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So stay hydrated ! Our legs contain lots of different. Each muscle group in turn is comprised. MU) that in turn contain a motor neuron and a. Our brain triggers a muscle group into action by. They 'generate' energy on demand in that complex 1. The Krebs Cycle). So the worst thing for a sprinter to do is ride a 3 week. Tour de France ! During. However, it is not a waste product as was widely believed in the past. It is a 'brake'. to stop us going too hard, helping us to pace for the long run. But of course. we might not want that to happen if we're winding it up for the finish straight ! So our body creates. This is an exciting area of development that. Initially. our blood flow will clear lactate away as it is produced to the liver. And slow- twitch muscles will all be busy when. As. we continue to go harder, blood lactate accumulation will increase and so. Eventually we will crash and burn as we hit our. HR and can’t get enough oxygen in, let alone clear the lactate in our legs. It is not. such a good predictor of performance in events of a longer duration — hence. CP and FTP are not good indicators of endurance performance but as they change it. Or as Greg Lemond. It doesn't get easier, you just go faster' — we will. LTP, just at a higher power output. Secondly, these mitochondria will also. Typically this is the purpose of 'long slow. LT1 at an 'endurance pace' for many hours. VO2max is the maximum amount of oxygen. Usually expressed as ml/kg/min. To determine. your VO2max you need some expensive lab equipment that measures gas. This is typically measured. The more oxygen. you can use during intense exercise, the more 'fuel' you burn and the greater. There have been numerous studies that show that HR. HR ratios to track trends in. When compared with the moderate effort the heavy effort causes. Additionally. the percentage of VO2max that we settle at is higher than you would predict. It does. not plateau or reach a steady state. It has even been shown that if exercise is continued. VO2max. It could be caused by the. But those fast- twitch muscles need more oxygen. So slowly, our oxygen uptake increases. For example, during exercise it. CO2 back to the lungs and shuttle lactate away to be. To meet the demand as we exercise at increasing intensity both. At rest 5. L might be 7. L at 2. 00bpm x 1. Elite and highly trained. L litres. Studies are beginning to suggest that this. In cycling power terms that means we will see power output. Arteries. and veins are flat muscle; they have a layer of muscle surrounding them that. With training their. In fact, at rest only 1. Red blood cells carry. CO2, so increasing the volume of blood and the percentage of. In contrast, 8. 5%. CO2 is carried away from working muscles dissolved in the water inside those. A higher affinity means more. O2 will be bonded to the Hb, when low it means those bonds will break and O2 will be. As red- blood cells pass through the lungs it is important for this. These reduce the O2- Hb affinity in the tissue the capillaries service. O2 to be released in the muscles where they are consumed. But there. is also some reduction in the lungs too during intense exercise, this limits. Worse, as total blood flow is also increased. NIRS shines. a light through the blood in the capillaries inside muscles to identify the amount of. We can then plot HHb and O2. Hb alongside. say, power and heartrate to analyse oxygen delivery and extraction during exercise. This could provide a reliable and accurate protocol for establishing CP. FTP. But, we also know that it will. In truth, although the power meter says zero watts. HR drops, breathing recovers and more complex energy system. This is precisely what. Bike. Score and TSS do. They reflect the stress by taking into account the. This intensity factor is computed as a. Power to our current CP. This intensity is then multiplied by. We need a model. that can quantify this relationship and help us get the best bang for buck from our. The strain on their body may. But after 6 months of regular training the same. If we push it too far and apply too much stress with insufficient rest we risk. It is important to remember this when. These represent the training impulse. We can. look at the gain factor to identify if the athlete is a low or high responder, or likely. This gain factor helps to link the training impulse to the predicted response. More recent studies have confirmed that. It is a variant of the Banister IR. Training. Peaks website. But it is clear. that the PMC has been embraced by the cycling community and has been instrumental in providing a means. IR approach to managing their training. It is. often described as the most important tool for the cyclist lucky enough to own a power meter. A TSB lower than - 3. The smallest changes in positioning can result in massive. TT position on aerobars it is possible to see a 1. Cd. A just from . But other changes, like getting very low, might. Air gets thinner as. Aside from altitude, air density is. Luckily there are. But changing tyres really can make. Typically, on a 2% slope an 8. Similarly for 1. 7km/h on 5% and 1. Riding with a 2. 0 km/h headwind. So. windspeed and just as importantly wind direction ( yaw ). Lastly. we have acceleration ; every time you speed up you use power to do. Assuming you have done. Then looking at speed for each run it would be. But riding without wind. And even then. velodromes have problems because (believe it or not) riding around the track you. We need. to eliminate it from our calculations. We can also assume that as a rider we weigh the same in each run. But we need. to make sure we don't brake, lose air from our tires or change position, because. So we end up with a formula that combines all of those opposing forces into. Hence the name. 'Virtual Elevation'. Now since each lap is performed in a single position and. Crr and Cd. A until the start and end of a lap in the VE plot are the same. We can see. that the top left plot is clearly wrong as each lap finishes higher than it started. Cd. A estimate is too low. The top right shows the Cd. A has gone up but still. Its only in the bottom two plots. Cd. A and Crr. The change in. Of course, the better the conditions. If you have sufficient laps and variations in positions you will be able to. Emulators Online - Dirty Little Secrets! Darek's Secrets. Updated Mar 1. It has been over 3. I started working with personal computers and sporting my sexy bowl cut. Starting with a green- screen 4. Commodore PET in 1. Toronto Canada, I purchased my own Atari 4. Since then I've owned numerous Atari ST, VIC- 2. Commodore 6. 4, Apple II, Apple Macintosh and Windows computers. I've made a full- time living from computers since age 1. That was followed by paid articles in other computer magazines, starting my own company at age 2. Atari ST emulator (Gemulator) and the first Apple Macintosh emulator for Windows (Soft. Mac). I moved to Seattle Washington in 1. Microsoft where I participated in the development of Windows XP and Vista, Office 9. Office 9. 7, Mac Office 9. Xbox 3. 60, multiple releases of Visual Studio, and contributed to several papers including this one on . More recently I have been funding my own research on the many interesting facets of virtual machines for the era of 6. CPUs. I presented the Virtualization Without Direct Executionpaper and slides at the AMAS- BT workshop at ISCA 2. Beijing, proposing portable methods of implementing emulation- based virtualization for mainstream PCs. In late 2. 00. 8, I joined a new microprocessor group at Intel headquarters in Santa Clara, California, where I worked until the summer of 2. I am presently back in Seattle and diving into all things cloud computing. Emulators releases in 2. MARCH 1. 8 2. 01. Hi folks, I've been receiving a lot of emails asking about Windows 8. So both Mac OS 7. CD- ROM editions are available. When sending in your Starbucks gift card or a self- address stamped mailer, please therefore specify if you are interested in: Macintosh System 7. Macintosh System 7. CD- ROM (boot/setup CD), or,Mac OS 8. CD- ROM. Please folks, take these 1. Mac OS packages off my hands! OCTOBER 2 2. 01. 0Talk about taking a long time to open a package. What I thought were some old boxes of Macintosh computer parts that I had put away in storage back in 2. Macworld New York show, well, turned out have a shipment of Mac OS packages I had forgotten about. After liquidating my inventory of Mac OS 7. CD- ROM packages in 2. Mac OS liquidation), I find myself today rummaging through the storage space and opening up three never opened boxes containing the floppy disk based Mac OS 7. Macintosh System 7. Mac OS System 7. 5 packages on floppy disk that I have now left to liquidate, along with a handful of Mac OS 8. CD- ROM based packages left over from before. System 7. 5 (which as you can tell from the box was the version that Apple decided to rebrand as . System 7. 5 boots on everything from Mac Plus through Mac II to Mac Classic to Mac Quadra and LC, as well as the early Power. Macs. Which means that System 7. Macintosh emulators - Soft. Mac, Gemulator, v. Mac, Fusion, Basilisk II, etc. Pretty much any Mac models prior to the appearance of the i. Mac in the late 1. System 7. 5 is the one universal Mac OS for use on classic Macs. So, if you are interested in getting over of these never used, never opened (heck, never exposed to sunlight) packages of Mac OS 7. System 7. 5 floppy disk based system disks, now is your chance. As before, I am giving these away to anyone that either sends me a suitably sized self- addressed stamped mailer large enough as you see to hold a typically sized Mac OS package, or sends me a Starbucks gift card of at least $1. Use the Starbucks option if you live outside of the United States, and you can order Starbucks gift cards online at Starbucks. Send pre- paid pre- stamped envelopes or the Starbucks gift cards to my usual address: Darek Mihocka, c/o Emulators. N. E. 2. 0th Street, Suite 3. Bellevue, WA 9. 80. United States Of America. Please specify specifically whether you are requesting the floppy disk package of Mac System 7. CD- ROM package of Mac OS 8. Besides the almost hundred of the 7. I have maybe ten packages of the 8. CD- ROM. With each Mac OS package I will also include another of the liquidation items I never quite got rid of, the Emulators shareware CD- ROM containing over 6. Macintosh shareware suitable for running on classic Macintosh systems. JULY 1. 6 2. 01. 0The Momentus XT has arrived! Announced back in May, the new generation of hybrid notebook hard disk from Seagate finally made its appearance in stores this week. I spotted one in the wild and captured it (well, ordered online), bringing it into my lab for testing. For the past year, Seagate's leading notebook hard disk has been their 5. Momentus 7. 20. 0. ST9. 50. 04. 20. AS, a 7. SATA hard disk with 1. That notebook hard disk fared so well in my tests, I made it the standard hard disk in just about all of my notebooks and desktop machines. I put one into my Apple Macbook, replacing the traditionally slow and cheap 5. Apple puts into Macbooks by default. I put one into my Mac Pro G5 desktop. Another one replaced the stock 2. Gateway laptop. Yet more served as the boot drives of various Atom systems, delivering a high- capacity low- noise low- power disk for those systems. So how does Seagate top the 7. For starters it doubles the size of on the onboard disk cache to 3. But, the real leap forward with the new drive is the addition of 4- gigabytes of flash memory, making the new drive what is called a hybrid disk drive. The flash memory acts as a sort of secondary disk cache (not unlike the analogy of an L1 and L2 cache in a microprocessor), buffering 4 gigabytes of the most frequently accessed hard disk data in fast low- latency flash memory. The net effect of the flash memory is that in theory the new hybrid drive should exhibit most of the speed of an SSD (solid state drive) without the prohibitive cost of a purely solid- state drive, which for 5. The new Seagate Momentus XT drive on the other had cost me all of 1. Amazon, virtually exactly the same price as last year's drive. In fact the two hard disks look almost the same, as shown in the photo below, where the distinguishing markings between the two are of course the . The 2. 00. 9 Seagate 7. Seagate XT on the right. So, first test, I thought I would tackle a system that most other web sites would not jump on benchmarking first, or for that matter one that Seagate might have optimized their drive for. I chose as my first test subject my Apple Mac Pro G5, since that system has already been running on last year's 7. Mac OS X and Fedora 1. Linux installed on the same 5. I booted the Mac Pro back and forth several times between Mac OS X and Fedora several times to get a rough idea of OS boot times and some other quick metrics, listed here: Mac OS X 1. OS selection menu to fully rendered desktop): 5. Mac OS X running Virtual PC 7. Windows 2. 00. 0 VM: 5. Mac OS X running Virtual PC 7. Windows 2. 00. 0 benchmark run: 2. Fedora 1. 2 Linux boot (from OS selection menu to logic screen): 5. Fedora 1. 2 Linux running QEMU emulator, boot time of Windows 2. VM: 6. 3 seconds. Fedora 1. 2 Linux running QEMU emulator, a Windows 2. Using HDClone (http: //www. I performed an exact sector- for- sector disk copy, made trivial by the fact that the storage capacity of both the old drive and new drive is identical. I then repeated my tests. The first test I measured was the first boot of Fedora 1. Linux from the new hard disk. This test can only be performed once, when ther solid- state flash memory is empty and the drive has not been . As Seagate documents, continued use of the drive will populate the flash memory with frequently used disk data, and since I am not aware of a way to . Boot time of Fedora dropped from 5. This is very much representative of the same kind of boot speed up people have observed with fully solid- state drives. Bravo Seagate! The Windows benchmark run dropped from 1. Not impressive due to the fact that the scenario is mostly gated by QEMU's slow emulation speed, but keep that number in mind for a few seconds. Switch then to booting Mac OS X 1. Virtual PC 7. 0. 2 booting Windows 2. Windows benchmark run improved from 2. QEMU. So in absolute time terms, the large disk cache and flash memory greatly benefits such scenarios as benchmark runs which create a lot of temporary files and also access a lot of small data files. What would have been on a normal hard drive a lot of short pauses to seek to the next file is better hidden with the large buffers on the new drive. Another impressive result came when I ran my HDTEST3. Part 2. 6 posting on solid- state drive performance) and found that the all out write throughput under Virtual PC 7. Again, keep in mind I did not set up the Mac OS X or Fedora from scratch on the new disk, I sectored copied the old drive exactly, sector- for- sector, thus keeping exactly the same disk fragmentation as the old drive. The speedups I am witnessing therefore are entirely due to the larger RAM cache and flash memory cache on the new drive. Rebooting the machine and booting again into Mac OS X, the boot time now dropped to a stunning 3. Fedora. And showing that in fact the hard disk does ? Would the boot time of Fedora go back up to 4. Well, only way to find out. I rebooted the machine one more time, and.. So yes, booting into Mac OS X and running entirely different scenarios for half an hour touching many gigabytes of data did somewhat untrain the Fedora times, but not that badly. I will take a 3. 6 second boot time over 5. The caching algorithms that Seagate uses are obviously proprietary, but they do appear to work great even for the oddball Power. PC Mac OS X and Power. PC Linux scenarios that Seagate likely didn't optimize for. I am extremely impressed by this hard disk, which I hasten to refer to as a . In another experiment, I took a second Momentus XT drive and dropped it in to a Windows 7 machine and repeated the HDTEST3. Seagate 3. 5- inch desktop drive which similarly sports a 3. In terms of raw maximum write speed, the desktop Barracuda topped out at 1. XT topped out at 9. 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So how do we badass mamas manage to wrangle two- at- a- time? Well to start. All of those mindful parenting philosophies and brain- development studies are great in theory. If I had one kid, oh sure, I'd totally take the time to patiently explain why we don't run at our brother with a screwdriver. Unfortunately though, it's monkey- see, monkey- do around here and trouble happens fast. Twins are always up to some kind of mischief, not because they're bad kids by nature, but because they have a constant partner- in- crime. So yes, I have to yell at my kids when they're both about to do something dangerous. And yes, when we go on walks, they wear adorable stuffed animal backpacks (otherwise known as leashes) so I can relax during our stroll, instead of stress about blind alleys and driveways. Their once- adorable nursery now looks like an insane asylum, stripped down to nothing but furniture and bare walls after they pulled down pictures, yanked off knobs, and dangled from wall shelves during naptime. Oh, and they watch at least two hours of TV a day because. Also, because I'm tired. We get a workout. You know how kids get when they want to be held all the time? Well, imagine that just when you put one down, another one asks to be picked up? And then it's . So, yeah, my arms are pretty ripped. I also get in some good cardio when I'm chasing one toddler down the sidewalk, with the other guy under my arm. We put them on a schedule. Well, if we're smart, we do. From the minute I brought my boys home from the hospital, they were on a strict eating and sleeping schedule. When one woke up to nurse, we got the other one up. We created an entire bedtime routine that we still use to this day. We ultimately did some sleep training too. With twins, you have to get them eating and sleeping at the same time or else you're going to be up 2. That's not good for you, which in turn, is not good for them. Even now I put my boys in their room for . One of the hardest things for twin moms to deal with is the guilt we have over not being able to give each of our twins 1. There's just one of you, so when both babies want a bottle or both need to be held or both have a boo- boo, someone usually has to wait. It's especially tough in that first year, when your children are pre- verbal, and often cry to indicate their needs. It means you have to listen to the whimpers and pleas of your children more than you would like, because there's just not enough of you to go around. We get used to it though, and ultimately learn that it's not the end of the world to let your baby cry a little. We ask for help. Maybe parents of single kids have the luxury of pretending they've got it all covered, but twin moms barely even bother. 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With twins, it's even more important because you're exponentially more frazzled. Most twin moms that I know have no qualms about taking a couple of hours to catch their breath, read a book, or get a pedicure. Sometimes, we just roam the aisles of the supermarket in a state of peaceful bliss. While I know plenty of moms who feel guilty, even selfish, taking care of themselves, twin moms seize the opportunities for self- pampering. We do only what we can handle. I know some incredible twin moms who can take their kids to the playground and amusement parks alone, walk through the mall with their little ones strolling along at their side. Not me though. There was a period of time when I couldn't take my boys to the park alone without some kind of heart- stopping incident. For example, just as I would finish helping one kid across a high- up balance beam, I'd spot the other hanging from a rope net on the other side of the play structure. It was too stressful. It was too much. Sometimes, I left in tears. So I stopped taking them to the park alone for a while. These days, I rarely bring them along to the supermarket either. They used to just point out all of the fruits and veggies and suck down those baby- food pouches. Now, the one in the front knocks cracker boxes off their perch while the other does the stomping of the grapes in the back. Remember that break I described, wandering the aisles by myself? Solitude at the market is like a spa day. I also shop online whenever I can, and for whatever I can. We embrace the amazing relationship between our twins. As exhausting as it may be to raise twins, the relationship between them is truly amazing to see. They shared a womb and now they share a life, experiencing every new discovery and adventure together. My twins don't have their own language or feel each other's pain (as far as I know), but they like to hold hands when they walk and sometimes nap with their arms around each other. 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For every atom belonging to me as good belongs to you. I do not know what it is any more than he. I do not laugh at your oaths nor jeer you; ). The President holding a cabinet council is surrounded by the great. On the piazza walk three matrons stately and friendly with twined arms. The crew of the fish- smack pack repeated layers of halibut in the hold. The Missourian crosses the plains toting his wares and his cattle. As the fare- collector goes through the train he gives notice by the. The floor- men are laying the floor, the tinners are tinning the. In single file each shouldering his hod pass onward the laborers. Seasons pursuing each other the indescribable crowd is gather'd, it. Seventh- month, (what salutes of cannon and small arms!). Seasons pursuing each other the plougher ploughs, the mower mows. Off on the lakes the pike- fisher watches and waits by the hole in. The stumps stand thick round the clearing, the squatter strikes deep. Flatboatmen make fast towards dusk near the cotton- wood or pecan- trees. Coon- seekers go through the regions of the Red river or through. Tennessee, or through those of the Arkansas. Torches shine in the dark that hangs on the Chattahooche or Altamahaw. Patriarchs sit at supper with sons and grandsons and great- grandsons. In walls of adobie, in canvas tents, rest hunters and trappers after. The city sleeps and the country sleeps. BibMe Free Bibliography & Citation Maker - MLA, APA, Chicago, Harvard. Port Manteaux churns out silly new words when you feed it an idea or two. Enter a word (or two) above and you'll get back a bunch of portmanteaux created by jamming. A Google ingyenes szolgáltatása azonnal lefordítja a szavakat, kifejezéseket és weboldalakat a magyar és 100 további nyelv kombinációjában. 1 I celebrate myself, and sing myself, And what I assume you shall assume, For every atom belonging to me as good belongs to you. I loafe and invite my soul. The living sleep for their time, the dead sleep for their time. The old husband sleeps by his wife and the young husband sleeps by his wife. And these tend inward to me, and I tend outward to them. And such as it is to be of these more or less I am. And of these one and all I weave the song of myself. I resign myself to you also- -I guess what you mean. I behold from the beach your crooked fingers. I believe you refuse to go back without feeling of me. We must have a turn together, I undress, hurry me out of sight of the land. Cushion me soft, rock me in billowy drowse. Dash me with amorous wet, I can repay you. I will accept nothing which all cannot have their. I am possess'd! Iowa, Oregon, California? O welcome, ineffable grace of dying days! I plead for my brothers and sisters. Comment on Day. Poems? If you are like us, you have strong feelings about poetry, and about each poem you read. Let it all out! Comment on this poem, any poem, Day. Poems, other poetry places or the art of poetry at Day. Poems Feedback. Won't you help support Day. Poems? Click here to learn more about how you can keep Day. Poems on the Web . All rights reserved. The authors of poetry and other material appearing on Day. Poems retain full rights to their work. Any requests for publication in other venues must be negotiated separately with the authors. The editor of Day. Poems will gladly assist in putting interested parties in contact with the authors. |