IDSAP ASC');
var cnt = Count(subsectores);
var resultado = "Listado de los " + cnt + " Subsectores:";
for (var subsector in subsectores) {
resultado += TextFormatting.NewLine + subsector.IDSAP;
return resultado;
Which will result in a sorted list of sub sectors:
I hope that these examples will help you to understand what is possible using Arcade with the latest update in ArcGIS Online, but before you jump in and start creating fabulous Arcade expressions I want to quote Uncle Ben (Spider-Man) for a moment:
With great power comes great responsibility...
As Paul Barker mentions in his blog, be careful and always validate that the performance of your expressions yield in an acceptable response time for your end-user.