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How to Train Like the Kenyans Since the Kenyans dominate our ...

How to Train Like the Kenyans Since the Kenyans dominate our sport like no country has ever dominated any sport, what can we learn from them? While it’s true that a big reason they do so is their ability to train harder (which we’ll address), let’s first talk about things they do that allow them to reach their potential more than most – things that are practical and applicable for us in Kansas City. Workout Recovery 1) They prepare the body better for every workout with an extra slow warm up for the first 5-10 minutes: 5 minutes a mile or slower than 5K pace > the slower you begin each run, the more productive each run will become. 2) They help the body to recover better from every workout with an extra slow cool down for the last 5-10 minutes: 5 minutes a mile or slower than 5K pace > the less you stretch & do self massage (i.e. foam roll), the more you should cool down properly 3) They help the body recover better for the next hard workout by going extra slow on recovery runs: 2:30-4 minutes a mile slower than 5K pace > the easier you go on the easy days, the harder you’ll be able to go on the hard days In-Between Workouts Recovery They help the body recover better with: 1) fresh, seasonal, local real food > try to eat more food from the local farmer’s market – the less processed, the better 2) lots of sleep and non-active rest (i.e. lying down to get off their feet). 10 hours of sleep each night and 1-2 hours of napping > try to get more sleep and rest. 3) simplifying their life with very little distraction – no TV, computers, cell phones, iPads or other technological devices. Outside of basic things like washing their clothes and eating they’ll allow for reading or going for a walk,...

fx-991ES PLUS C - Support - Casio
by bodo 0 Comments favorite 5 Viewed Download 0 Times

Contents Important Information ............................................................. 2 Sample Operations .................................................................. 2 Initializing the Calculator ........................................................ 2 Safety Precautions .................................................................. 2 Handling Precautions.............................................................. 2 Removing the Hard Case ........................................................ 3 Turning Power On and Off ...................................................... 3 Adjusting Display Contrast .................................................... 3 Key Markings ........................................................................... 3 Reading the Display ................................................................ 4 Using Menus ............................................................................ 5 Specifying the Calculation Mode .......................................... 5 Configuring the Calculator Setup .......................................... 5 Inputting Expressions and Values ......................................... 7 Recurring Decimal Calculations ......................................... 10 Toggling Calculation Results ............................................... 14 Basic Calculations................................................................. 14 Remainder Calculations ....................................................... 18 Prime Factorization ............................................................... 19 Function Calculations ........................................................... 20 Complex Number Calculations (CMPLX) ........................... 25 Using CALC............................................................................ 26 Using SOLVE.......................................................................... 27 Statistical Calculations (STAT) ............................................. 29 Base-n Calculations (BASE-N) ............................................. 33 Equation Calculations (EQN) ............................................... 35 Matrix Calculations (MATRIX)............................................... 37 Creating a Number Table from Two Functions (TABLE) .... 39 Vector Calculations (VECTOR) ............................................. 41 Inequality Calculations (INEQ) ............................................ 43 Using VERIFY (VERIF) .......................................................... 45 Distribution Calculations (DIST) .......................................... 47 Scientific Constants .............................................................. 50 Metric Conversion ................................................................. 51 Calculation Ranges, Number of Digits, and Precision....... 52 Errors ...................................................................................... 54 Before Assuming Malfunction of the Calculator... ............. 56

Make Forex Easy
by kelly_fats 0 Comments favorite 4 Viewed Download 0 Times

MakeForexEasy - the creators of the popular “forex basics & secrets in 15 minutes” deliver a fresh and unique approach to mastering the forex market wich has helped many people accross the globe to earn a living and more by trading forex. This e-book will help you master the skills of forex trading in the fastest time possible! And it doesn't matter so much what education and background you have! Our experience shows quite stunning results - people with no previous financial market experience often show better performance than those with the experience! Watch the TV series “Million dollar trader” where this fact is confirmed as well. Long gone are the times when you had to have thousands of dollars to participate in the forex market. Now you can start trading with 100$ - 200$ and even less. Gone are also the times when you had to spend months and years reading piles of head-wrecking books about economical analysis. We have gathered and filtered the the most functional information and tools that you need to know about forex trading in order to jumpstart a successful trading of currency and other commodities.

Oil Change
by Handmatige installatie 0 Comments favorite 11 Viewed Download 0 Times

Motor Oil Place the bike on the center stand (not the kick stand) The Drain Plug and the Dipstick for the motor oil are located on the right side of the bike. Place a drain pan under the Drain Plug and remove the plug with a 17mm socket or wrench. Lancepowersports.com A small spring and Screen Type Oil Filter will also pop out. Place these two items off to the side and wash them clean by flushing them with new 10W-40 motor oil. (If you keep the dipstick out of the motor, it will drain the oil faster) Let the motor oil drain until only a few drops fall every few seconds. Put the cleaned Oil Filter and the spring back into the engine as shown to the left. If done incorrectly, the filter will not be efficient in collecting dirt and sludge from the engine. Screw back on the drain plug using a torque wrench. The recommended torque for this bolt is 15 lbs/ft. Lancepowersports.com Using a funnel, pour 0.75 quarts of 10W-40 Motor Oil into the engine. We recommend using non-synthetic oil for the first oil change to help the engine break in properly. After the first oil change, feel free to use synthetic oil. Check the oil with the dipstick. Place the dipstick in the motor but do not screw it in. Pull it out and make sure that the oil reading is within the hash-marks, then add or drain oil accordingly until it is. Screw in the dipstick and run the bike for a minute or two and check the level to make sure that you have the proper level. Lancepowersports.com

iPad User Guide iOS 6 - Support - Apple

iPad Overview Accessories Buttons SIM card tray Status icons What you need Setting up iPad Apple ID Setting up mail and other accounts Managing content on iPad Using iCloud Connecting iPad to your computer Syncing with iTunes Viewing this user guide on iPad Using apps Customizing iPad Typing Dictation Searching Notifications Sharing Connecting iPad to a TV or other device Printing with AirPrint Bluetooth devices File sharing Security features Battery What is Siri? Using Siri Restaurants Movies Sports Dictation Correcting Siri Chapter 14:  Contacts Reading mail Sending mail Organizing mail Printing messages and attachments Mail accounts and settings Sending and receiving messages Managing conversations Sending photos, videos, and more Messages settings At a glance Viewing, sharing, and printing Editing photos and trimming videos Viewing photos and videos Organizing photos and videos Photo Stream Sharing photos and videos Printing photos Picture Frame Importing photos and videos Taking photos Managing photos At a glance Working with multiple calendars Sharing iCloud calendars Calendar settings At a glance Adding contacts Contacts settings Contents 3

Dyslexia and Reading
by jwor 0 Comments favorite 12 Viewed Download 0 Times

JWor.com utilizes interactive reading software to help develop reading skills with the Orton-Gillingham phonics method. We help kids with dyslexia and remedial reading problems.

Reading Program
by Sightphonics 0 Comments favorite 14 Viewed Download 0 Times

A self-taught adult reading program available online or as books with Audio CDs to help adults learn to read, write and spell.

Tooki Audi v1.1.pdf - NAV-TV
by aud1 0 Comments favorite 7 Viewed Download 0 Times

Tooki Audi Bluetooth Phone Integration System For Audi MMI (2G) User Manual Rev. 1.1 11.19.2009 Moni Melman Welcome to Tooki ! Tooki by NAV-TV is a Bluetooth phone integration system designed specifically for your phone-ready Audi vehicle. When used properly, Tooki establishes a wireless Bluetooth link between the Audi MMI radio and your mobile phone, resulting in a hands-free operation of your phone. The Tooki is an extremely sophisticated product, therefore it is strongly advised that you make yourself familiar with your Tooki system and read the instructions in this manual before operating the system. For more information, visit www.nav-tv.com The following legend will ease your reading this manual: ! Loaded with key features such as Phone book synchronization (phone dependent), Privacy mode, console and steering wheel controls, MMI and instrument cluster displays and noisecanceling technology, Tooki allows for a safer driving experience while keeping the driver connected to his wireless world. Legend ! Radio operation, button press Rotate, then press the radio selector knob Mobile phone operation, such as pairing ! Operation not supported by Tooki Pairing ! 1. Press TEL on MMI Radio.

Murray Quad 2014 Race Rules
by ondo 0 Comments favorite 9 Viewed Download 0 Times

All participants must read and agree to the Race Rules prior to registering for the event. Please familiarise yourself by reading the official Murray Quad Race Rules. The sport and competition order should allow a fair and comparable competition through common followed rules. Every participant is to be committed to these rules and he/she should appear a decent and sportive attitude throughout the entire event. Having said this, the sport and competition order defines binding rules. These rules are on basis of field tested experience and meaningful procedures without constraining the competition. 1. FUNDAMENTALS 1.1 DEFINITIONS  Race marshal, referee and race official are normally used as a synonym.  Participant, refers to registered participant actively taking part in the race at a particular time and does not include relay team members not actively participating  Race Director = Tim Roadley  Event Manager and Organiser are normally used as a synonym.  Organiser = Save the Children Australia & Tim Roadley 1.2 PURPOSES AND AIMS Save the Children is committed to providing a safe, fair and inclusive competitive environment and aspires to deliver to World Quadrathlon Federation (WQF) Competition standards wherever possible. 1.3 AFFIXES AND CHANGES a) Affixes and changes could be actioned through the Murray Quadrathlon Organising Committee. b) These affixes and changes will be directly published on the official Murray Quad website www.murrayquad.com.au and registered participants notified via email.

Self-Service Photography of Records: Policy - The National Archives

Self-Service Photography of Records: Policy 1. Records copied by readers with their own personal technology devices The National Archives provides a service whereby readers are permitted to make copies of records using their own equipment. There is no charge for this service. Any personal device (for example, laptop or palm computers, cameras, mobile phones and mp3 players) may be taken into and used in the reading rooms as long as the following conditions are met: • use of the device does not disturb other users, or the general quiet nature of the reading rooms (i.e. devices must operate in ‘silent’ mode) • use of the device does not pose a threat to the safety of the records, or other people • cameras, camcorders and digi cams must be in still photography mode. For document preservation reasons we do not allow any type of scanners. The service is subject to the following conditions: Copyright Whether applying for a Reader’s Ticket and signing the Reader’s Declaration form, or using a camera in the reading rooms and Research and Enquiries Room, readers undertake to observe Conditions of Copyright, which are contained within the reading room rules as appendices 8a and 8b. Reading rooms We do not allow tripods in the reading rooms and flash photography is not permitted under...

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