Podcasts about Varia

Sonia Racy participa do Jornal Eldorado de 2ª a 6ª feira, às 7h50.See omnystudio.com/listener for privacy information.

Sermão para a Missa do Galo Padre Daniel Pinheiro, IBP. Capela Nossa Senhora das Dores, Brasília.

Sermão para a Missa da Aurora Padre Daniel Pinheiro, IBP. Capela Nossa Senhora das Dores, Brasília.

Sermão para a Missa do dia de Natal Padre Daniel Pinheiro, IBP. Capela Nossa Senhora das Dores, Brasília.

Com a proximidade das festas de final de ano, a maioria das pessoas começa a pensar no visual e é tradição: toda virada de ano queremos passar com aquelas roupas bem branquinhas para celebrar o Réveillon. Mas o que fazer quando você quer usar aquela peça que está guardada há um tempo e já está com uma cor não tão brilhante. Tema para Lucy Mizael, nesta edição do CBN Na Sua Casa.

As variações da Taxa da Inovação na Macro-História - Vivemos hoje a passagem do Macrociclo da Crise Civilizacional para o do Renascimento, quando temos o aumento exponencial da Taxa de Inovação. - Conforme o Macrociclo Civilizacional que estamos vivendo, temos uma variação na Taxa de Inovação Civilizacional. - O problema principal que temos hoje de incompreensão do Digital é a falta de teorias melhores sobre os Macro Movimentos da Inovação Civilizacional. - A Inovação Civilizacional ocorre, através das alterações das Forças Civilizacionais Estruturais do Sapiens. - O principal objetivo de um Renascimento Civilizacional é aumentar a Taxa de Cooperação da espécie. - A Inovação Civilizacional é um movimento da espécie muito mais espontâneo do que dirigido. - A Inovação Civilizacional só é percebida se tivermos a análise feita dentro da Macro-História, que analisa séculos ou milênios. - Inovar é introduzir algo totalmente novo em um determinado Ambiente de Sobrevivência. https://bit.ly/artigobimodal271222 Inovação com Ciência Zap: 21-996086422 (Nepô, chega de MIMIMI!) Está começando a nona imersão (de janeiro a julho de 2023) - não perca! R$ 700,00 no Pix! É isso, que dizes?

O podcast “VariaçõesCast” é um dos programas da família Variações de um Nerd, aqui batemos um papo sobre filmes, séries e outros conteúdos da cultura pop/nerd. Neste programa iremos bater um papo sobre a 3ª temporada da áudio série Paciente 63, original e exclusiva do Spotify. Acesse variacoesdeumnerd.com.br ou procure por Variações de um Nerd em seu agregador de podcast e acompanhe nossos outros projetos. Minutagem do programa Teaser  do programa até 1m 34s Papo de Saideira 1h 12m 57s (Spoiler de obras históricas/baseadas em fatos reais é spoiler?) Toca Raul 1h 34m 48s Crédito a música de encerramento - Anthrax - Among The Living

Aulas online, prescrição de treinos, livros, artigos científicos, cursos e muito mais em https://www.PauloGentil.com/ Treinos online, Nerdflix, Franquia Person@ll, livros, artigos científicos, grupo do Telegram, cursos e muito mais em: https://www.paulogentil.com/bio/ Instagram – https://www.instagram.com/drpaulogentil/ (@drpaulogentil) Facebook – https://www.fb.com/drpaulogentil Artigos citados: Costa BDV, Kassiano W, Nunes JP, Kunevaliki G, Castro-E-Souza P, Rodacki A, Cyrino LT, Cyrino … Variações de exercício para modelar o músculo Leia mais »

OUÇA EDIÇÃO COMPLETA 21-12-22

Sun, 18 Dec 2022 00:00:00 -0000bm-192

Os trabalhadores poderão sacar valores entre R$ 109 a R$ 1.302 de abono do PIS / Pasep em 2023. O valor considera o novo salário mínimo a partir do próximo ano e foi aprovado pelo governo nesta semana. O valor do abono é proporcional ao período em que o empregado trabalhou com carteira assinada em 2021. Cada mês trabalhado equivale a um benefício de R$ 109. Ou seja, quem trabalhou 12 meses com carteira assinada receberá o abono cheio, no valor do salário mínimo. O abono do PIS é pago pela Caixa Econômica, aos trabalhadores de empresas privadas. Já o Pasep, é pago pelo Banco do Brasil aos profissionais de órgãos públicos que têm direito.

O podcast “VariaçõesCast” é um dos programas da família Variações de um Nerd, aqui batemos um papo sobre filmes, séries e outros conteúdos da cultura pop/nerd. Neste programa iremos bater um papo sobre a 1ª temporada da série 1899, original e disponível na Netflix. Acesse variacoesdeumnerd.com.br ou procure por Variações de um Nerd em seu agregador de podcast e acompanhe nossos outros projetos. Minutagem do programa Teaser  do programa até 1m 22s Papo de Saideira 52m 23s (Nossos relacionamentos com as Copas do Mundo) Toca Raul 1h 06m 21s Crédito a música de encerramento - Echo & The Bunnymen - The Killing Moon

O podcast “VariaçõesCast” é um dos programas da família Variações de um Nerd, aqui batemos um papo sobre filmes, séries e outros conteúdos da cultura pop/nerd. Neste programa iremos bater um papo sobre a 1ª temporada da série House of the Dragon, original e disponível na HBO Max. Acesse variacoesdeumnerd.com.br ou procure por Variações de um Nerd em seu agregador de podcast e acompanhe nossos outros projetos. Minutagem do programa Teaser  do programa até 1m 19s Toca Raul 1h 49m 48s Crédito a música de encerramento - Sympathy For The Devil/Rolling Stones

O podcast “VariaçõesCast” é um dos programas da família Variações de um Nerd, aqui batemos um papo sobre filmes, séries e outros conteúdos da cultura pop/nerd. Neste programa iremos bater um papo sobre a 1ª temporada da série Sandman, original e disponível na Netflix. Acesse variacoesdeumnerd.com.br ou procure por Variações de um Nerd em seu agregador de podcast e acompanhe nossos outros projetos Minutagem do programa Teaser  do programa até 1m 34s Papo de Saideira 2h 18m 42s (Obras domésticas) Toca Raul 2h 34m 15s Crédito a música de encerramento he Drives Me Crazy/Fine Young Cannibals

Pesquisa da Abras registou alta de preços de dez produtos tradicionais da época. Variação foi acima da inflação em 12 meses.

Actualidad: Surma, Tempura the Purple Boy, Edgar Valente, Gil Dionisio, A garota não, Marcia, Isaura, A'mosi Just A Label, EUCLIDES, You Can't Win, Charlie Brown, etc... Bonus Track: António Variações ¡Ya estamos en Instagram! https://www.instagram.com/hnmagcom/ ¡Síguenos en Twitter! @HNMagCom ¡Síguenos en Facebook! https://www.facebook.com/HospitalNeptunoR/

Ninguém conseguia dormir no reino, porque o gigante que morava no alto do pé de feijão passava a noite fazendo barulho. Mas graças à engenhosidade da princesa Sofia, ele conseguiu descobrir exatamente do que precisava para cair no sono. Uma história graciosa e divertida sobre amizade, e o poder de uma boa história. Texto: Caryl Hart (tradução: Gilda de Aquino) Ilustrações: Sarah Warburton Tradução: Janette Tavano Ed: Brinque-book Músicas: JCar, Innovation; Jim Perkins, A Clumsy Pursuit Wolfgang Amadeus Mozart, 12 Variações de Cantiga de Ninar Francesa, K. 265/300e (execução Stefano Ligoratti, www.musopen.org); Gustav Holst, Primeira Suíte para Banda Militar, Op. 28, No 1 (execução: Banda da Marinha dos EUA, www.musopen.org) ____ O Histórias de Pai Para Filha é um podcast que agrada a pais e filhos, com histórias produzidas, escritas ou adaptadas por mim, um pai coruja que quer ensinar à sua filha o gosto pelas histórias e pela língua portuguesa. Siga meu perfil no Instagram @pablouch e acompanhe o podcast também pelo Youtube (www.youtube.com/historiasdepaiparafilha)! --- Send in a voice message: https://anchor.fm/depaiparafilha/message

Bóra entrar no clima de Copa do Mundo nem que seja à força, seus corno!!! Hoje vamos te dar a principal ferramenta de que você precisa pra aproveitar esse evento ao máximo, te ensinando a fazer apostas esportivas. Nós já tem ensinamos a jogar no bicho (depois de ouvir esse episódio aqui, volta lá no episódio 37), e agora vamos te ajudar a dar outro passo rumo à sua independência financeira, sem passar pelo engodo dos day traders ou dos vendedores de pirâmide. Como que joga? O que significam aqueles números todos? Como os sites de aposta fazem pra ter tanto dinheiro, e fazem tanta propaganda bonita, colorida, animada, e cheia de famosos e influencers - e mesmo assim não largam nem um dinheirinho pra esse humilde podcast? Pois depois desse episódio pode ser que a gente consiga ensinar você o básico desse maravilhoso mundo da jogatina desportiva que envolve pouco suor mas muita adrenalina E você, já se arriscou em uma aposta muito da perigosa? Apostou sua dignidade no carteado, pôs o dinheiro do gás pra jogo ou teve que emprestar a esposa a um apostador muito astuto??? Pois compartilha aquela história que o mundo precisa conhecer: ouvinte@horadotexugo.com Nesse episódio: Existe jeito fácil de ganhar dinheiro? O mito das casas de aposta inglesas; O Que São Odds? Variação Nos Odds Favoritos Vs Azarões: Em Qual Apostar? Outros Formatos De Odds Como A Casa De Apostas Ganha Dinheiro? Sites De Apostas Vs Casas Lotéricas É Permitido Apostar No Brasil? Minha primeira aposta; Livre mercado contra os dodóis; Estratégias de gerenciamento de carteira de apostas Palntão Vih Tube; O all-in de Judas Iscariotes ...isso e muito mais um tanto de bobagem educativa! Host: Scheid, o CEO Bancada: Rodini, Farinhaki, Punk Willians e General Maciel.

The Marni on the Move Holiday Gift Guide features 28 of our fave things from the worlds of endurance sports and wellness including shoes, gear, apparel, products, and tools that will boost performance and motivation and improve recovery, relaxation, and sleep. 1:10 Running, Cycling, Triathlon Mentioned: Saucony Endorphin Pro 3, Brooks Gyperion 3 Hoka Mach 5 and SuperSonics, Newton Gravity+, Wahoo Element Bolt and Element Rival, Garmin Edge 1030+ and Varia 715 13:30 Health + wellness HigherDOSE, Charlottes Web, MadRitual, InsideTracker, Pale Blue 20:30 Apparel for running Tracksmith, Castelli, MAAP, BettyDesigns CONNECT Marni On The Move Instagram, Facebook, TikTok, LinkedIn, or YouTube Marni Salup on Instagram and Spotify OFFERS HigherDOSE: Get 15% off on today at HigherDOSE with our code MOTM15. InsideTracker: Get 20% percent off today at InsideTracker.com/marnionthemove Revitin is a prebiotic toothpaste. Get 15% off and use our code Marni 15 at Revitin.com SUPPORT THE PODCAST Leave us a review on Apple. It's easy, scroll through the episode list on your podcast app, click on five stars, click on leave a review, and share what you love about the conversations you're listening to. Tell your friends to what you love on social. Screenshot or share directly from our stories the episode you're listening to, tag us and the guests, and use our new Marni on the Move Giphy! SUBSCRIBE TO OUR NEWSLETTER Sign up for our weekly newsletter, The Download, for Marni on the Move updates, exclusive offers, invites to events, and exciting news!    

Viaggio in una scuola di Roma dove, soprattutto ragazze, apprendono la magia per farci tornare bambini.

Ouça o comentário de Economia, com Denise Campos de Toledo.

O podcast “VariaçõesCast” é um dos programas da família Variações de um Nerd, aqui batemos um papo sobre filmes, séries e outros conteúdos da cultura pop/nerd. Neste programa iremos bater um papo sobre a 3ª temporada da série The Boys, disponível na Prime Video. O podcast “VariaçõesCast” é um dos programas da família Variações de um Nerd, aqui batemos um papo sobre filmes, séries e outros conteúdos da cultura pop/nerd. Acesse variacoesdeumnerd.com.br ou procure por Variações de um Nerd em seu agregador de podcast e acompanhe nossos outros projetos. Minutagem do programa Teaser  do programa até 1m 17s Papo de Saideira 1h 41m 26s (Pequenos prazeres da vida) Toca Raul 2h 06m 30s Crédito a música de encerramento - Talking Heads - Psycho Killer

The charkha is so important in the traditions of India that Mohandas K. Gandhi proposed placing it at the center of the national flag. The wheel can signify economic independence, mindful practice, and national identity, yet the number of practicing handspinners and even people who know how to spin has dwindled. Born into a family of traditional potters, Avani Varia's work has always involved the preservation of traditional crafts in India. Yet she carried around a box charkha for years before learning to spin on it. She was surprised to learn that her mother had learned charkha spinning as an essential part of her school curriculum. Wanting to make charkha spinning a joyful, approachable pursuit, she began organizing events under the name "Chalo Charkha Ramiye," which translates roughly to "Let's have fun with the charkha." She wrote a book by the same name that teaches techniques of charkha spinning, box charkha maintenance, and the historical importance of the tool. Avani has found a receptive audience for her easygoiong charkha lessons, even making a splash at birthday parties. Behind the fun, though, are serious pursuits. To keep handspinning growing, handspinning teachers need to be trained—and find paying work. On thje production side, the handful of traditional spinners throughout the country might be able to find an eager market for their handcrafted, sustainable yarns if they had lack the business infrastructure (or even mobile phones) to connect them with buyers. With Yarn Spinners Guild India, Avani is working to establish connections between handspinners and buyers in India and abroad. This episode is brought to you by: Handweaving.net (https://handweaving.net/) is the comprehensive weaving website with more than 75,000 historic and modern weaving drafts, documents, and powerful digital tools that put creativity in your hands. Now it's simple to design, color, update, and save your drafts. Our mission is to preserve the rich heritage of hand weaving and pass it down to you. Visit Handweaving.net and sign up for a subscription today! You'll find the largest variety of silk spinning fibers, silk yarn and silk threads & ribbons at TreenwaySilks.com (https://www.treenwaysilks.com/). Choose from a rainbow of hand-dyed colors. Love natural? Their array of wild silk and silk-blends provide choices beyond white. Treenway Silks—where superior quality and customer service are guaranteed. Links Avani Varia (http://avnivaria.com/) Chalo Charkha Ramiye (http://avnivaria.com/projects/chalo-charkho-ramiye/) Yarn Makers Guild India (http://avnivaria.com/projects/yarn-makers-guild-india/) Devin Helmen, "Book review: Chalo Charkha Ramiye, A Contemporary Charkha Movement" (https://spinoffmagazine.com/chalo-charkho-ramiye-a-contemporary-charkha-movement/) Avani Varia, "Spinning Arts, Education and Economy in India" (https://spinoffmagazine.com/spinning-arts-education-and-economy-in-india/) Anne Merrow, Mahatma Gandhi's Charkha in Michigan (https://spinoffmagazine.com/mahatma-gandhi-s-charkha-in-michigan/)

A dois dias de transformar o Coliseu de Lisboa numa pista de dança, Moullinex regressa ao podcast Posto Emissor para falar dos 10 anos do álbum de estreia, de música inédita de António Variações e da possibilidade de uma guerra nuclear. No podcast da BLITZ debruçamo-nos ainda sobre as polémicas atitudes de Kanye West e a existência de canções perfeitasSee omnystudio.com/listener for privacy information.

O podcast “Direito de Prosa” é um dos programas da família Variações de um Nerd, onde tratamos de assuntos e temas do meio jurídico de forma leve e linguagem mais simples, e sempre com especialistas para trazer propriedade e veracidade ao conteúdo. Nesse episódio batemos um papo sobre o áudio documentário A Mulher da Casa Abandonada e seus aspectos legais ao redor dessa história, Acesse variacoesdeumnerd.com.br ou procure por Variações de um Nerd em seu agregador de podcast e acompanhe nossos outros projetos.

O podcast "Oq tem pra hoje?" é um dos programas da família Variações de um Nerd, nesse formato mais enxuto batemos um papo - um bloco sem spoier e outro com spoiler - sobre algum filme aleatório onde os participantes assistem de forma conjunta e debatem logo após no calor do momento. Nesse programa batemos um papo logo após assistirmos O Predador: A Caçada, disponível na Star+. Acesse variacoesdeumnerd.com.br ou procure por Variações de um Nerd em seu agregador de podcast e acompanhe nossos outros projetos.

30-IX-2022. PARS INTERNATIONALIS. IN CONTINENTE TERRAE EUROPAE: ‘Varia regia Europaea’ ‘SUSPICIUNT’ ‘efussionem canalis gasis’ ‘in regio Baltica’ ‘FUISSE’ ‘machinationem’. ‘Norvegiae custodes publici militares’ ‘gasiductum fractum’ ‘VIGILANT’. ‘Pollutio magna’ ‘Russiae gasiductu fracto’ ‘EST’. IN SUECIA: ‘Extrema dextra’ ‘in parlamento’ ‘AFFIRMATUR’. IN UCRAINA: ‘Kioviae socii’ ‘Kremlin’ ‘de nuclearis impetus denuntiatione’ ‘MONENT’. ‘In Ucraina’, ‘suffragium populi’ ‘de ad Russiam adiunctione’ ‘cavillatio’ ‘EST’. ‘Ucraina et Russia’ ‘ad duas civitates capiendum’ ‘in Donbas’ ‘PUGNANT’. ‘Russia’ ‘quadraginta quinque milia milites’ ‘in Ucrainae bello’ ‘PERDIT’. ‘Moscovia’ ‘victoriam’ ‘in plesbiscito pro Russiae adiectio’ ‘DECLARAT’. IN BRITANNIA: ‘Starmer’ ‘DICIT’ ‘quadraginta quinque centesimas’ ‘tributum’ ‘pro publica utilitate’ ‘RESTAURATURA ESSE’. ‘Tributorum secta’ ‘CONVERTE’, ‘Institutum Nummarium Orbis Terrarum’ ‘ad Truss’ ‘DIXIT’. ‘Libra sterlingorum’ ‘ad cifram minimam’ ‘dollariorum respectu’ ‘Truss strategemate’ ‘ADVENIT’. ‘Britanniae Argentaria’ ‘sexaginta quinque milliardum librarum sterlingorum’ ‘ad discrimen numarium vitandum’ ‘LIBERAT’. IN GERMANIA: ‘Germania’ ‘cum ducentis milliardum eurorum’ ‘oenergiae discrimen’ ‘COMPENSABIT’. IN HISPANIA: ‘Moncloa’ ‘Perez Tornero dimissionem’ ‘ad RTVE gubernandum’ ‘COGIT’. ‘Puig’ ‘Sánchez tributorum strategema’ ‘CONFRINGIT’. ‘In hispania’, ‘plus tributa’ ‘divitibus’ et ‘minora tributa’ ‘pauperibus’ ‘ERUNT’. IN ITALIA: ‘Giorgia Meloni’ ‘potestatem’ ‘CAPIT’. ‘Comitia generalia anno bis millesimo vicesimo secundo’. ‘Italia’ ‘IT’ ‘ad dextram’. ‘Giorgia Meloni’ ‘VICIT’. ‘Indagatio suffragatoribus’: "fratelli d'Italia" ‘prima factio politica’ ‘FIT’. ‘Camera representatorum et senatus’: ‘plurima personae populi’ ‘SUNT’ ‘centri dextraeque’. "PD" ‘minus vigenti centesimae partis’ ‘EST’; "Lega" ‘DESCENDIT’ ‘in altum’. "FI" ‘CECIDIT’; "M5S" ‘ASCENDIT’. "Calenda-Renzi" ‘sub decem centesiame partis’ ‘EST’. ‘Letta’, ‘dux PD’ ‘DIMITTIT’. IN RUSSIA: ‘Milia masculi’ ‘a Russia’ ‘FUGIUNT’ ut ‘in Ucraina’ ‘non BELLET’. ‘Fines’ ‘Finnia, Georgia et Kazachstania’ ‘ASSULTANT’. ‘Saltem ducenti milia russi’ ‘a Russia’ ‘FUGIUNTUR’. ‘Trucidatio’ ‘in schola russa’ ‘tredecim mortuos’ ‘RELINQUIT’. ‘In Moscovia’, ‘Snowden’ ‘factus est’ ‘russus’. IN CONTINENTE TERRAE AMERICAE. IN CANADA: ‘In Canada atlantica’ ‘restitutionem’ ‘post turbinem procellarum nominatum Fiona’ ‘INCIPIT’. IN CIVITATIBUS AMERICAE UNITAE: ‘Administratio Nationalis Artis Aerospatialis et Spatii (NASA)’ ‘asteroides’ ‘PULSAT’. ‘Magnum turbo procellarum’, ‘nominatus Ian’, ‘Floridam’ ‘BATTUIT’. ‘Civitates Americae Unitae’ ‘cives suos’ ‘ad Russiam relinquendum’ ‘vehementer VOCAT’. ‘Trucidatio’ ‘in schola’ ‘in Philadelphia’ ‘FUIT’. ‘Hypotecae ratio’ ‘ad sex punctum septem centesimas’ ‘AUGMENTAT’. ‘Domorum novarum pretium’ ‘in Civitatibus Americae Unitae’ ‘in anno’ ‘quindecim punctum octo centesimas’ ‘AUGMENTAT’. ‘In Angelopoli California’, ‘Scholarum regio’ ‘naloxone’ ‘ad milia quadragentas scholas suas’ ‘CAVEBIT’; ‘hoc medicamentum’ ‘contra opii abusum’ ‘AUDIUVAT’. IN MEXICO: ‘In Chiapas, Mexico’, ‘auctoritas’ ‘pueros’ ‘ex cultus iudaico’ ‘REMOVET’. IN CUBA: ‘Typhon, immo Huracanum "Ian"’, ‘TUTUDI’ ‘occidentem Cubae’, ‘nunc APPROPINQUAT’ ‘ad litorem sini Floridae’. ‘In Havana, Cuba’, ‘in suffragio populi’ ‘populus’ ‘pro Familiae Codice’ SUFFRAGAVIT. IN COLUMBIA: ‘Fines apertos’ ‘inter Columbiam et Venetiolam’ ‘post septem annos’ ‘SUNT’. IN GUIANA: ‘Institutum Nummarium Orbis Terrarum’ ‘PRAENUNTIAT’ ‘Guianiam’ ‘circa sexaginta centesimas’ ‘in oeconomia sua’ ‘CRETURA ESSE’. IN ORIENTE MEDIO: ‘In Syria’, ‘saltem viginti quattuor pueri’ ‘naufragio’ ‘MORTUI SUNT’. ‘Etiam in Syria’, ‘cholera’ ‘duodecim et duodecim’ ‘OCCIDIT’ et ‘milia et milia’ ‘AEGRENTUR’. ‘In Libya’, ‘popularium coetus vel parlamentum’ ‘ad principem ministrum eligendum’ ‘CONVOCAVIT’. ‘Princeps Mohammed bin Salman’ ‘principem ministrum’ ‘pro Arabia Saudania’ ‘NOMINATUS EST’. IN ASIA CENTRALIS: ‘In Irania’, ‘clamores adversus regimen’ ‘AUGMENTANT’. ‘In Bangladesia’, ‘sexaginta mortui’ ‘naufragio’ ‘FUERUNT’. IN ASIA ORIENTALIS: ‘Iaponia’ ‘postremum vale’ ‘ad Shizo Abe’ ‘donat’. ‘Typhon nominatus Noru’ ‘Vietnamiam’ ‘BATTUIT’. IN CONTINENTE TERRAE AFRICAE: ‘In Guinea’ ‘olim dictator Camara’ ‘in iudicium’ ‘SISTIT’. ‘Causam’ ‘de trucidatione eventa’ ‘anno duo milla novem’ ‘in stadio Conakry’ ‘INCIPIT’ quo ‘recusationes factionis politicae adversae’ ‘ACCIDERUNT’ ‘ubi centum quiquaginta septem cives’ ‘OCCIDERUNT’. ‘In Guinea Aequinoctiali’, ‘praesidens’ ‘ad comitia’ ‘denuo ADERIT’. ‘Ei’ ‘per cuadraginta tres annos’ ‘hanc nationem’ ‘GUBERNAVIT’. PARS MEXICI. DE CALAMITATIBUS: ‘In Mexici regione’, ‘vitae expectatio’ ‘pandemia’ ‘a septuaginta quinque annis’ ‘ad septuaginta unus annos’ ‘REGREDITUR’. DE VIOLENTIA ET INSECURITATE: ‘Exactiones’ ‘in Mexicopolis’ ‘AUGMENTANT’. ‘Ayotzinapa genitores’ ‘punitionem’ ‘contra militias’ ‘EXIGUNT’. ‘Regimen’ ‘nobis’ ‘DERIDETUR’. ‘Andreas Emmanuel’ ‘ad genitores’ ‘EXCUSAT’. ‘Accusator’ ‘CADIT’ et ‘Encinas’ ‘MINANTUR’. ‘Mexicum’ ‘caput’ ‘ex agitatoribus pro oecologia mortuis’ ‘EST’. ‘Quinquaginta quattuor mortui’ ‘in praterito anno’ ‘SUNT’. ‘Poenas abortu abdere’ ‘reclamationis tumultu’ ‘EXIGUNT’. DE STUPEFACTIVORUM MEDICAMENTORUM COMMERCIO: ‘Mejía Berdeja’ ‘DICIT’ ‘securitatis consilium’ ‘omnes chartellos’ ‘BATTUERE’. ‘Civitates Americae Unitae’ ‘coniurationem’ ‘inter excercitum et rerum narcoticarum mercatores’ ‘DEMONSTRAT’. DE POSIBILI CORRUPTIONE: ‘Ministerium Securitatis Publicae’ ‘Institutum Securitatis et Servitia Sociala Operariorum Reipublicae’ ‘INVIGILAT’. ‘Sanguinis detractio’ ‘viginti milliardum nummorum mexicanorum’ ‘in Instituto Securitatis et Servitia Sociala Operariorum Reipublicae’ ‘contractis privatis’ ‘EST’. ‘Provinciae’ ‘octogina milliardum nummorum mexicanorum’ ‘ad Institutum Securitatis et Servitia Sociala Operariorum Reipublicae’ ‘DEBENT’. ‘Ferriviae pretium’ ‘pro Tramine Maiensis’ ‘quadraginta tres centesimas’ ‘AUGMENTANT’. ‘Ad Ministerium Officii Publicum’ ‘ex beneficiorum commercio ‘ACCUSANT’. DE REGIMINE INSCITO: ‘Quartae Transformationis regimen’ ‘compendiorum fiscorum’ ‘octoginta quinque centesimas’ ‘CONSUMIT’. ‘Prosperitatis Argentaria’ ‘post quinque annos’ ‘pecuniam’ iam CONFICIT’. ‘Criminum factio’ ‘maiensis silvam’ ‘DEVORAT’. Exercitus ‘Protectionem datorum (vel securitatem informaticam)’ VIOLANT. DE MEXICI MILITARIS INSTITUTIONE: ‘Ministerium Gubernationis’ ‘reformationem militarem’ ‘CORROBORAT’. DE CIVILITATE: ‘Tribunal Comitialis’ ‘Americo Villarreal victoriam’ ‘CONFIRMAT’. DE OECONOMIA: ‘Provinciarum regimines’ ‘debitum suum’ ‘QUADRUPLICANT’. ‘Milia milium autocinetorum illegitimorum (in lingua hispanica: autos chocolate)’ ‘Mexici regioni’ ‘hoc anno’ ‘INUNDABIT’. ‘Debitum publicum’ ‘circa quinquaginta centesimas ‘Producti Domestici Grossi’ ‘proximo anno’ ERIT. ‘Mexici Argentaria’ ‘rationem crediti’ ‘ad novem punctum viginti quinque centesimas’ ‘AUGMENTAVIT’. ‘Prima consilia’ ‘contra inflationem’ ‘DESINT’.

Mission encre noire Tome 32 Chapitre 390. J'habite une île par Rodolphe Lasnes paru en 2022 aux éditions Leméac. Montréal: 50 km de long, 16 km de large, 483 km carrés de superficie, 266 km de berges, deux millions d'habitants. Êtes-vous des îlien.n.e.s ? Quand avez-vous vu pour la dernière fois le bord de l'eau du fleuve Saint-Laurent? Avez-vous pris le temps de cheminer lentement sur ses berges, de humer ses parfums, d'essayer d'en saisir son ADN, son âme insulaire? Cette île-ville qui généralement néglige son fleuve et le dérobe à la vue de ses habitants, Rodolphe Lasnes l'a couru. Où est-il ce fleuve ? On ne l'entend pas. Pour en avoir le coeur net, il décide de faire son tour de l'île à Pied, d'une seule traite, sans retour à la maison, en sens inverse des aiguilles d'une montre. Départ du Vieux-Port, pour mieux remonter le temps, des origines vers l'est, puis rejoindre l'aval des rapides de Lachine vers l'ouest. L'homme du fleuve ne lâchera pas son eau des yeux. Rodolphe Lasnes vous propose ni plus ni moins de vous projeter en état de voyage, ici même, près de chez vous. Sac à dos léger, un carnet à portée de main, des bâtons et des chaussures de marche, avec en prime une paire de lunettes glacier qui lui permettent de ne jamais perdre le fil du temps, de l'histoire et des mots. Plus précisément, ceux de Pierre Perrault, des cageux de l'Abord-à-Plouffe ou de Réjean Ducharme qu'il garde avec lui au cours de son périple. Pourquoi faire le tour de l'île à pied me direz-vous? L'auteur vous répondra:« pour aborder les rivages, pour que les paysages se transforment en histoires». Je reçois Rodolphe Lasnes, ce soir, à Mission encre noire. Extrait:« Un archipel, ça résonne comme un appel au lointain, une promesse d'exotisme. C'est Conrad Kirouac, un nom taillé pour l'écriture et l'aventure, qui baptisa dans sa monumentale Flore laurentienne «Hochelaga», celui dont l'Isle est le centre. Un hommage à la toponymie iroquoienne, qui d'un seul mot racontait l'histoire d'un barrage de castor géant réduit à néant par un dieu marchant vers l'amont, pour nommer les rapides de Lachine. Combien d'îles, d'îlots et de récifs dans l'archipel d'Hochelaga? Deux cents, deux cent trente-quatre, trois cent vingt ou trois cent vingt-cinq, personne ne s'accorde. Bien assez de toute façon pour se perdre dans un dédale de canaux et mettre pied sur des berges en se prenant pour un explorateur. L'île à l'Aigle, l'île au Diable, l'île aux Chats, l'île à la Truie, l'île à Pinard, L'île Claude, l'île à Thomas, l'île aux Canards, l'île Sunset, chacune son histoire, avec parfois la toponymie pour seule mémoire. Des îles privées, des îles désertes, des îles squattées, des îles cultivées, oubliées, préservées, interdites ou surpeuplées. Autant d'îles à habiter, autour desquelles s'abandonner à marcher.» La culture du divertissement, art populaire ou vortex cérébral? Par Sébastien Ste-Croix Dubé paru en 2022 aux éditions Alias. Cette présente édition est une réédition en version augmentée de l'ouvrage par en 2018 chez Varia. Qui de nos jours ne se permet pas un moment de relâche. On épluche Netflix, on allume la PS5, on déroule Facebook voire Instagram ou TikTok. Jusque là tout va bien ou à peu près. Si ce n'est que la journée se termine. Nous avons passé 3h30 de consommation télévisuelle, 1h40 de radio, 2h00 de réseaux sociaux, 1h00 sur YouTube, 30 min de jeux vidéo, une consommation totale de médias électroniques de 11h00 par jour par américain en 2016, à 12,5 au cours de la pandémie. Qu'est-ce donc qui nous pousse à tant à nous distraire, à rechercher le spectaculaire? Que se cache-t-il derrière notre surconsommation de divertissements en tout genre? Sébastien Ste-Croix Dubé s'inscrit dans la lignée de Guy Debord, de Jean Baudrillard, de David Foster Wallace, de Gilles Lipovetsky, voir Georges Lucas ou Noam Chomsky, pour tenter de définir ce que représente cette culture du divertissement. Et pourquoi pas, pour être à même de la comprendre et d'être capable de se prémunir contre ses effets néfastes. Nous rejoignons la lumière ou le côté obscur de la force, ce soir, aux côtés de Sébastien Ste-Croix Dubé, qui est invité à Mission encre noire. Extrait:« Qu'est-ce qu'un blockbuster? C'est un film à pop-corn. Mais encore ? c'est une production brillamment patentée pour être populaire et spectaculaire. Il s'agit d'y doser habilement l'action, les effets spéciaux, les vedettes, les stéréotypes, l'amour poignant et les fusils. J'ai travaillé dans un magasin de location de films dans un village lanaudois durant mon adolescence. J'ai même vécu la transition du VHS au DVD. Et ma fille connaît présentement la fin du DVD. Je mettais régulièrement au défi la clientèle de me trouver un film d'action ou d'aventures sans fusils sur la pochette, et personne n'y parvenait ! La sélection de ce club vidéo était évidemment orientée vers les superproductions. En fait, le fusil est un peu aux affiches de film d'action ce que le cumshot est à la pornographie. Il évoque un code archétypal du film à pop-corn. S'il y a un fusil, il y a de l'action. S'il y a de l'action, il y a forcément des moments de divertissement, à l'extérieur de la sphère psychologique des personnages.»

Novos pomares começando a render frutos podem alavancar a produção nacional, que hoje já é a 4ª maior do mundo. IBPecan destaca importância do planejamento antes de entrar na atividade, já que os custos são elevados a lucratividade só vem após 10 anos

Com os últimos amistosos para testes, Tite começa a pensar agora na convocação final para Copa do Mundo de 2022, no Qatar. No Código BR desta semana, vamos fazer uma análise sobre os 26 prováveis nomes, como Tite está montando a equipe taticamente, possíveis variações e o futuro do Brasil pós-Mundial estarão em pauta. SOBRE O FOOTURE Aqui, vocês irão encontrar análises táticas de times e jogadores, explicações sobre conceitos táticos e ainda dois podcasts — um debatendo o futebol brasileiro e o outro entrevistando personagens do esporte. CONHEÇA O FOOTURE • Acesse o Site: https://footure.com.br/ • Footure Club: https://footure.com.br/footure-club/​​​​ • Loja Futeboleira: http://footure.com.br/loja • Cursos de Análise Tática: https://footure.com.br/footure-lab/​​​​ AS NOSSAS REDES SOCIAIS • Twitter: http://twitter.com/footurefc​​​​​​​​​... • Instagram: http://instagram.com/footurefc​​​​​​​​ • Facebook: http://facebook.com/footurefc​​​​​​​​ • LinkedIn: http://linkedin.com/company/footurefc #Footure #Tite #SeleçãoBrasileira #CopaDoMundo #Mundial2022 #ConvocaçãoTite #ConvocadosBrasil

In 2016 I put together what's now considered a Playlist featuring up-and-coming artists that I knew. Hope you enjoy it! P.S. I didn't mix this, so don't judge me! haha. --- Support this podcast: https://anchor.fm/TheGeminiInMePodcast/support

Marisa Liz, que acaba de lançar o primeiro single a solo, é a convidada do Posto Emissor desta semana. A artista que ficou conhecida como voz dos Amor Electro fala sobre a sua hiperatividade, a paixão por António Variações ou as lutas de homens e mulheres. O regresso de Björk foi outro dos temas do podcastSee omnystudio.com/listener for privacy information.

A Marisa cantou "Guerra Nuclear" ao vivo pela primeira vez, hoje, no auditório da Rádio Comercial. E veio vestida a rigor... trouxe consigo uma boina e um brinco do António Variações.

Revelado inédito de António Variações, recriado por Marisa Liz, e produzido por Moullinex; Circular - Festival de Artes Performativas começa em Vila do Conde; Festival Vapor começa no Entroncamento.

Com a participação de Sergio De Zen, diretor de informações agropecuárias e políticas agrícolas da Conab, o time do Conexão Campo Cidade falou sobre a necessidade do produtor assegurar os preços para cobrir os custos e como reduzir os gastos com insumos, para garantir a rentabilidade da produção

Episódio exibido em 20 de junho de 2020. No episódio 34 do JKCast, José Kobori respondeu as dúvidas dos ouvintes sobre Opções, Ações ON, PN e Unit, Investidor Anjo, Taxa de câmbio, IPO e Goodwill, Corrida para o Ouro, Viver de bolsa com 100 reais e Mercado fracionário. ------------------------------------------------------------------------------------------------------

Tras de cornudo, en bancarrota. Varia gente cruza sin papeles a Estados Unidos con tal de buscar dinero y mandarle a sus familias, pero la triste realidad es que son bien cornudos y el dinero ya no existe.¿Sabes qué es el Templo de Jerusalem y qué significa? La Biblia dice que cuando se construya llegará el principio del fin.¿Qué vemos cuando morimos? Una abuelita que se había muerto regresó a la vida y aseguró que estuvo consciente en todo momento y no vas a creer lo que vio y sobretodo, lo que escuchó.Si estás buscando trabajo y no tienes mucha experiencia, pon atención a las chambas que mejor pagan.

Stačila chvíľa a mohlo byť neskoro. Policajti v českej metropole, v Prahe vytiahli z uzamknutého auta asi polročné batoľa, ktoré následkom tepla už začalo červenieť. V zatvorenom aute môže byť len v priebehu niekoľkých minút aj 70 stupňov Celzia, čo znamená, že dieťaťu ide asi po 15 minútach už o život. Detská lekárka Marta Špániková zdôrazňuje, že dieťa sa nemá nechávať samé v aute ani na chvíľu, bez ohľadu na počasie či iné okolnosti. Ak ako okoloidúci spozorujeme opustené dieťa v aute, treba zavolať políciu. Ohrozenie zdravia a života dieťaťa nás oprávňuje aj rozbiť okno auta, teda nečakať na pomoc policajtov. Ak by však dieťa nebolo v bezprostrednom ohrození života, mohli by sme mať problém so zákonom, vysvetľuje trestný právnik Tomáš Strémy. Pediatrička však napriek tomu radí neváhať s vyslobodením dieťaťa z auta. Viac si vypočujte v podcaste denníka Pravda. #pocuvajtepravdu

Dan war bei der Tour de France, dazu etwas Technik-Talk zum Varia 716 und den Sinn für Fahrrad-Dashcams. Die Themen Helmsicherheit, Kameratechnik, Trikot-Erfahrungen bereiten dann Erfahrungsberichte über eine One-Way-Tour nach Grömitz vor und Dans Orbits an der Ostsee (Magnetic Moon) und am Edersee (Komoot-Cosmos). Dank Technik-Problemen gibt es einen Bonus-Teil am Ende :-)

Episódio exibido em 05 de setembro de 2020. No episódio de hoje do JKCast, José Kobori responde sobre a Influência da empresa no preço de sua ação no mercado secundário, Variação a mercado do título pré-fixado do Tesouro, Banco Central e reservas externas, Ignorância e alavancagem, Por que a China desvaloriza sua moeda? De onde sai o dinheiro do FGC para garantia? Ações Preferenciais sem Tag Along, Securitizadora.

O cantor português António Variações morreu faz hoje 38 anos.

Welcome to Episode #338 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Training Discussion: Lactate Threshold Test Endurance News 2022 Escape from Alcatraz Triathlon New Garmin Varia RCT715 tail light has a camera to record your crashes Why Running at Night Feels Harder What's new in the 303 Ragnar Snowmass June 9-10 Without Limits Productions Inglis Cup - SHIMANO Cyclocross Series Video of the Week Ragnar Snowmass   Training Discussion: Lactate Threshold Test   Last couple of weeks we have discussed how regular testing and consistency at the correct intensities improve performance. To improve our endurance, we want to be more efficient at an aerobic intensity. To improve our speed, we want to have a higher anaerobic capacity. Besides doing "field testing" like the Swim CSS, Bike FTP and Run TT, one scientific way to test is how well the body processes muscle lactate. If you've ever done a Lactate Threshold Test (LTT), here's how the test administrator interprets the lactate measurement to determine your training zones.   The LTT is performed by starting the athlete a warmup at a very easy intensity. We'll use the run discipline for this example. The athlete will walk on a treadmill for 10 minutes before starting the test and once the test starts, the intensity is increased every 2 minutes. At the beginning of the 10 minutes, the test administrator takes 4 metrics - pace, rate of perceived exertion (RPE), heart rate (HR) and lactate millimoles per liter of blood with a blood sample and lab kit. The lactate compared to the pace is the primary metric and the HR and RPE are secondary but useful to confirm and interpret the data. The administrator takes those same 4 metrics at the end of the 10 minutes and every 2 minutes there after. Every 2 minutes the treadmill pace is increased by 30 seconds of pace (11:00, 10:30, 10:00, 9:30 and so on).   There are two key inflection points the test administrator is looking for. When the intensity is increased and the lactate level remains the same as the previous level means that the subject athlete is predominantly aerobic (zones 1-2). When the lactate level increases and levels out after each increase the athlete is in between aerobic and anaerobic (zone 3). When the lactate level continues to rise without an increase to intensity, the athlete is above lactate threshold (zone 4-5).   Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   Olympians and World Champions Lead Field of Professional Triathletes Set to Compete in 2022 Escape from Alcatraz Triathlon May 26, 2022 Reigning Champion Ben Kanute Returns to Attempt Fifth Straight Win SAN FRANCISCO – (May 26, 2022) /ENDURANCE SPORTSWIRE/ – IMG, a global leader in sports, events, media and fashion, today announced the pro field for the 41st Escape from Alcatraz Triathlon, set to take place June 5, in San Francisco. The line-up includes Olympian Ben Kanute (USA), 2016 IRONMAN World Champion Holly Lawrence (GBR), seven-time IRONMAN Champion Ben Hoffman (USA), and more.   Four-time Escape from Alcatraz Triathlon Champion Kanute returns to defend his title this year. He represented the United States in the 2016 Olympics and recently took first place in the 2021 IRONMAN 70.3 California, second place in the 2021 IRONMAN 70.3 Texas and third place in the 2022 Clash Miami.   “Winning my fourth straight win was special and now having the opportunity to go for a fifth seems unreal,” said Kanute. “I cherish every Escape win and never take them for granted as this can be an unforgiving course. Escape is one of my favorite races and it is even more special this year since my dad, brother and coach are all racing!”   The field also includes 2016 Escape from Alcatraz Champion Holly Lawrence (GBR). Lawrence returns after placing second in the 2021 Escape from Alcatraz Triathlon. She is also a 14-time IRONMAN 70.3 Champion and the 2016 IRONMAN 70.3 World Champion. She recently took first place in the 2021 IRONMAN 70.3 Des Moines and third place in the 2022 IRONMAN 70.3 California.   Jason West (USA) returns to attempt to overcome Kanute, after placing second in last year's Escape from Alcatraz Triathlon. West recently took first place in the 2022 Sunbelt Bakery IRONMAN 70.3 North American Championship Chattanooga, first place in the 2021 IRONMAN 70.3 Memphis and first place in the 2021 IRONMAN 70.3 Des Moines.   Returning for her third Escape, Jackie Hering (USA) will attempt to move up the podium after placing third in last year's Escape from Alcatraz Triathlon. Five-time 70.3 Champion Hering, recently took first place in the 2022 Sunbelt Bakery IRONMAN 70.3 North American Championship Chattanooga, first place in the 2022 Clash Daytona and second place in the 2021 IRONMAN 70.3 Memphis.   The pros will join 2,000 amateur triathletes for this annual event. The full list of professional triathletes set to compete in the 2022 Escape from Alcatraz Triathlon and stake their claim in the $50,000 prize purse includes:   Women: Holly Lawrence (GBR) Jackie Hering (USA) Jodie Stimpson (GBR) Daniel Lewis (GBR) Megan Foley (USA) Ginger Howell (USA)   Men: Ben Kanute (USA) Jason West (USA) Ben Hoffman (USA) Eric Lagerstrom (USA) Brent McMahon (CAN) Gregory Harper (USA) John Dahlz (USA) Austin Hindman (USA)   Triathletes will hit the water at 7:15 a.m. to embark on a challenging 1.5-mile swim from Alcatraz Island to the shoreline of Marina Green, an 18-mile twisting bike ride through the Presidio, and an 8-mile trail run out to Baker Beach and up the infamous 200-plus step Sand Ladder. To finish the race, triathletes will follow a path back under the Golden Gate Bridge, pass Crissy Field and finish on the grass at Marina Green. Fans can experience the excitement at Marina Green, where the swim exit, athlete transition area and finish line are easily visible. This year's event will also feature the 2022 Escape Aquathlon on Saturday, June 4. For additional information, visit www.EscapeAlcatrazTri.com or follow @EscapeAlcatrazTri on Instagram and Twitter and www.facebook.com/EscapeAlcatrazTri on Facebook.   New Garmin Varia RCT715 tail light has a camera to record your crashes The Varia's high-definition camera will record everything behind you and its radar will alert you to approaching vehicles. Garmin has released the Varia RCT715, a new version of its tail light that features a high-definition camera to record any incidents out on the road.   The Varia RCT715 features the same radar technology as its predecessors. When paired with a Garmin bike computer or smartwatch, the Varia will alert users to vehicles approaching from behind up to 140m away. Garmin says the device can be paired with selected cycling apps such as Ride with GPS. This will enable users to overlay maps with the radar notifications.   Garmin claims the Varia RCT715's tail light can be seen up to one mile away in daylight. The camera records continuously and will save footage if an incident is detected. Garmin says the Varia's camera will “capture sharp, clear footage” at up 1080 pixels and 30 frames per second.   The camera will record constantly when the Varia is in use. If an incident is detected, via Garmin's Incident Detection feature, the camera will automatically save footage from before, during and after the event. According to Dan Bartel, Garmin's vice president of global consumer sales, this is to provide users with evidence of an incident “should they ever need it”.   However, the camera also provides more recreational functions, in line with how you might use a GoPro. Via the Garmin Varia app, users can access the video footage, transfer files and customise the camera's settings, to do things such as overlay data, including speed and location.   Garmin says the use of the camera will be prohibited or regulated in some jurisdictions, adding that it is the responsibility of the user to know and comply with applicable laws and rights to privacy. While Garmin has added a camera to the Varia, it has retained the radar and tail light functionality of the device.   Like the previous Garmin Varia RTL515, the radar on the new version will still detect and alert users to vehicles approaching from behind to the same distance of 140m.   Similarly, the tail light on the new version is said to be visible up to one mile away in daylight, which is the same as the Varia RTL515. But while the RTL515 has a claimed battery life of up to 16 hours, the RCT715 has a shorter claimed battery life.   The Varia RCT715's battery life is said to be up to four hours with radar and the tail light on ‘solid high' or ‘night flash', and up to six hours with the light flashing. The reduction in battery life is presumably because the camera is recording continuously.   Why Running at Night Feels Harder An interesting new study by researchers at Sweden's KTH Royal Institute of Technology, working with the Swedish military and colleagues in Slovenia. They'd noticed that soldiers on night marches seemed to burn more energy than would be expected from the physical demands of the mission, especially when wearing night-vision goggles that restrict peripheral vision. They wondered whether not being able to see forced the soldiers to alter their strides, sacrificing efficiency for stability, so they decided to test this theory.   The new study, published in the European Journal of Applied Physiology, had 15 volunteers do a series of ten-minute treadmill walks in four conditions: with and without a 56-pound pack, and with and without a blindfold on. The treadmill was set at a comfortable pace of around 30 minutes per mile, with a laser warning system to alert them if they were about to fall off the back of the treadmill.   The results showed that oxygen use (a proxy for energy consumption), breathing, and heart rate all increased substantially when wearing the heavy pack, as you'd expect. The surprise was that they increased by nearly the same amount when adding a blindfold. Here are the graphs of those three parameters, with (circles) or without (squares) the blindfold:   If you compare the circles on the left (i.e. blindfolded with no backpack) to the squares on the right (i.e. not blindfolded with a backpack), you see they're almost the same. In other words, walking with a blindfold takes as much extra effort as walking with a 56-pound pack. To be precise, the backpack increased oxygen consumption by 20 percent, while blindfolding increased oxygen consumption 19 percent.   The explanation for this effect seems to be that the subjects adjusted their strides when blindfolded: their steps got 11 percent shorter and 6 percent wider, and they also lifted their feet 18 percent higher. Bear in mind that this is on a perfectly flat treadmill, so there are no bumps or potholes to avoid: this is just an instinctive response. It's also worth noting that the effect probably isn't just because they're unfamiliar with the challenge of walking while blindfolded: a similar test of blind subjects found that they burned about 25 percent more energy while walking than sighted controls.   Of course, being blindfolded is significantly more disruptive than wearing night goggles, or simply being out at night in poorly lit conditions. That means the size of the effect is probably exaggerated. And walking is different from running. But it seems reasonable to assume that similar mechanisms are at work when you're running in the dark—along with other, more subtle mechanisms like optic flow, which is the pattern of objects flowing through your vision as you move through space.   When you're running or cycling in the dark, you can only see objects that are relatively close to you. That means that they appear in your field of vision only briefly before disappearing behind you, which corresponds to faster optic flow than you'd experience in daylight. A few previous studies, most notably those by Dave Parry and Dominic Micklewright of the University of Essex, have tried manipulating optic flow in virtual reality setups, making the scenery fly past more quickly or slowly than the speed of the treadmill or exercise bike. Sure enough, when optic flow is faster—as you'd experience in dark conditions—you feel like you're moving faster, and any given pace feels harder.   There's an interesting corollary to these findings about optic flow, as Parry explained to Runner's World's Scott Douglas back in 2012. “Running in an environment where most of the visual reference points you can see are close by, you experience a greater sensation of speed than when in an environment where your reference points are far away,” he said. That means running through a forest or through city streets will likely feel faster than running across an open field.   Ever since reading about those optical flow results, I've dismissed the gap between my actual and perceived pace during night runs as a quirk of how my brain estimates effort. During most of my runs, that gap doesn't matter—but if I'm trying to do a tempo run or hard workout before sunrise, the slower pace can be a bummer. So I'll take the new Swedish results as reassurance that night running might really be physiologically harder, not just a brain error—and if that's what it takes to avoid tripping in the dark, I'll accept the trade-off.   What's New in the 303:   Ragnar Snowmass RUN. CAMP. SLEEP? REPEAT.   Ragnar Trail Snowmass-CO presented by Salomon brings you the perfect fusion of trail running, high-country camping, and Rocky Mountain beauty. Teams of 8 (or 4) will find their inner wild on three separate mountain trails, or “loops" that start and finish at Ragnar Village. Glacial valleys, snowcapped peaks, and blooming wildflowers set the scene as you make your way along rolling single-track. Though you may blame the altitude, in the end it will be the stunning mountain views that take your breath away. Conquer each climb and you'll be rewarded with panoramic views of the Maroon Bells -Snowmass Wilderness — not to mention a much needed downhill.   Without Limits Productions May 13 at 8:30 AM  · This season we usher in a new era of cyclocross, but an era built upon the champions and friends who have defined excellence over its past 23 seasons.  We're proud to announce, on the 1-year anniversary of her tragic passing, the new Gwen Erffmeyer Inglis Cup for the SHIMANO Cyclocross Series - Women OPEN Series Champion!   Upcoming Multisport Events in Colorado (runningintheusa.com) Upcoming Classic Races in Colorado (runningintheusa.com)   Video of the Week: Ragnar Trail Snowmass - CO       Upcoming Guests: World Champion Adventure Racer, Robin Benicasa with us today. Robyn is an award-winning keynote speaker, a 20+ year veteran San Diego firefighter, a 2014 CNN Hero, a Guinness World Record Endurance Kayaker, a best-selling author of "How Winning Works", and founder of The Project Athena Foundation, a non-profit dedicated to helping survivors of medical or other traumatic setbacks achieve their adventurous dreams.   Closing: Good luck to those racing Ironman 70.3 Chattanooga and Ironman Tulsa this weekend! Thanks again for listening in this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!

Welcome to Episode #338 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Training Discussion: Lactate Threshold Test Endurance News 2022 Escape from Alcatraz Triathlon New Garmin Varia RCT715 tail light has a camera to record your crashes Why Running at Night Feels Harder What's new in the 303 Ragnar Snowmass June 9-10 Without Limits Productions Inglis Cup - SHIMANO Cyclocross Series Video of the Week Ragnar Snowmass   Training Discussion: Lactate Threshold Test   Last couple of weeks we have discussed how regular testing and consistency at the correct intensities improve performance. To improve our endurance, we want to be more efficient at an aerobic intensity. To improve our speed, we want to have a higher anaerobic capacity. Besides doing "field testing" like the Swim CSS, Bike FTP and Run TT, one scientific way to test is how well the body processes muscle lactate. If you've ever done a Lactate Threshold Test (LTT), here's how the test administrator interprets the lactate measurement to determine your training zones.   The LTT is performed by starting the athlete a warmup at a very easy intensity. We'll use the run discipline for this example. The athlete will walk on a treadmill for 10 minutes before starting the test and once the test starts, the intensity is increased every 2 minutes. At the beginning of the 10 minutes, the test administrator takes 4 metrics - pace, rate of perceived exertion (RPE), heart rate (HR) and lactate millimoles per liter of blood with a blood sample and lab kit. The lactate compared to the pace is the primary metric and the HR and RPE are secondary but useful to confirm and interpret the data. The administrator takes those same 4 metrics at the end of the 10 minutes and every 2 minutes there after. Every 2 minutes the treadmill pace is increased by 30 seconds of pace (11:00, 10:30, 10:00, 9:30 and so on).   There are two key inflection points the test administrator is looking for. When the intensity is increased and the lactate level remains the same as the previous level means that the subject athlete is predominantly aerobic (zones 1-2). When the lactate level increases and levels out after each increase the athlete is in between aerobic and anaerobic (zone 3). When the lactate level continues to rise without an increase to intensity, the athlete is above lactate threshold (zone 4-5).   Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   Olympians and World Champions Lead Field of Professional Triathletes Set to Compete in 2022 Escape from Alcatraz Triathlon May 26, 2022 Reigning Champion Ben Kanute Returns to Attempt Fifth Straight Win SAN FRANCISCO – (May 26, 2022) /ENDURANCE SPORTSWIRE/ – IMG, a global leader in sports, events, media and fashion, today announced the pro field for the 41st Escape from Alcatraz Triathlon, set to take place June 5, in San Francisco. The line-up includes Olympian Ben Kanute (USA), 2016 IRONMAN World Champion Holly Lawrence (GBR), seven-time IRONMAN Champion Ben Hoffman (USA), and more.   Four-time Escape from Alcatraz Triathlon Champion Kanute returns to defend his title this year. He represented the United States in the 2016 Olympics and recently took first place in the 2021 IRONMAN 70.3 California, second place in the 2021 IRONMAN 70.3 Texas and third place in the 2022 Clash Miami.   “Winning my fourth straight win was special and now having the opportunity to go for a fifth seems unreal,” said Kanute. “I cherish every Escape win and never take them for granted as this can be an unforgiving course. Escape is one of my favorite races and it is even more special this year since my dad, brother and coach are all racing!”   The field also includes 2016 Escape from Alcatraz Champion Holly Lawrence (GBR). Lawrence returns after placing second in the 2021 Escape from Alcatraz Triathlon. She is also a 14-time IRONMAN 70.3 Champion and the 2016 IRONMAN 70.3 World Champion. She recently took first place in the 2021 IRONMAN 70.3 Des Moines and third place in the 2022 IRONMAN 70.3 California.   Jason West (USA) returns to attempt to overcome Kanute, after placing second in last year's Escape from Alcatraz Triathlon. West recently took first place in the 2022 Sunbelt Bakery IRONMAN 70.3 North American Championship Chattanooga, first place in the 2021 IRONMAN 70.3 Memphis and first place in the 2021 IRONMAN 70.3 Des Moines.   Returning for her third Escape, Jackie Hering (USA) will attempt to move up the podium after placing third in last year's Escape from Alcatraz Triathlon. Five-time 70.3 Champion Hering, recently took first place in the 2022 Sunbelt Bakery IRONMAN 70.3 North American Championship Chattanooga, first place in the 2022 Clash Daytona and second place in the 2021 IRONMAN 70.3 Memphis.   The pros will join 2,000 amateur triathletes for this annual event. The full list of professional triathletes set to compete in the 2022 Escape from Alcatraz Triathlon and stake their claim in the $50,000 prize purse includes:   Women: Holly Lawrence (GBR) Jackie Hering (USA) Jodie Stimpson (GBR) Daniel Lewis (GBR) Megan Foley (USA) Ginger Howell (USA)   Men: Ben Kanute (USA) Jason West (USA) Ben Hoffman (USA) Eric Lagerstrom (USA) Brent McMahon (CAN) Gregory Harper (USA) John Dahlz (USA) Austin Hindman (USA)   Triathletes will hit the water at 7:15 a.m. to embark on a challenging 1.5-mile swim from Alcatraz Island to the shoreline of Marina Green, an 18-mile twisting bike ride through the Presidio, and an 8-mile trail run out to Baker Beach and up the infamous 200-plus step Sand Ladder. To finish the race, triathletes will follow a path back under the Golden Gate Bridge, pass Crissy Field and finish on the grass at Marina Green. Fans can experience the excitement at Marina Green, where the swim exit, athlete transition area and finish line are easily visible. This year's event will also feature the 2022 Escape Aquathlon on Saturday, June 4. For additional information, visit www.EscapeAlcatrazTri.com or follow @EscapeAlcatrazTri on Instagram and Twitter and www.facebook.com/EscapeAlcatrazTri on Facebook.   New Garmin Varia RCT715 tail light has a camera to record your crashes The Varia's high-definition camera will record everything behind you and its radar will alert you to approaching vehicles. Garmin has released the Varia RCT715, a new version of its tail light that features a high-definition camera to record any incidents out on the road.   The Varia RCT715 features the same radar technology as its predecessors. When paired with a Garmin bike computer or smartwatch, the Varia will alert users to vehicles approaching from behind up to 140m away. Garmin says the device can be paired with selected cycling apps such as Ride with GPS. This will enable users to overlay maps with the radar notifications.   Garmin claims the Varia RCT715's tail light can be seen up to one mile away in daylight. The camera records continuously and will save footage if an incident is detected. Garmin says the Varia's camera will “capture sharp, clear footage” at up 1080 pixels and 30 frames per second.   The camera will record constantly when the Varia is in use. If an incident is detected, via Garmin's Incident Detection feature, the camera will automatically save footage from before, during and after the event. According to Dan Bartel, Garmin's vice president of global consumer sales, this is to provide users with evidence of an incident “should they ever need it”.   However, the camera also provides more recreational functions, in line with how you might use a GoPro. Via the Garmin Varia app, users can access the video footage, transfer files and customise the camera's settings, to do things such as overlay data, including speed and location.   Garmin says the use of the camera will be prohibited or regulated in some jurisdictions, adding that it is the responsibility of the user to know and comply with applicable laws and rights to privacy. While Garmin has added a camera to the Varia, it has retained the radar and tail light functionality of the device.   Like the previous Garmin Varia RTL515, the radar on the new version will still detect and alert users to vehicles approaching from behind to the same distance of 140m.   Similarly, the tail light on the new version is said to be visible up to one mile away in daylight, which is the same as the Varia RTL515. But while the RTL515 has a claimed battery life of up to 16 hours, the RCT715 has a shorter claimed battery life.   The Varia RCT715's battery life is said to be up to four hours with radar and the tail light on ‘solid high' or ‘night flash', and up to six hours with the light flashing. The reduction in battery life is presumably because the camera is recording continuously.   Why Running at Night Feels Harder An interesting new study by researchers at Sweden's KTH Royal Institute of Technology, working with the Swedish military and colleagues in Slovenia. They'd noticed that soldiers on night marches seemed to burn more energy than would be expected from the physical demands of the mission, especially when wearing night-vision goggles that restrict peripheral vision. They wondered whether not being able to see forced the soldiers to alter their strides, sacrificing efficiency for stability, so they decided to test this theory.   The new study, published in the European Journal of Applied Physiology, had 15 volunteers do a series of ten-minute treadmill walks in four conditions: with and without a 56-pound pack, and with and without a blindfold on. The treadmill was set at a comfortable pace of around 30 minutes per mile, with a laser warning system to alert them if they were about to fall off the back of the treadmill.   The results showed that oxygen use (a proxy for energy consumption), breathing, and heart rate all increased substantially when wearing the heavy pack, as you'd expect. The surprise was that they increased by nearly the same amount when adding a blindfold. Here are the graphs of those three parameters, with (circles) or without (squares) the blindfold:   If you compare the circles on the left (i.e. blindfolded with no backpack) to the squares on the right (i.e. not blindfolded with a backpack), you see they're almost the same. In other words, walking with a blindfold takes as much extra effort as walking with a 56-pound pack. To be precise, the backpack increased oxygen consumption by 20 percent, while blindfolding increased oxygen consumption 19 percent.   The explanation for this effect seems to be that the subjects adjusted their strides when blindfolded: their steps got 11 percent shorter and 6 percent wider, and they also lifted their feet 18 percent higher. Bear in mind that this is on a perfectly flat treadmill, so there are no bumps or potholes to avoid: this is just an instinctive response. It's also worth noting that the effect probably isn't just because they're unfamiliar with the challenge of walking while blindfolded: a similar test of blind subjects found that they burned about 25 percent more energy while walking than sighted controls.   Of course, being blindfolded is significantly more disruptive than wearing night goggles, or simply being out at night in poorly lit conditions. That means the size of the effect is probably exaggerated. And walking is different from running. But it seems reasonable to assume that similar mechanisms are at work when you're running in the dark—along with other, more subtle mechanisms like optic flow, which is the pattern of objects flowing through your vision as you move through space.   When you're running or cycling in the dark, you can only see objects that are relatively close to you. That means that they appear in your field of vision only briefly before disappearing behind you, which corresponds to faster optic flow than you'd experience in daylight. A few previous studies, most notably those by Dave Parry and Dominic Micklewright of the University of Essex, have tried manipulating optic flow in virtual reality setups, making the scenery fly past more quickly or slowly than the speed of the treadmill or exercise bike. Sure enough, when optic flow is faster—as you'd experience in dark conditions—you feel like you're moving faster, and any given pace feels harder.   There's an interesting corollary to these findings about optic flow, as Parry explained to Runner's World's Scott Douglas back in 2012. “Running in an environment where most of the visual reference points you can see are close by, you experience a greater sensation of speed than when in an environment where your reference points are far away,” he said. That means running through a forest or through city streets will likely feel faster than running across an open field.   Ever since reading about those optical flow results, I've dismissed the gap between my actual and perceived pace during night runs as a quirk of how my brain estimates effort. During most of my runs, that gap doesn't matter—but if I'm trying to do a tempo run or hard workout before sunrise, the slower pace can be a bummer. So I'll take the new Swedish results as reassurance that night running might really be physiologically harder, not just a brain error—and if that's what it takes to avoid tripping in the dark, I'll accept the trade-off.   What's New in the 303:   Ragnar Snowmass RUN. CAMP. SLEEP? REPEAT.   Ragnar Trail Snowmass-CO presented by Salomon brings you the perfect fusion of trail running, high-country camping, and Rocky Mountain beauty. Teams of 8 (or 4) will find their inner wild on three separate mountain trails, or “loops" that start and finish at Ragnar Village. Glacial valleys, snowcapped peaks, and blooming wildflowers set the scene as you make your way along rolling single-track. Though you may blame the altitude, in the end it will be the stunning mountain views that take your breath away. Conquer each climb and you'll be rewarded with panoramic views of the Maroon Bells -Snowmass Wilderness — not to mention a much needed downhill.   Without Limits Productions May 13 at 8:30 AM  · This season we usher in a new era of cyclocross, but an era built upon the champions and friends who have defined excellence over its past 23 seasons.  We're proud to announce, on the 1-year anniversary of her tragic passing, the new Gwen Erffmeyer Inglis Cup for the SHIMANO Cyclocross Series - Women OPEN Series Champion!   Upcoming Multisport Events in Colorado (runningintheusa.com) Upcoming Classic Races in Colorado (runningintheusa.com)   Video of the Week: Ragnar Trail Snowmass - CO       Upcoming Guests: World Champion Adventure Racer, Robin Benicasa with us today. Robyn is an award-winning keynote speaker, a 20+ year veteran San Diego firefighter, a 2014 CNN Hero, a Guinness World Record Endurance Kayaker, a best-selling author of "How Winning Works", and founder of The Project Athena Foundation, a non-profit dedicated to helping survivors of medical or other traumatic setbacks achieve their adventurous dreams.   Closing: Good luck to those racing Ironman 70.3 Chattanooga and Ironman Tulsa this weekend! Thanks again for listening in this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!

Welcome to Episode #337 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Format recently has been less interview focused.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Feature Coaching Topic How Consistency Makes You Faster Endurance News New Garmin Varia RCT715 tail light has a camera to record your crashes What's new in the 303 Colorado Connections in Costa Rica Video of the Week Coast to Coast Costa Rica   Training Discussion: Consistency Is Key   Last week I spoke about how regular testing of your threshold intensities in each discipline will keep training zones current to make sure you are training at the correct intensities. In that discussion I used the example of training in your threshold training intensity zone. If you want to increase your threshold power you need to train at that Z4 Threshold zone to train your body to process muscle lactate efficiently. The more time you spend in that zone, the more adaptation you get. Without the FTP number or accurate substitute, you may be training in the wrong zone (eg Z3 or Z5), neither of which create the same adaptation of teaching your body to improve lactate processing and increasing your capacity to do work.   I also mentioned that training regularly and progressively overloading the correct training zones over the course of 3 weeks will set you up on the 4th week for your retest. If things are working, the next FTP test is at a higher average power than the one 4 weeks earlier. You then adjust the training zones. In this case increasing the power ranges for each zone. Another 3 weeks of training at the new (accurate) zones causes another adaptation, another test, another increase, another adjustment to training zones, etc.   This week I'd like to build on that concept and talk about the importance of consistency in training and how inconsistency can sabotage the process and will likely result in no improvement in the month over month testing.   Lets first discuss the concept of progressive overload and we'll use a simple example. Last week we used training at threshold as the example, but I want to be clear that the concept of progressive overload to achieve adaptation is not limited to the threshold training zone. If we break it down to a fundamental level, there are just a few adaptations that we are trying to affect in our training. We want to adapt our body to have greater endurance (go longer) and we want adapt our speed (go faster). The faster we go for longer, the better our race performances will be.   To improve our endurance, we want to be more efficient at an aerobic intensity. To improve our speed, we want to have a higher anaerobic capacity. Besides doing "field testing" like the Swim CSS, Bike FTP and Run TT, one scientific way to test is how well the body processes muscle lactate. If you've ever done a Lactate Threshold Test (LTT), here's how the test administrator interprets the lactate measurement to determine your training zones.   The LTT is performed by starting the athlete a warmup at a very easy intensity. We'll use the run discipline for this example. The athlete will walk on a treadmill for 10 minutes before starting the test and once the test starts, the intensity is increased every 2 minutes. At the beginning of the 10 minutes, the test administrator takes 4 metrics - pace, rate of perceived exertion (RPE), heart rate (HR) and lactate millimoles per liter of blood with a blood sample and lab kit. The lactate compared to the pace is the primary metric and the HR and RPE are secondary but useful to confirm and interpret the data. The administrator takes those same 4 metrics at the end of the 10 minutes and every 2 minutes there after. Every 2 minutes the treadmill pace is increased by 30 seconds of pace (11:00, 10:30, 10:00, 9:30 and so on).   There are two key inflection points the test administrator is looking for. When the intensity is increased and the lactate level remains the same as the previous level means that the subject athlete is predominantly aerobic (zones 1-2). When the lactate level increases and levels out after each increase the athlete is in between aerobic and anaerobic (zone 3). When the lactate level continues to rise without an increase to intensity, the athlete is above lactate threshold (zone 4-5).   Let's set aside other adaptations like muscle and tendon strength and flexibility as well as other adaptations to prevent injury. To achieve greater aerobic efficiency and aerobic capacity requires consistent and  progressive overload dosing of aerobic and anaerobic training. Think of dosing as the number of minutes in each zone that we are trying to affect. The following example is conceptual, but can be extrapolated to fit a training plan for different distance events or performance goals.   Assume that your baseline of training is 200 minutes in aerobic training the week before your last threshold test. To progressive overload dosing, you would increase the load of training over the next 3 weeks as 210, 220 and 230 minutes. It's the same with anaerobic adaptions. Assume you had 20 minutes of anaerobic training in the week before your last test. To progressively overload the dosing of anaerobic training, you may increase that as 43, 46 and 49 over then next three weeks.   A well designed training plan will have this progressive overload concept built into the cumulative training for each week over the course of the weeks between tests. Each training session will have a goal number of minutes for specific training zones which collectively make up the dosing for the week. Using the previous example of threshold dosing, let's assume there were two run training sessions in week 1 that cumulatively added up to 23 minutes of threshold dosing and you nailed the total of 43 minutes. In week 2 your goal was to achieve 46 minutes and assume there were again 2 sessions that totaled 46 minutes of threshold. The first session prescribed 20 minutes, which you nailed.   Lets assume you cut the second session and instead of 23 minutes of threshold you only get in 10 minutes, resulting in 30 total minutes for the 2nd week. Even if you nail the 3rd week of 49 minutes, you have interrupted the progressive overload process. Just looking at the run threshold stress load for each week, the minutes of threshold dosing in minutes would be 43 for week 1, 30 for week 2, and 49 for week 3; 43, 20 and 49. The training stress is inconsistent and the body's reaction to the stress will likely stagnate resulting in plateauing performance.   Cutting workouts short or missing the  altogether across a single or all disciplines can sabotage your adaptations, training progress and race performance. There is another problem as well. When you miss or cut training stress short, your body is less prepared for subsequent training. When you try to do that next harder week of training, you can potentially present more stress than the body is prepared for, which can lead to risk of injury. Athletes will try to make up for missed workouts by adding the missed training. Using the previous example, imagine if you tried to add the missed 16 minutes to the 3rd week and did 46, 20 and 65 (49+16), the risk of injury becomes even greater.    Training software helps athletes by converting training dosing into training stress scores across each discipline to help you track your progress and consistency. Some even weight higher intensities with a higher stress coefficient. This will give you visibility to the inconsistency but its after the fact. One of the things I like about TriDot is that it makes the goal dosing in minutes for each training zone visible before the workout. Most workouts will have a warmup, main set and cooldown, each with goal minutes by zone. The workouts can be pushed to your Garmin or other device and alert you if you are out of the prescribed intensity zone, helping you achieve the goal training stress. TriDot gives the athlete a training execution score called TrainX. If the athlete follows the prescribed training and consistently get high TrainX scores, they get faster results with fewer injuries.   If you want to talk further about how to train consistently to get better results, reach out at Rich@303colorado.com or message me @tripodcasterrich.   Check out the TriDot Free Trial https://app.tridot.com/onboard/sign-up/richsoares   Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   New Garmin Varia RCT715 tail light has a camera to record your crashes The Varia's high-definition camera will record everything behind you and its radar will alert you to approaching vehicles. Garmin has released the Varia RCT715, a new version of its tail light that features a high-definition camera to record any incidents out on the road.   The Varia RCT715 features the same radar technology as its predecessors. When paired with a Garmin bike computer or smartwatch, the Varia will alert users to vehicles approaching from behind up to 140m away. Garmin says the device can be paired with selected cycling apps such as Ride with GPS. This will enable users to overlay maps with the radar notifications.   Garmin claims the Varia RCT715's tail light can be seen up to one mile away in daylight. The camera records continuously and will save footage if an incident is detected. Garmin says the Varia's camera will “capture sharp, clear footage” at up 1080 pixels and 30 frames per second.   The camera will record constantly when the Varia is in use. If an incident is detected, via Garmin's Incident Detection feature, the camera will automatically save footage from before, during and after the event. According to Dan Bartel, Garmin's vice president of global consumer sales, this is to provide users with evidence of an incident “should they ever need it”.   However, the camera also provides more recreational functions, in line with how you might use a GoPro. Via the Garmin Varia app, users can access the video footage, transfer files and customise the camera's settings, to do things such as overlay data, including speed and location.   Garmin says the use of the camera will be prohibited or regulated in some jurisdictions, adding that it is the responsibility of the user to know and comply with applicable laws and rights to privacy. While Garmin has added a camera to the Varia, it has retained the radar and tail light functionality of the device.   Like the previous Garmin Varia RTL515, the radar on the new version will still detect and alert users to vehicles approaching from behind to the same distance of 140m.   Similarly, the tail light on the new version is said to be visible up to one mile away in daylight, which is the same as the Varia RTL515. But while the RTL515 has a claimed battery life of up to 16 hours, the RCT715 has a shorter claimed battery life.   The Varia RCT715's battery life is said to be up to four hours with radar and the tail light on ‘solid high' or ‘night flash', and up to six hours with the light flashing. The reduction in battery life is presumably because the camera is recording continuously.   Why Running at Night Feels Harder An interesting new study by researchers at Sweden's KTH Royal Institute of Technology, working with the Swedish military and colleagues in Slovenia. They'd noticed that soldiers on night marches seemed to burn more energy than would be expected from the physical demands of the mission, especially when wearing night-vision goggles that restrict peripheral vision. They wondered whether not being able to see forced the soldiers to alter their strides, sacrificing efficiency for stability, so they decided to test this theory.   The new study, published in the European Journal of Applied Physiology, had 15 volunteers do a series of ten-minute treadmill walks in four conditions: with and without a 56-pound pack, and with and without a blindfold on. The treadmill was set at a comfortable pace of around 30 minutes per mile, with a laser warning system to alert them if they were about to fall off the back of the treadmill.   The results showed that oxygen use (a proxy for energy consumption), breathing, and heart rate all increased substantially when wearing the heavy pack, as you'd expect. The surprise was that they increased by nearly the same amount when adding a blindfold. Here are the graphs of those three parameters, with (circles) or without (squares) the blindfold:   If you compare the circles on the left (i.e. blindfolded with no backpack) to the squares on the right (i.e. not blindfolded with a backpack), you see they're almost the same. In other words, walking with a blindfold takes as much extra effort as walking with a 56-pound pack. To be precise, the backpack increased oxygen consumption by 20 percent, while blindfolding increased oxygen consumption 19 percent.   The explanation for this effect seems to be that the subjects adjusted their strides when blindfolded: their steps got 11 percent shorter and 6 percent wider, and they also lifted their feet 18 percent higher. Bear in mind that this is on a perfectly flat treadmill, so there are no bumps or potholes to avoid: this is just an instinctive response. It's also worth noting that the effect probably isn't just because they're unfamiliar with the challenge of walking while blindfolded: a similar test of blind subjects found that they burned about 25 percent more energy while walking than sighted controls.   Of course, being blindfolded is significantly more disruptive than wearing night goggles, or simply being out at night in poorly lit conditions. That means the size of the effect is probably exaggerated. And walking is different from running. But it seems reasonable to assume that similar mechanisms are at work when you're running in the dark—along with other, more subtle mechanisms like optic flow, which is the pattern of objects flowing through your vision as you move through space.   When you're running or cycling in the dark, you can only see objects that are relatively close to you. That means that they appear in your field of vision only briefly before disappearing behind you, which corresponds to faster optic flow than you'd experience in daylight. A few previous studies, most notably those by Dave Parry and Dominic Micklewright of the University of Essex, have tried manipulating optic flow in virtual reality setups, making the scenery fly past more quickly or slowly than the speed of the treadmill or exercise bike. Sure enough, when optic flow is faster—as you'd experience in dark conditions—you feel like you're moving faster, and any given pace feels harder.   There's an interesting corollary to these findings about optic flow, as Parry explained to Runner's World's Scott Douglas back in 2012. “Running in an environment where most of the visual reference points you can see are close by, you experience a greater sensation of speed than when in an environment where your reference points are far away,” he said. That means running through a forest or through city streets will likely feel faster than running across an open field.   Ever since reading about those optical flow results, I've dismissed the gap between my actual and perceived pace during night runs as a quirk of how my brain estimates effort. During most of my runs, that gap doesn't matter—but if I'm trying to do a tempo run or hard workout before sunrise, the slower pace can be a bummer. So I'll take the new Swedish results as reassurance that night running might really be physiologically harder, not just a brain error—and if that's what it takes to avoid tripping in the dark, I'll accept the trade-off.   What's New in the 303: Costa Rica Leatherback Turtle Conservation Butterfly farm and the Butterfly Pavilion in Broomfield, bats, bugs, In room spiders, centipedes, roaches, beetles, crabs, bats Monkeys (spider, white faced and howler) Cuati and racoon   Bill's updates   Video of the Week: Costa Rica Coast to Coast, Highlights 2022       Closing: Good luck to those racing Ironman 70.3 Chattanooga and Ironman Tulsa this weekend! Thanks again for listening in this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!

Welcome to Episode #337 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Format recently has been less interview focused.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Feature Coaching Topic How Consistency Makes You Faster Endurance News New Garmin Varia RCT715 tail light has a camera to record your crashes What's new in the 303 Colorado Connections in Costa Rica Video of the Week Coast to Coast Costa Rica   Training Discussion: Consistency Is Key   Last week I spoke about how regular testing of your threshold intensities in each discipline will keep training zones current to make sure you are training at the correct intensities. In that discussion I used the example of training in your threshold training intensity zone. If you want to increase your threshold power you need to train at that Z4 Threshold zone to train your body to process muscle lactate efficiently. The more time you spend in that zone, the more adaptation you get. Without the FTP number or accurate substitute, you may be training in the wrong zone (eg Z3 or Z5), neither of which create the same adaptation of teaching your body to improve lactate processing and increasing your capacity to do work.   I also mentioned that training regularly and progressively overloading the correct training zones over the course of 3 weeks will set you up on the 4th week for your retest. If things are working, the next FTP test is at a higher average power than the one 4 weeks earlier. You then adjust the training zones. In this case increasing the power ranges for each zone. Another 3 weeks of training at the new (accurate) zones causes another adaptation, another test, another increase, another adjustment to training zones, etc.   This week I'd like to build on that concept and talk about the importance of consistency in training and how inconsistency can sabotage the process and will likely result in no improvement in the month over month testing.   Lets first discuss the concept of progressive overload and we'll use a simple example. Last week we used training at threshold as the example, but I want to be clear that the concept of progressive overload to achieve adaptation is not limited to the threshold training zone. If we break it down to a fundamental level, there are just a few adaptations that we are trying to affect in our training. We want to adapt our body to have greater endurance (go longer) and we want adapt our speed (go faster). The faster we go for longer, the better our race performances will be.   To improve our endurance, we want to be more efficient at an aerobic intensity. To improve our speed, we want to have a higher anaerobic capacity. Besides doing "field testing" like the Swim CSS, Bike FTP and Run TT, one scientific way to test is how well the body processes muscle lactate. If you've ever done a Lactate Threshold Test (LTT), here's how the test administrator interprets the lactate measurement to determine your training zones.   The LTT is performed by starting the athlete a warmup at a very easy intensity. We'll use the run discipline for this example. The athlete will walk on a treadmill for 10 minutes before starting the test and once the test starts, the intensity is increased every 2 minutes. At the beginning of the 10 minutes, the test administrator takes 4 metrics - pace, rate of perceived exertion (RPE), heart rate (HR) and lactate millimoles per liter of blood with a blood sample and lab kit. The lactate compared to the pace is the primary metric and the HR and RPE are secondary but useful to confirm and interpret the data. The administrator takes those same 4 metrics at the end of the 10 minutes and every 2 minutes there after. Every 2 minutes the treadmill pace is increased by 30 seconds of pace (11:00, 10:30, 10:00, 9:30 and so on).   There are two key inflection points the test administrator is looking for. When the intensity is increased and the lactate level remains the same as the previous level means that the subject athlete is predominantly aerobic (zones 1-2). When the lactate level increases and levels out after each increase the athlete is in between aerobic and anaerobic (zone 3). When the lactate level continues to rise without an increase to intensity, the athlete is above lactate threshold (zone 4-5).   Let's set aside other adaptations like muscle and tendon strength and flexibility as well as other adaptations to prevent injury. To achieve greater aerobic efficiency and aerobic capacity requires consistent and  progressive overload dosing of aerobic and anaerobic training. Think of dosing as the number of minutes in each zone that we are trying to affect. The following example is conceptual, but can be extrapolated to fit a training plan for different distance events or performance goals.   Assume that your baseline of training is 200 minutes in aerobic training the week before your last threshold test. To progressive overload dosing, you would increase the load of training over the next 3 weeks as 210, 220 and 230 minutes. It's the same with anaerobic adaptions. Assume you had 20 minutes of anaerobic training in the week before your last test. To progressively overload the dosing of anaerobic training, you may increase that as 43, 46 and 49 over then next three weeks.   A well designed training plan will have this progressive overload concept built into the cumulative training for each week over the course of the weeks between tests. Each training session will have a goal number of minutes for specific training zones which collectively make up the dosing for the week. Using the previous example of threshold dosing, let's assume there were two run training sessions in week 1 that cumulatively added up to 23 minutes of threshold dosing and you nailed the total of 43 minutes. In week 2 your goal was to achieve 46 minutes and assume there were again 2 sessions that totaled 46 minutes of threshold. The first session prescribed 20 minutes, which you nailed.   Lets assume you cut the second session and instead of 23 minutes of threshold you only get in 10 minutes, resulting in 30 total minutes for the 2nd week. Even if you nail the 3rd week of 49 minutes, you have interrupted the progressive overload process. Just looking at the run threshold stress load for each week, the minutes of threshold dosing in minutes would be 43 for week 1, 30 for week 2, and 49 for week 3; 43, 20 and 49. The training stress is inconsistent and the body's reaction to the stress will likely stagnate resulting in plateauing performance.   Cutting workouts short or missing the  altogether across a single or all disciplines can sabotage your adaptations, training progress and race performance. There is another problem as well. When you miss or cut training stress short, your body is less prepared for subsequent training. When you try to do that next harder week of training, you can potentially present more stress than the body is prepared for, which can lead to risk of injury. Athletes will try to make up for missed workouts by adding the missed training. Using the previous example, imagine if you tried to add the missed 16 minutes to the 3rd week and did 46, 20 and 65 (49+16), the risk of injury becomes even greater.    Training software helps athletes by converting training dosing into training stress scores across each discipline to help you track your progress and consistency. Some even weight higher intensities with a higher stress coefficient. This will give you visibility to the inconsistency but its after the fact. One of the things I like about TriDot is that it makes the goal dosing in minutes for each training zone visible before the workout. Most workouts will have a warmup, main set and cooldown, each with goal minutes by zone. The workouts can be pushed to your Garmin or other device and alert you if you are out of the prescribed intensity zone, helping you achieve the goal training stress. TriDot gives the athlete a training execution score called TrainX. If the athlete follows the prescribed training and consistently get high TrainX scores, they get faster results with fewer injuries.   If you want to talk further about how to train consistently to get better results, reach out at Rich@303colorado.com or message me @tripodcasterrich.   Check out the TriDot Free Trial https://app.tridot.com/onboard/sign-up/richsoares   Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   New Garmin Varia RCT715 tail light has a camera to record your crashes The Varia's high-definition camera will record everything behind you and its radar will alert you to approaching vehicles. Garmin has released the Varia RCT715, a new version of its tail light that features a high-definition camera to record any incidents out on the road.   The Varia RCT715 features the same radar technology as its predecessors. When paired with a Garmin bike computer or smartwatch, the Varia will alert users to vehicles approaching from behind up to 140m away. Garmin says the device can be paired with selected cycling apps such as Ride with GPS. This will enable users to overlay maps with the radar notifications.   Garmin claims the Varia RCT715's tail light can be seen up to one mile away in daylight. The camera records continuously and will save footage if an incident is detected. Garmin says the Varia's camera will “capture sharp, clear footage” at up 1080 pixels and 30 frames per second.   The camera will record constantly when the Varia is in use. If an incident is detected, via Garmin's Incident Detection feature, the camera will automatically save footage from before, during and after the event. According to Dan Bartel, Garmin's vice president of global consumer sales, this is to provide users with evidence of an incident “should they ever need it”.   However, the camera also provides more recreational functions, in line with how you might use a GoPro. Via the Garmin Varia app, users can access the video footage, transfer files and customise the camera's settings, to do things such as overlay data, including speed and location.   Garmin says the use of the camera will be prohibited or regulated in some jurisdictions, adding that it is the responsibility of the user to know and comply with applicable laws and rights to privacy. While Garmin has added a camera to the Varia, it has retained the radar and tail light functionality of the device.   Like the previous Garmin Varia RTL515, the radar on the new version will still detect and alert users to vehicles approaching from behind to the same distance of 140m.   Similarly, the tail light on the new version is said to be visible up to one mile away in daylight, which is the same as the Varia RTL515. But while the RTL515 has a claimed battery life of up to 16 hours, the RCT715 has a shorter claimed battery life.   The Varia RCT715's battery life is said to be up to four hours with radar and the tail light on ‘solid high' or ‘night flash', and up to six hours with the light flashing. The reduction in battery life is presumably because the camera is recording continuously.   Why Running at Night Feels Harder An interesting new study by researchers at Sweden's KTH Royal Institute of Technology, working with the Swedish military and colleagues in Slovenia. They'd noticed that soldiers on night marches seemed to burn more energy than would be expected from the physical demands of the mission, especially when wearing night-vision goggles that restrict peripheral vision. They wondered whether not being able to see forced the soldiers to alter their strides, sacrificing efficiency for stability, so they decided to test this theory.   The new study, published in the European Journal of Applied Physiology, had 15 volunteers do a series of ten-minute treadmill walks in four conditions: with and without a 56-pound pack, and with and without a blindfold on. The treadmill was set at a comfortable pace of around 30 minutes per mile, with a laser warning system to alert them if they were about to fall off the back of the treadmill.   The results showed that oxygen use (a proxy for energy consumption), breathing, and heart rate all increased substantially when wearing the heavy pack, as you'd expect. The surprise was that they increased by nearly the same amount when adding a blindfold. Here are the graphs of those three parameters, with (circles) or without (squares) the blindfold:   If you compare the circles on the left (i.e. blindfolded with no backpack) to the squares on the right (i.e. not blindfolded with a backpack), you see they're almost the same. In other words, walking with a blindfold takes as much extra effort as walking with a 56-pound pack. To be precise, the backpack increased oxygen consumption by 20 percent, while blindfolding increased oxygen consumption 19 percent.   The explanation for this effect seems to be that the subjects adjusted their strides when blindfolded: their steps got 11 percent shorter and 6 percent wider, and they also lifted their feet 18 percent higher. Bear in mind that this is on a perfectly flat treadmill, so there are no bumps or potholes to avoid: this is just an instinctive response. It's also worth noting that the effect probably isn't just because they're unfamiliar with the challenge of walking while blindfolded: a similar test of blind subjects found that they burned about 25 percent more energy while walking than sighted controls.   Of course, being blindfolded is significantly more disruptive than wearing night goggles, or simply being out at night in poorly lit conditions. That means the size of the effect is probably exaggerated. And walking is different from running. But it seems reasonable to assume that similar mechanisms are at work when you're running in the dark—along with other, more subtle mechanisms like optic flow, which is the pattern of objects flowing through your vision as you move through space.   When you're running or cycling in the dark, you can only see objects that are relatively close to you. That means that they appear in your field of vision only briefly before disappearing behind you, which corresponds to faster optic flow than you'd experience in daylight. A few previous studies, most notably those by Dave Parry and Dominic Micklewright of the University of Essex, have tried manipulating optic flow in virtual reality setups, making the scenery fly past more quickly or slowly than the speed of the treadmill or exercise bike. Sure enough, when optic flow is faster—as you'd experience in dark conditions—you feel like you're moving faster, and any given pace feels harder.   There's an interesting corollary to these findings about optic flow, as Parry explained to Runner's World's Scott Douglas back in 2012. “Running in an environment where most of the visual reference points you can see are close by, you experience a greater sensation of speed than when in an environment where your reference points are far away,” he said. That means running through a forest or through city streets will likely feel faster than running across an open field.   Ever since reading about those optical flow results, I've dismissed the gap between my actual and perceived pace during night runs as a quirk of how my brain estimates effort. During most of my runs, that gap doesn't matter—but if I'm trying to do a tempo run or hard workout before sunrise, the slower pace can be a bummer. So I'll take the new Swedish results as reassurance that night running might really be physiologically harder, not just a brain error—and if that's what it takes to avoid tripping in the dark, I'll accept the trade-off.   What's New in the 303: Costa Rica Leatherback Turtle Conservation Butterfly farm and the Butterfly Pavilion in Broomfield, bats, bugs, In room spiders, centipedes, roaches, beetles, crabs, bats Monkeys (spider, white faced and howler) Cuati and racoon   Bill's updates   Video of the Week: Costa Rica Coast to Coast, Highlights 2022       Closing: Good luck to those racing Ironman 70.3 Chattanooga and Ironman Tulsa this weekend! Thanks again for listening in this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!

O Corinthians venceu a Portuguesa-RJ e se classificou para as oitavas de final da Copa do Brasil. Bruno Cassucci, Careca Bertaglia, Henrique Toth e Pedro Suaide analisam mais uma vitória, exaltam o rodízio de elenco realizado por Vítor Pereira e projetam as próximas partidas do Timão.

We have met her before. Off to Siberia to be swallowed up by Communist persecutors in an older Russia. Here are the last words we know of her.

#84. A expectativa é o primeiro passo para uma possível frustração. Alinhar possíveis cenários antes de uma cirurgia de ureteroscopia flexível para tratamento de cálculos renais é essencial para se evitar esse tipo de situação. No episódio de hoje do Podcast, vou explicar para vocês os possíveis motivos para essa falha de tratamento e como podemos atuar para impedir ou corrigir o curso das coisas. Abordamos:·       Agradecimentos e atualizações·       O que é ureteroscopia flexível·       Quando devemos indicá-la?·       Alinhando expectativas·       A falha da técnica, seus motivos e contornoso   Acesso:§  Ureter estreito§  Variações anatômicaso   Alcance: cálculo em cálice inacessível§  O cálice inferior§  Divertículo calicinalo   Material§  O aparelho flexível§  O laser§  Os materiais auxiliareso   Técnica na indicação Vs. Tipo de cálculo·       Como lidar com a frustração·       Comentários finais - Ouça e aprenda mais! Se gostar, compartilhe e não esqueça de deixar seu comentário e nota nas plataformas de Podcast, principalmente na da Apple. Isso ajuda a disseminar o conhecimento. - Ouça também em meu site e deixe seu comentário, ficarei muito feliz em tirar suas dúvidas. Mais detalhes em:https://www.ourologista.com.br/podcast/episodio84- Quer receber mais informações sobre Saúde e Urologia? Cadastre-se em nosso site:https://mailchi.mp/c0ab94ae38e9/sign-up

Russian Christian Maria has been following her friend Varia by letter through her persecutions by the Communists. Now Varia responds from Siberia, incredibly at peace and with the joy of the Lord. True stories.