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June 27 can't come soon enough in Vancouver.
Having already accumulated more wins (seven) through 14 games than they did through all of their 2011 expansion season, the Whitecaps introduced Designated Player Barry Robson on Monday, adding yet another talented attacker to what they hope will be a playoff, or even championship, team in 2012.
The Scotsman will become available for selection eight days from now, but he won't be able to make his competitive debut until July 4 when the 'Caps head to Colorado to take on the Rapids.
And while most would assume Robson's debut will come on what will be a festive day in the Rockies, the midfielder is staying humble, emphasizing he must break into the team first: "I don't expect to play," Robson said, "you can say what you like."
Vancouver manager Martin Rennie said he won't rush his newest player onto the field, but it will surely be hard for him to leave Robson on the bench after overcoming what many said were long odds to sign him.
He'll get his first taste of MLS action on Wednesday when the New York Red Bulls arrive in town sans Thierry Henry and Rafa Márquez, both of whom are recovering from injury. Surely that's fine from the 'Caps perspective, especially since the club has yet to host a full-strength opponent this month.
Luckily for Robson, who said his wife and children were driving forces behind coming to MLS, he didn't arrive in town in time for the club to stick him on the fashion runway. (VIDEO)
Speaking of Henry, the legendary striker said Monday that coaching is not in his future. The Frenchman remains dedicated to staying a part of the game, but added he's rethought previous statements concerning his interest in managing down the line. "The more I think about it, it's pretty difficult," Henry told Goal.com. "You don't think about it but you need to be a teacher [as a head coach]. Teaching isn't easy."
Staying in New York, the Red Bulls won't offer up a tribute to Dwayne De Rosario should the D.C. United attacker score his 100th career goal next weekend at Red Bull Arena. There's no chance those in attendance will see a Juan Pablo Ángel-style celebration of career accomplishments, according to BigAppleSoccer.com.
Down in Houston, they are patiently awaiting the arrival of their summer DP. Oscar Boniek García was originally expected to join the Dynamo this week, but that's been pushed out because of visa issues. Fortunately, it seems the club has a timeline to work from. "We're still working on the completion of him getting his visa and we're hoping that can occur this week," Dynamo president Chris Canetti told MLSsoccer.com on Monday.
Toronto FC's arrival in Houston after a weekend defeat in Kansas City was rough, to say the least. Luis Silva, Miguel Aceval and Nick Soolsma were arrested early Monday morning after an incident at a Midtown club, and details from the night's events trickled out throughout the day.
Ahead of a midweek clash with Sporting, Seattle manager Sigi Schmid hasn't ruled Steve Zakuani out of the team's 18-man roster: "He's taken another step forward," Schmid said.
Although unlikely, that could be the kind of spark the slumping Sounders need. Fortunately, Seattle will get Osvaldo Alonso back against Kansas City. The same can't be said for Jhon Kennedy Hurtado, who will miss the match with a red-card suspension that the team declined to appeal.
Meanwhile, their opponent on Wednesday, Sporting KC, seems to be back on track after a mini slump following what was one of the best starts in league history. They're doing it with a roster full of guys hungry to contribute. Guys like forward Jacob Peterson, who impressed in his first start for KC against Toronto on Saturday.
Perhaps the biggest game on Wednesday will be between the LA Galaxy and Real Salt Lake. LA pulled themselves out of the Western Conference gutter this weekend with a home win vs. Portland, but RSL present a much stiffer test. Still, according to left back Todd Dunivant, the Galaxy have plenty of hope: "You look at it now, we're five points out of the playoffs with 20 games left. For as poorly as we started, you look at it that way, and there's a lot of optimism in this locker room."
Hope seems to be contagious in LA's locker room, as David Beckham expressed belief in the England squad's ability to make a run in the 2012 European Championship. They'll have to earn an all-important result this afternoon to have a chance of doing so. (VIDEO)
In today's Group D finales, England take on Ukraine on ESPN and France face Sweden on ESPN2 simultaneously at 2:30 pm ET.
Wayne Rooney is expected to make his return against the hosts after serving a two-ban to open the tournament. Will he be able to lead the English to the quarterfinals?
In the other match, Sweden are already out, but the French will be gunning for three points to ensure they move onto the knockout stages. If they manage to collect the victory, Samir Nasri will almost certainly play a key role.
Jimmy Conrad will be on hand to see if Nasri can produce the goods. Check out his latest KICKTV installment from Kiev ahead of the match. (VIDEO)
Ireland and Robbie Keane don't have the quarterfinals to look forward to, but the veteran forward wasn't making any excuses after the nation's third straight loss to Italy on Monday. Keane also came out in defense of Ireland manager Giovanni Trapattoni, backing the Italian to stay on to help lead the World Cup qualifying campaign.
He was also questioned about his international future, but didn't have much to say on the topic after such a disappointing tournament for the Irish: "I'm not even really thinking about it to be honest with you," Keane said.
Meanwhile, in San Jose, some are wondering when exactly the Earthquakes will be able to open their new stadium. Details are a little scarce at the moment.
In what is surely just the start of rumors linking Houston center back Geoff Cameron overseas, Dynamo insider Glenn Davis said that Everton, Schalke and Stoke City were at BBVA Compass Stadium to watch the center back take on FC Dallas.
The US women took a little bit of revenge for last summer's World Cup final defeat on Monday, knocking off Japan 4-1. Abby Wambach and Alex Morgan both scored twice for the Americans. Watch the highlights here, or check out reactions from US players and coaches. (VIDEO)
MLSsoccer.com Musts
LA point to Saunders' return in net as key to first shutout
Numerology: How advanced stats are changing our game
NYRB Notebook: Conde, Backe to miss midweek vs. 'Caps
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1) Grassroots promotion
Universal's announcement that riders would be able to select their own on-ride soundtracks on Hollywood Rip, Ride, Rockit drew many comments from fans, and understandably so. Theme park attractions need more interactivity. Theme park fans of my generation (X) grew up with movies. But today's emerging theme park consumers grew up with video games. To reach those visitors, a park needs to offer rides that evoke a video game experience, ones that react and change as riders make choices and respond to cues.
That's why Disney's poured millions of dollars into its upcoming interactive Toy Story Mania rides, advancing what it started with its Buzz Lightyear shoot-'em-up rides a few years ago. Legoland just debuted its own video-game inspired dark ride. Roller coasters offer fewer opportunities for rider control than dark rides, but Universal's customized music soundtracks represent a solid first step.
But the real payoff from rider customization doesn't come at the beginning of the ride. No, it lies at ride's end. Universal also announced that Hollywood Rip, Ride, Rockit will feature on-ride video of riders, which those riders will be able to mix and e-mail to friends.
And, one presumes, eventually upload to YouTube.
People love roller coaster videos online. Unfortunately, almost all of them are bootleg, recorded in violation of parks' published safety policies. But parks occasionally do enable safe on-ride video recording, typically during press events for new coasters. With lipstick cameras on the rides, cut in with professionally recorded long shots of the coaster on the track, these ride videos impress even casual fans, and get folks excited about visiting the parks.
Our on-ride video of Busch Gardens Europse's Griffon, shot at the park's media day last spring, has been watched nearly half a million times on YouTube. Imagine thousands of 'Hollywood Rip, Ride, Rockit' riders posting their own legally and professionally-recorded videos to the Web, and the buzz that could create for Universal.
2) Crowd control
Of course, Universal's not going to have a problem attracting visitors to its Orlando resort next year. Remember, there's this little thing going in at the neighboring Islands of Adventure park called The Wizarding World of Harry Potter. So why spend the money on a new ride at Universal Studios Florida when Harry Potter's going to bring so many people to Universal Orlando anyway?
Simple: crowd control.
Remember, visitors to both Universal Studios Florida and Islands of Adventure park in the same parking structure at the Universal Orlando Resort. They then walk on a common pathway through the CityWalk entertainment complex before reaching the lagoon and splitting off into one of the two parks.
'Hollywood Rip, Ride, Rockit', by soaring 17 stories at Universal Studios Florida's entrance and flying through the CityWalk complex, will provide an impressive visual "weenie" to draw some folks over to the right, as so many visitors follow Harry Potter to Islands of Adventure, on the left.
If 'The Wizarding World' delivers the crush of customers that the Harry Potter franchise has delivered in books and movies, Universal's going to need something, anything, to siphon visitors away from what could otherwise be many-hours-long waits next summer in Islands of Adventure. A few readers have criticized Universal for placing 'Hollywood Rip, Ride, Rockit' so close to USF's entrance, and winding it through CityWalk. I think that this placement is essential in positioning the coaster as a viable alternative for people intimidated by the crowds swarming Harry Potter.
We'll see how 'Hollywood Rip, Ride, Rockit' turns out. Many times, theme park attractions look great in concept art, then fail to deliver once up and operating. But the design, features and placement of this roller coaster reflect smart, forward thinking from Universal Orlando.
And it looks sweet, but just as you said, Robert - concept art often fails to deliver. DinoRama looked alright in the concept art, too. And Aquatica looked much sweeter in the concept art than it does in reality.
I just hope the heart is still there.
Having said that, the announcement is excellent news, and my planned return to Orlando in May of 2010 is looking better all the time: Harry Potter, Rockit, Toy Story Mania, and a refurbed/re-engineered Space Mountain....just for starters!
Saving all my pennies for the trip!! =)
Might be because I've read all the books, but hey. I started when I was fairly young.
Anyway, the new coaster will bring roller coaster enthusiasts from near and far (including me), but as great as the roller coaster enthusiasts group is, I have a hard time believing they'll meet and beat the number of people the new Harry Potter island will inevitably pull.
Still, will be nice to have another coaster there, good forme, not for the wife!!
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subset: commoncrawl


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More than 81% inhabitants of Eastern Iceland are positive in their view towards Alcoa Fjardaral Operations.
In a recent survey conducted by Capacent Gallup in Iceland for Alcoa Fjardaal and Landsvirkjun, over 81% inhabitants state they have positive attitudes towards Alcoa Fjardaral Operations and a little less than 75% inhabitants are positive attitudes towards Landsvirkjun Operations.
The Sustainability Initiative in Eastern Iceland monitores the attitudes of the local communit towards Alcoa Fjardaal and Landsvirkjun. The companies have contracted Capacent Gallup to conduct annual surveys in order to fulfill the companies obligations to the inititative. The latest survey shows that 81% of the inhabitants in Eastern Iceland have positve attitudes towards Alcoa Fjardaal and a little less than 75% have positive attitudes towards Landsvirkjun. Please click here to see the results as presented in the indicator.


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Maritime sector
Our clients include companies involved in:
- Shipyards / maritime installations
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- Chemical industry
We design stainless steel hinges (A No. 1.4401/1.4404/ AISI 316/ V4A) for use in heavily corrosive conditions, where humidity, saltwater and chloride are present in the environment. These hinges can also be polished, brushed, stained or coated to prolong their lifespan or for decorative purposes.
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- Pittsburgh Steelers defensive player Sean Davis is facing a lawsuit over a Snapchat video he posted while waiting on his food at a Chick-fil-A drive-thru.
- "Chick-fil-A got little kids," Davis says in the video, which shows a teen employee of the fast-food chain. "This kid like eight years old. No wonder the lines be so long at Chick-fil-A."
- The lawsuit claims the teen was bullied at school as a result of the video and accuses Davis of libel, cyberbullying, and intentional infliction of emotional distress.
The family of a teenage Chick-fil-A employee has filed a lawsuit against Pittsburgh Steelers defensive player Sean Davis which claims he mocked the boy in a Snapchat video.
"Chick-fil-A got little kids," Davis says in the video, which shows the teen working at a Chick-fil-A drive-thru in Cranberry, Pennsylvania. "This kid like eight years old. No wonder the lines be so long at Chick-fil-A."
The lawsuit, which was filed by the teenage boy's family, claims he was later bullied at school over the video, and has since suffered from headaches, depression, sleeplessness and anxiety, the Pittsburgh Post-Gazette reports.
"He got abused in school for a few weeks over it," the family's attorney, Andrew Leger, told the Post-Gazette.
The lawsuit accuses Davis of libel, cyberbullying, and intentional infliction of emotional distress.
An attorney for Davis, 24, said the football player's remarks in the video were directed at Chick-fil-A, and not the boy.
"From our perspective, it was a commentary on a billion-dollar corporation," Randy Fisher, general counsel for MBK Sports Management Group, told the Post-Gazette. "It had nothing in particular to do with this young man."
In a news release addressing the lawsuit, MBK Sports Management CEO Eugene Lee called the claims in the lawsuit "baseless" and "frivolous."
"We remain confident that when the truth is revealed, Mr. Davis will be exonerated completely from these frivolous allegations," Lee said.
The boy's family tried to settle the issue outside of court by asking Davis to speak out against cyber bullying in a public service announcement, but Davis declined, according to the Post-Gazette.
Instead, Davis' legal team invited the boy to attend Steelers training camp over the summer, as well as Davis' football camp in Washington, DC.
The boy's family declined the offer.
"The parties for several months have actively negotiated to resolve the matter without litigation, to no avail," MBK Sports Management said.
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If you find yourself getting excited about award season then we know you were with bated breath this morning as they announced the nominees for the 2014 Oscars! It's ok! We don't judge. In fact we have created a special cocktail for you to sip while you go over the list of nominees. This drink is called The Red Carpet, not to be confused with the elegant carpet the stars will glide down on March 2nd. The Red Carpet is a fashionable blend of vodka, | Campari, pomegranate juice and simple syrup. This drink is truly delectable and worthy of its own Oscar!
1 ½ oz Vodka
1 oz Campari
1 oz pomegranate juice
½ oz simple syrup
Garnish with a lemon or lime
Fabric provided by U-Fab


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As Rotterdam primps for prologue, Tour de France chief Christian Prudhomme predicts a wide-open race
Tour de France chief Christian Prudhomme believes the quality of challenger to reigning champion Alberto Contador will make for the most openly competitive race in years.
Tour de France chief Christian Prudhomme believes the quality of challenger to reigning champion Alberto Contador will make for the most openly competitive race in years.
The 97th edition of the world's toughest bike race begins Saturday and, if predictions hold true, will end in Paris on July 25 with Spaniard Contador having defended his yellow jersey.
In between, however, there are stages where tough wind conditions (stage 1) and the cobblestones of stage 3 make the race treacherous, well before the peloton arrives in the Pyrenees for a third week of thrilling and decisive racing.
On paper the hilly profile of the race looks tailor-made for Contador, the talented climber who won in both 2007 and 2009.
But with the presence of seven-time winner Lance Armstrong for the last time, and three or four other potential challengers in Andy Schleck, Cadel Evans, Ivan Basso and Bradley Wiggins, Prudhomme believes the Spaniard won't have it so easy.
"Alberto Contador's the favorite obviously, but there's a lot of potential winners spread out among the rival teams," Prudhomme told AFP.
"Last winter, and for the first time in cycling, there was a transfer period akin to the one in football.
"There's Contador, Armstrong, the Schleck brothers (Andy and Frank), Evans, a strong Liquigas team supporting Basso, Wiggins with a new Sky team — guys who are spread out in different teams which, I hope, leads to different attacking strategies.
"The race profile has been done so that, from stage 1, things can be shook up."
Contador, the winner in 2007 and 2009, is considered the best climber in the business — and is none too shabby in stage racing's other key cycling discipline of the time trial.
This year there are a total of six high mountain stages including three summit finishes, one long time trial and no team time trial.
Contador could have an early mountain to climb barely a few days in: stage 3's 213km ride from Wanze in Belgium to Arenberg, where the inclusion of seven cobblestoned sections have given his rivals some ideas.
The threat of losing time due to punctures or crashes is so serious that several key contenders, including Contador, have ridden the stage in northern France to gauge what will be required on the day.
If he gets past those obstacles, Contador is expected to sit and wait for his rivals to attack in the two mountain stages in the Alps, in order to keep his powder dry for the Pyrenees.
In the event the race is still undecided, stage 19's pancake-flat time trial over 52km from Bordeaux to Pauillac will have the final say.
Contador finished with a more than four-minute lead on Luxemburger Andy Schleck last year, with Armstrong pipping Wiggins to an unlikely third place to finish on the podium.
Australia's Evans is a two-time runner-up, once to Contador and once to Carlos Sastre, while Basso, the reigning Giro d'Italia champion, returns to the race for the first time since his expulsion in 2006 for his suspected implication in the Operation Puerto doping affair.


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Seth Carnegie
I have over 30 years of experience with C and C++, and experience with various other lesser languages.
I highly recommend http://en.cppreference.com/w/cpp as an online C++11 Standard Library reference.
Also, I have redefined the acronym STL to mean STandard Library. It is now safe to use again.
Oli Charlesworth: Both these questions would be answered in the first few chapters of any decent introductory book on C++.
jeremyskateboard: well i dont have a book
The first rule of C/C++ is that there is no such thing as "C/C++". – Kerrek SB
Best answers (of mine):
- How does Q_FOREACH macro work and why is it that complex?
- C++11: Move/Copy construction ambiguity?
- Are copy constructor elided when passing more than one function?
- How to declare an array of pointers to multidimensional arrays
- Integer range based template specialisation
- Variable declaration in the switch head?
- Error pasting ""HELLO"" and ""WORLD"" does not give a valid preprocessing token (because Raymond Chen made an edit to add a code sample)
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Our Group organises 3000+ Global Conferenceseries Events every year across USA, Europe & Asia with support from 1000 more scientific societies and Publishes 700+ Open Access Journals which contains over 50000 eminent personalities, reputed scientists as editorial board members.
Open air is getting crowded. Signals streaming back and forth from smart devices stretch existing fourth-generation wireless networks almost to their limits. As demands on these systems increase, engineers aim to open new frontiers in cutting-edge wireless communications to develop the next generation of wireless technologies.


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Cameron Peak fire: Over 60-percent contained but officials warn 'stay alert'
7News - The Denver Channel
October 17, 2020
Cameron Peak fire: Over 60-percent contained but officials warn 'stay alert'
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Jojy Varghese
Urban Affairs Coalition
FOR IMMEDIATE RELEASE: Friday, February 1, 2019
Urban Affairs Coalition's Community & Economic Development Committee releases
2019 Foreclosure Prevention Resource Guide
PHILADELPHIA, PA -- On Friday, February 1, 2019, the Community and Economic Development (CED) Department of the Urban Affairs Coalition (UAC) released their latest version of the Foreclosure Prevention Resource Guide – the only resource that provides a comprehensive look at the services and options for those facing mortgage and tax foreclosure in Philadelphia and the surrounding counties.
The 2019 Edition of the Foreclosure Prevention Resource Guide was researched, written, and edited by the UAC Foreclosure Prevention Task Force, an initiative through the CED Department to promote awareness around foreclosure and mitigation strategies. Since 2007, over eight version of the guidebook have been created to include more updated information. More than 12,000 copies have been printed and distributed throughout the Greater Philadelphia region – to legislative offices, housing counseling agencies, food cupboards, community development corporations, nonprofit legal clinics, and other client-facing organizations.
"In 2007, community leaders and bankers saw troubling conditions arising from subprime mortgages. In response, CED formed a Foreclosure Prevention Task Force that led to a set of 14 recommendations to guide the City's response to the emerging crisis. One of these recommendations was to create a guide to help professionals and homeowners understand and prevent housing foreclosure," said UAC President and CEO Sharmain Matlock-Turner. "Today we are pleased to provide you with the newest edition of the Foreclosure Prevention Resource Guide, another resource in the fight for economic justice."
Thanks to a generous grant from Santander Bank, 2,000 copies of the 2019 resource guides have been printed and will be distributed over the next two months to local agencies and nonprofits.
"We are thankful for Santander's continued partnership of our Foreclosure Prevention Resource Guides," said Jojy Varghese, Director of the CED Department at the Urban Affairs Coalition. "Santander remains a critical partner on our Foreclosure Prevention Task Force, and continue to be a great resource to our department, as advocates for strengthening the foreclosure prevention system in Philadelphia."
For those agencies and Greater Philadelphia residents that are able to access the resource guides online, the newest version can be downloaded free of charge at frc.uac.org at any time.
About the CED Committee
The Community and Economic Development Committee of the Urban Affairs Coalition is a 65 member working group that represents government, banks, non-profit organizations, and community development professionals. These organizations work together to bring capital, financial education, and other resources to local communities to ensure the stability, growth, and vitality of the region.
About the Urban Affairs Coalition
The Urban Affairs Coalition unites government, business, neighborhoods, and individual initiative to improve the quality of life in the region, build wealth in urban communities, and solve emerging issues. Please visit www.uac.org for more information.


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Live Tweeting the GOP Muppet Hearings
It sounds like the plot of a Muppet movie: A right-wing TV network accuses Jim Henson's popular creations of being Communists, and a multitude of fans rise to their defense throughout the country.
That's the story being played out on Twitter right now. It all started when Fox Business Network's Eric Bolling accused Kermit and his friends of being agents of the radical left. His evidence? The latest Muppet movie, now in theaters, which features as a villain an oil tycoon who goes by the name Tex Richman.
Labeling the movie as the left's latest attempt at class warfare and calling upon various talking heads to support the argument that The Muppets is "brainwashing" children with a liberal agenda, Bolling appears to be actively fishing for a mention on The Daily Show in the segment, viewable here.
The backlash was inevitable, and even though Bolling has since sort-of apologized, live on the air, Twitter has been keeping the fire going since the original "story" via the hashtag #GOPMuppetHearings. Below is a collection of our favorite tweets with the tag, assembled via Storify.


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So yesterday I was curious about how people would actually come across my site using search engines like Google. Doing some research, I found out that my blog in its current state wasn't really easily found. Search engine optimisation (or SEO) is a big part of running a website, and one which I have only begun to examine. The first step for someone with a WordPress site is to download the All in One SEO Pack. This is a really great plugin which pretty much does all this stuff for you once it's set up. To download it, just go to the Plugins menu on your WordPress blog and search 'All in One SEO Pack', download and activate it.
From here I would use the Beginner's Guide to help get you set up. You'll have to do a bit of reading to get yourself acquainted with all the terminology, but here are a few of the main concepts as I understand them:
- Metadata – When you search something on Google, you see a list of websites by their title and a short description underneath. This is called metadata, and is how search engines display your website on their search pages. Generally in WordPress, the default title would probably be your post's title, with the description being the first few lines of your post. With SEO you can change that to make your post more appealing to people searching for it.
- XML Sitemap – Still getting my head around this one, but it's essentially a list of all the URLs for your site. You put this into All in One SEO and it makes it easier for web crawlers to index your site.
- Web Crawlers – If, like me, you don't immediately understand that last sentence, web crawlers (or spiders) are bots used by search engines to index your site into their databases – think of them as mapping out the internet for their search engine. Once indexed, your site is more easily reached by that search engine (and so more likely to show up on people's screens).
There's probably a fair bit I haven't covered (and what I have definitely isn't 100% there) but this should get you started. Don't hesitate to use the description hyperlinks provided by the All in One SEO tutorials or look things up. I'd also recommend getting google Webmasters set up – it helps show you how well your site is working within Google's search engine.
There's quite a lot of stuff to cover, I spent the day setting it up, but once you do your blog should be easier to find by other people. It's a worthwhile investment if you're serious about building your online presence.


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I use non-password protected keys for scripted scp/ssh use. It's the only way to do it, IMO. There are a few things I do to keep them safe:
Here an example of an authorized_key entry that limits access to one IP address:
from="18.104.22.168" 1024 37 152...(abbreviated)..8541 keyname
Basically: just copy the public key file to authorized_key as usual, then preceed the line with from="IP-address". Wildcards are allowed.
Thanks to Johannes Ullrich


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Relentless Training that lasts for 24 minutes
RT24 is a, No Nonsense, Science Based, Results Driven, and Measureable Training System.
We work on a very simple training philosophy: to achieve your fitness goals you need to train as HARD as you can for as LONG as you can while maintaining GOOD FORM. Within RT24 a Bad Rep is a No Rep.
We have designed the classes so that they meet specific training goals:
- burn fat,
- increase muscle mass,
- improve movement patterns, and
- strengthen cardio vascular fitness.
This is achieved by creating a flexible class which combines two different styles of training. RT24 programmes use a resistance that is unique and specific to the users training age and capabilities whether this be Body Weight, light resistance or heavy resistance loads. The volume of training in an RT24 class is high, and when you combine high volume resistance training along with the principles of HIIT training you can start to see how RT24 is built for achieving its results.
Each class is designed to be no longer than 24 minutes but within this time frame you will be expected to perform to your maximum effort. We do not believe any client or athlete should pace themselves through the workout, with our RT24 Coaches encouraged to make sure nobody holds anything back whilst training and leaves all their effort out there in the exercise bouts; there is no pacing everything is done to failure.
Each class is designed to be measurable in a certain aspect. Measurability not only allows RT24 clients to measure how hard they have worked in a class but also allows them to see their progress the next time they do a specific session. RT24 not only gives you a great tool to build on your fitness goals but allows you to measure how effectively you are achieving these goals. We believe that this allows clients to become more engaged in their training and fitness goals and gives another source of feedback to help encourage and also plan for their upcoming training blocks.
RT24 was the brain child of Core Gym, situated on the North Coast of Ireland.
Three coaches within the gym, from three different fitness backgrounds, saw a gap in the fitness market for a fresh, effective and fun training class that was backed up by the latest research conducted in the sports science field.
We as a team studied the current research and literature to see which training principles were showing to give the best results. From our fact finding we concluded that we wanted a class that combines the three main elements of fitness:
- Functional Movement,
- Strength Training and
- HIIT training.
We wanted a class that was not solely built around improving your cardiovascular fitness. We wanted a class which was adaptable and could be used by anyone from the general public to a high performance athlete and still find it challenging various components of their fitness.
We also wanted an exercise selection that we seen as not only effective but functional, so to therefore improve clients posture, general movement patterns and specific movement patterns. We believe that if we could follow this functional training path then our clients would not only improve in the gym and become less susceptible to injuries, but it would also improve the public's general well being and health.
We strongly believe in the product that has come from this well devised creation process and think that RT24 is exactly what gym members, athletes and those just beginning their fitness journeys are crying out for to help push them to meeting their next goal!
What makes RT24 work?
We wanted to ensure that our training methods were a reflection of the principles and protocols that current sports science research backs.
We have gathered the following information that has led us to designing timed and measurable workout based around the following science based training principles that allow us to claim that RT24 is one of the best ways to improve aerobic and anaerobic fitness, burn fat, enhance mobility and increase lean muscle mass in a single workout.
Increases in Aerobic Fitness
It is generally accepted that many of the biochemical and physiological adaptations that accompany aerobic training occur in response to an increase in muscle cell energy demands. Indeed, manipulation of the intensity and duration of work and rest intervals changes the relative demands on particular metabolic pathways within muscle cells, as well as oxygen delivery to muscle. The subsequent adaptations that occur, both at the cellular and systemic level, are specific to the particular characteristics of the training programme employed.
One study by Hickson et al. showed, in recreationally active individuals, that V. O2 max could be markedly increased after 10 weeks of high-intensity exercise training.
As well as V. O2 max improving, lower blood lactate levels at the same absolute workload were recorded, showing the individual could cope better at high intensity levels than they previously could.
This clearly demonstrates how an increase in high-intensity exercise training can elicit a rapid improvement in 'aerobic fitness'.
In another similar study that backs this hypothesis a HIIT programme was used with recreationally active individuals and showed improvement in endurance performance to a greater extent than a continuous submaximal training programme, highlighting the importance for an athlete to be allowed time to recover so they can perform at a higher intensity.
Time Effective workout
It has commonly been observed that 6-12 weeks of exercise training at a moderate intensity (MIT, 60-75% VO2peak) can improve aerobic capacity and maximal mitochondrial enzyme activities. In addition, sprint interval training (SIT) at very high power outputs (150-300% VO2peak power) for 6-7 weeks produces similar results. Recent evidence has also shown that daily sessions of MIT (two hours/day) for only 6-10 days can improve aerobic capacity and mitochondrial enzyme activities. Even as little as six SIT sessions in two weeks has also been shown to increase citrate synthase activity but without an increase in VO2peak (5).
Both the MIT and SIT short duration (2 wk) protocols produce substantial training effects and health benefits in a brief period of time.
However reading these studies the RT24 saw the main draw backs of these training protocols were that MIT for two hours a day is extremely time consuming and difficult to complete and SIT is performed at an all-out maximal intensity that is very challenging and may be too intense to sustain for people beginning a training program.
In a day and age where free time is getting squeezed more and more by external factors in our lives, we believe that the general public as well as high performing athletes are screaming out for a short, non time constraining workout which has the right blend of resistance and bodyweight exercises to make it enjoyable for men, women, gym monkeys or the cardio freaks who love to feel the burn. We then set about composing exercises and working bouts on the principle it could be completed in 24 minutes on the benefits that:
- It was time effective
- Is suitable for individuals with differing training status'
- Requires shorter time of focus and maximal effort
Improvement in Training Capacity
Training capacity refers to the highest amount of oxygen a person can consume during maximal exercise of significant duration.
Effect of HIT on Exercise Capacity is one of the most notable findings of Martin J. Gibala's recent research with cyclists. There was a dramatic improvement in exercise tolerance during tasks that rely mainly on aerobic energy metabolism, despite the very low training volume. His initial study showed that subjects doubled the length of time that submaximal exercise could be maintained, from 26 to 51 minutes, during HIIT. Subsequent work showed that subjects also improved their "race performance" or ability to complete a fixed amount of work (eg, 10% less time needed to complete a simulated 30-km cycling time trial).
He also found a significant increase in muscle oxidative capacity ranging from approximately 10% to 35% after only 2 weeks of HIIT. A higher muscle oxidative capacity is associated with an improved ability to oxidize fat, therefore demonstrating a better potential to lose fat and gain lean muscle mass.
Resistance training:
We use "high volume, low loading" within RT24 to get the muscles to fatigue. It is when in this fatigue state that the muscles will grow. Each class is designed to target every major muscle group so you are getting a full body work out.
Resistance training is recommended by national health organizations for incorporation into a comprehensive fitness program that includes aerobic and flexibility exercise. Its potential benefits on health and performance are numerous; it has been shown to reduce body fat, increase basal metabolic rate, decrease blood pressure and the cardiovascular demands to exercise, improve blood lipid profiles, glucose tolerance, and insulin sensitivity, increase muscle and connective tissue cross-sectional area, improve functional capacity, and relieve low back pain.
Resistance Training leads to many improvements in physical function and athletic performance. The external load works a potent neuromuscular stimulus for increased activation in muscle fibres, which elicits increases in muscle:
- strength
- power
- endurance
- hypertrophy.
The key element to effective resistance training is supervision by a qualified professional and the proper prescription of the program variables. Proper program design, ie, that which uses progressive overload, variation, and specificity, is essential to maximize the benefits associated with resistance training.
Combining Resistance and HIIT Training
HIIT on its own has its limits!
As a result of training following HIIT principles, muscle contraction become more efficient and physical work capacity increases. However, when submaximal endurance training becomes habitual, such as for the endurance athlete, further improvements in exercise performance with an increase in training volume do not normally occur. Indeed, the muscle of trained individuals has three to four times higher oxidative enzyme activity, up to three times more capillaries per muscle fibre, and a greater percentage of slow twitch fibres when compared with untrained muscle. In these individuals, additional improvements in endurance performance and associated physiological markers appear to require a different training stimulus than simply an increase in volume.
For this reason we at RT24 believe that the research supports the introduction of load to allow our RT24 Client's programming to be adaptable for those with a high training age, who may have been exposed to a high volume of work capacity previously.
The same principle also applies to helping clients overcome a training plateau that they may have reached. A training plateau refers to when a person no longer gains a significant stimulus to the physiological and neurological stress a specified fitness programme and therefore muscle adaptations are "blunted".
The introduction of load also allows our coaches to get creative. A specific workout can be easily manipulated and modified with external load. For example a workout that is predominantly bodyweight exercises can be modified with load, changing the tempo of the exercises as well as working different physiological and neurological pathways. In Lehman's terms this means a single session could be used on separate occasions with separate focuses e.g. strength, anaerobic endurance, power etc.
Functional Training:
We design each class to incorporate as many functional, compound movements as possible. Movements such as squat, lunge, planking and other functional movements put the body in dynamic positions and shapes which require the activation of more than just the movement's primary muscle group. These exercises work to recruit a large number of different muscles and muscle groups in order to help stabilize the primary working muscles in their required function.
This will not only aid muscle growth through a full range of muscles but when preformed correctly these "building block" exercises can help to reduce injuries and maintain training longevity when coached correctly. We believe if someone can work towards mastering the basics of these exercises, then they will become more efficient in their movements as they will be able to recruit their "core muscles" more effectively. Being able to recruit these core muscles through a movement is still under-coached in many gyms across the world and we believe our coaches should continually reinforce this principle with clients through coaching cues and informative demonstrations.
The RT24 team also believe in prescribing exercises that help improve flexibility and mobility of the muscles and their surrounding joints by performing the exercises through full range of motion under tension, whether this is bodyweight or with an external load. For example if an athlete can move through a plate OH squat to press, with correct form and under tension then their overhead mobility will improve with the more sessions they attend.
HIIT Training:
Each class is designed to be no longer than 24 minutes of work. This allows us to work at High Intensity in short interval periods. The timing and structure of each class will vary but each class is based under the HIIT principles.
HIIT training has been shown to improve:
- aerobic and anaerobic fitness
- blood pressure
- cardiovascular health
- insulin sensitivity (which helps the exercising muscles more readily use glucose for fuel to make energy)
- cholesterol profiles
- abdominal fat and body weight while maintaining muscle mass.
HIIT training can easily be modified for people of all fitness levels and special conditions, such as overweight and diabetes.
How does it burn fat better than continuous exercise?
HIIT workouts tend to burn more calories than traditional workouts, especially after the workout. The post-exercise period is called "EPOC", which stands for excess postexercise oxygen consumption. This is generally about a 2-hour period after an exercise bout where the body is restoring itself to pre-exercise levels, and thus using more energy. Because of the vigorous contractile nature of HIIT workouts, the EPOC generally tends to be modestly greater, adding about 6 to 15% more calories to the overall workout energy expenditure.
Aerobic exercise has an impact on cardiovascular disease risk, including benefits to lipid profiles, blood pressure, and inflammatory markers. Exercise also decreases the risk of events like stroke, acute coronary syndrome, and overall cardiovascular mortality. Most exercise programs utilize continuous aerobic exercise as a model for fat reduction. However, there are numerous benefits that can be found with HIIT in particular as opposed to general aerobic exercise. One article found that certain benefits, especially weight loss, are amplified with HIIT.
- TWO WEEKS OF HIGH-INTENSITY AEROBIC INTERVAL TRAINING INCREASES THE CAPACITY FOR FAT OXIDATION DURING EXERCISE IN WOMEN Jason L. Talanian1 , Stuart D.R. Galloway2 , George J. F. Heigenhauser3 , Arend Bonen1 & Lawrence L. Spriet1 2006
- The Scientific Basis for High-Intensity Interval Training Optimising Training Programmes and Maximising Performance in Highly Trained Endurance Athletes Paul B. Laursen and David G. Jenkins 2002
- High-intensity Interval Training: A Time-efficient Strategy for Health Promotion? Martin J. Gibala, PhD 2007
- High-intensity Interval Training: Overview of Research. Kravitz 2014
- Resistance training benefits in sports performance. Kramer 2002


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Portable Solar Power Energizes Burning Man
The Fractal Planet Camp Utilizes Solar Power and Lighting for Set-Up and Production
Santa Rosa, California – Aug 20, 2013 – Fractal Planet, a popular Burning Man camp, is going solar by bringing SolSolutions and their portable solar generating equipment on-site.
The Burning Man festival takes place August 26th through September 2nd this year outside of Black Rock City, Nevada.
Fractal Planet is one of the largest and most interactive camps on the playa. It will include performances, music and light shows, all with a focus on sustainability from both a power and mentaliity perspective.
To help advance the Fractal Planet objectives and the innovative spirit of Burning Man, SolSolutions will be on-location with a variety of portable solar power and lighting options, as well as providing sustainability and design consulting.
"Most camps at Burning Man use gas generators for their power and lighting needs. Fractal Planet and SolSolutions are bucking this trend by cooperating on a mostly solar-powered camp. Employing solar fits into the overall ethos of Burning Man, as well as providing the added benefit of clean and silent operations," said SolSolutions CEO and owner Chaz Peling.
The Fractal Planet camp will be using the Mobile Green Power Xtreme Grid Solar/Bio-Diesel Hybrid Trailer to power the second stage, art dome and kitchen area. The SolMan Tower of Power extended edition solar light tower will be lighting up the building and tear-down process, as well as producing power for tools and equipment. The SolMan Lithium Deluxe premium solar generator will be serving additional spot power. Lastly, SolSolutions will bring in LED lighting to reduce energy usage.
This equipment, combined with solar and sustainability expertise, showcase SolSolutions abilities as a key collaborator for Burning Man camps and their efficient power needs.
For more information visit www.sol-solutions.com, www.fractalplanet2013.com and www.burningman.com.
# # #
SolSolutions is a manufacturer of clean portable solar power generators and solar light towers. SolSolutions is committed to helping customers achieve energy independence and efficiency using quality, well-built products. 800-828-2965.


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About Real Property Management LoneStar
Real Property Management LoneStar is the largest locally owned and operated national footprint residential property Management Company in the Austin and Dallas, TX Metroplex. We are proud of our reputation as the "nation's local property manager". Leasing and Property management is our only business and our experience and knowledge ensure your property is compliant with our stringent standards and that of the Texas Real Estate Commission and Texas Property Code. With more than 30 years of experience in the industry, we have become a trusted name in the greater Austin and Dallas, TX Metroplex property management market. With our local knowledge and experience in property management in Austin and Dallas, TX along with the property systems management, advertising and marketing capabilities of our parent company, Real Property Management LoneStar is able to bring to our clients simply the finest in service and results among Austin and Dallas, TX property management companies.
Real Property Management LoneStar is a full service Austin and Dallas, TX Metroplex property management company, handling all phases of residential property management for our clients. From locating and selecting the best and most reliable tenants through advertising and pre-screening to collecting rent, maintenance and repairs, property assessments to ensure that the properties are all up to local real estate code, evictions if necessary, 24/7 telephone and internet hotlines and property status updates, monthly property financial statements and the depositing of our customers' monthly rental incomes into their banks of choice by way of easy ACH transfer. Our ability to perform all of these tasks with professionalism and efficiency at the highest level is what led Real Property Management LoneStar to become the unquestioned leader in property management.
About the Owners
Joseph DeBlasio spent over 30 years in the Semiconductor Industry in various Technical, Marketing, Sales and Senior management positions. Joe retired from that industry in 2011 starting Real Property Management LoneStar here in Austin and Dallas, TX. Joseph is a licensed real estate Broker, a member of TAR Leasing and Property Management Committee, active NARPM member and a Owner of Real Property Management LoneStar. Having owned his own rental properties for over 20 years, completing many rehabs and keen interest in Real Estate it was a natural transition as a "second career". Joseph is focused on supporting and managing the team, new Client acquisition and satisfaction and all Property Management and Real Estate matters.
Nancy Sharpe was born and raised on Long Island, New York and attended both SUNY at Farmingdale and Adelphi University to obtain paralegal certification. Most of her employment experience was working with law firms and specializing in real estate transactions and a few years with a government entity. Nancy moved to Austin, Texas in 2001 and is a owner of Real Property Management LoneStar where my functions include general office management and accounting. Her hobbies include reading, walking with our family dog, bicycle riding and spending time on the Texas Gulf Coast.
We have a friendly and experienced local staff of Texas licensed property managers, leasing agents and maintenance technicians that are experts in Austin and Dallas, TX property management and will make your experience with us as personable as possible. Both Company owners Nancy and Joe are actively involved in day to day management of the Company. The professionals at Real Property Management LoneStar manage Single Family Residences, Condominiums, Townhomes, Duplexes and small Multifamily residential properties
Why Is Real Property Management LoneStar the Best?
There are various reasons why our company stands apart from the rest. Our Clients choose Real Property Management LoneStar for their Austin and Dallas, Texas real estate asset management needs because we always put our clients' needs first by utilizing innovative solutions to yield real results. Some of the high quality property management services our company offers includes, but is not limited to:
- Cost-Effective, Honest Pricing– a straightforward fee structure with no hidden charges
- Local Experience– expertise on area rental rates, proper licensing and insurance
- Shorter Vacancies –a comprehensive marketing & leasing strategy to rent faster
- Rigorous Screening – includes criminal, credit, income, rental history and employment checks
- Online Tenant Payment Portal –with incentives for on-time payment
- Streamlined Collections – to ensure timely payments and improved cash flow
- Compliant Evictions– ask about our Eviction Protection Program
- Cost-Effective Maintenance– in-house team and preferred vendor discounts
- Online Owner Portal –with access to financial reports and all property activity
- Centralized Accounting –for property portfolios large and small
- Owner Direct Deposit and 1099– easy, fast payment each month
- Trust Accounting –for tenant security deposits and owner funds with independent audits
- Regular Property Assessments –both inside and out to assess property condition and tenant lease compliance
- 24/7 Maintenance & Emergency Services –to limit expenses, turnover, liability
- Professional Remodel Services –affordable options when you need them
- Highly-Trained Staff– ensures professionalism, consistency and reliability
- Impeccable Ethics & Integrity
Contact Real Property Management LoneStar to Get Started
To find out more about how we can improve the management of your real estate assets, please call our office today and speak to a competent property manager. Let us show you why we are the clear choice for your property management needs. We will be glad to answer any questions you may have and develop a profitable plan for your property. Let us know how we can earn your Trust!
Learn more about Real Property Management in the news ›
Learn about career opportunities with Real Property Management ›


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The food and beverage (F&B) industry is known for integrating designs to commercial or office spaces in order to enhance customer experience.
And although you may not cater to customers at home, adopting design ideas from fit-out experts will help make your dwelling place stand out.
After all, the implementation of the right design elements in various F&B establishments is what makes them attractive to customers in the first place. Whether it's the furnishings, the lighting, flooring or other interior design elements, fit-out specialists can certainly create unique and fascinating spaces that attract loyal customers and curious new guests.
With this in mind, you can have a unique home with the help of a residential interior designer who has the fit-out expertise to maximize the beauty and comfort in your living space. By working with a professional interior fit-out, you can achieve benefits in terms of:
- Space utilization – make use of every nook and cranny of your space then convert it into a delightful area to unwind, relax or enjoy the company of your loved ones.
- Style – fully equipped with knowledge and experience to turn any conventional space into something inspiring, lively or futuristic, your fit-out specialist can definitely help you create a space that is uniquely you in character and feel.
- Cost savings – design plans and schemes are created to fit whatever budget you may have plus, your design partner can get you in on inside deals only those in the industry would know about.
Once you've got your interior design partner onboard, consider incorporating these design ideas from the F&B industry into your home:
1.Custom-built lighting
Lighting has the biggest impact on the atmosphere of a living space. However, you can't get a wonderful ambiance by relying on regular light bulbs. You should be able to control the lighting fixtures in every room of your house, may it be through dimming, switching on and off, or changing colors.
You can also make use of flexible, cost-effective fixtures such as LED strip lights.
The main objective here is to install lighting fixtures that not just brighten up space but which also define and create a specific mood.
2.Unique and comfortable seating
Ever visited a restaurant that you love to keep on coming back to because of its comfortable vibe? Do away with a conventional couch, and find comfortable and unique seating options for your dining and living rooms.
You don't always need to buy new furniture. You can revamp an existing chair with a fresh paint job or simply mix and match different kinds of chairs to liven up a room.
3.Indoor greenery
Don't just focus on your landscape outdoors but also try to bring the greenery indoors.
Integrating plants into one's interior design is now slowly becoming a trend not just in restaurants but in hotels as well.
You can definitely do the same at home. Plants bring positive health effects to people. You'll be surprised at how much more relaxing and stress-free your home will be after adding a touch of nature into your interiors.
If you're worried about not having a green thumb, you can make use of low maintenance plants such as succulents or air plants.
The goal of minimalism is to create a peaceful, simple, streamlined design. With substantially less clutter, a minimalist room shows a touch of clarity and simplicity without making the space feel empty.
Here's how you can embrace minimalism through your home interiors:
- Color – The color white is a primary choice for a minimalist design besides cream and other natural shades. As long as it's not too overpowering, you can also integrate one vivid color into a minimalist room for a touch of the unusual. To avoid color clashing in your minimalist décor, opt for yellows, browns, or pale greys instead of white.
- Walls – The walls should be free from texture and have been plastered to become smooth and flat. Choose a large mirror or picture to hang on the wall instead of small items to avoid making the walls feel cluttered.
- Lighting – The room should be well-lit but not too bright. Make wise use of pendant lights, floor lamps, or LED strip lights to add a warm touch to your minimalistic design.
- Décor – When investing in furniture, make sure it fits the room well. If you have many belongings, buy a single large piece where you can place everything inside and out of view. Go for neat geometric designs with a functional use to avoid overcrowding the room.
Your home should not only be a place for shelter but also a haven of comfort and relaxation.
Take inspiration from restaurants and look at how customers flock into them because of the inviting atmosphere they offer. Work with an interior fit-out professional to come up with a space that provides all your needs in terms of beauty, comfort, functionality and style in your home.
Shane Curran
CEO at Interact Group LLC
Interact Group is a design-led interior fit out company that aims to set new standards in the UAE interiors market. Driven by their dedication to total customer experience, the company's mission is to bring truly specialized teams to complex design and fit out challenges, utilizing their unmatched ability to deliver spaces efficiently and above expectation.


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Round 5 Heads to Madrid
By ITU Admin on 29/05/07 at 12:00 am
The Spanish capital of Madrid will host the fifth round of the 2007 BG Triathlon world Cup series this Sunday, June 3rd. With the recent announcement that Madrid will once again bid for the Olympic Games in 2016, the metropolis is a buzz with Olympic dreams. This mimics the hopes of 124 world cup triathletes who will be on the start line in Madrid to begin the second qualification period for Beijing 2008.
Both world number-one ranked Vanessa Fernandes of Portugal and hometown boy, Javier Gomez will race this weekend to try and defend their titles from 2006. Fernandes has dominated the Madrid BG Triathlon World Cup by winning here every year since its inception in 2003. A win this weekend will put Fernandes at three world cup wins for the season and put her in a commanding lead in the 2007 world cup rankings.
Fighting the 2006 world cup series champion, Fernandes, for the valuable Olympic qualification points one the line will be 55 other top women including 2004 and 2005 world cup series winners Anja Dittmer of Germany and Annabel Luxford of Australia. Luxford has raced three of the first four world cups this season in hopes of returning to top form after a foot injury sidelined her early in the entire 2006 season.
2006 Madrid BG Triathlon World Cup silver medalist Andrea Hewitt of New Zealand will be back to try and nip the young Portuguese athlete after leading most of the race last year until being passed by Fernandes at the mid-point of the 10 kilometre run.
Other women to watch include the young trio of BG Scholarship athlete Flora Duffy of Bermuda, Vanessa Raw of Great Britain and Elizabeth May of Luxembourg. All three of who are under 24 years of age.
Last year the 24-year old Gomez won the first world cup of his young career here in front of thousands of Spanish fans. From this the university student would go on to win two more world cups and finish second at the 2008 Olympic test-event in Beijing to become the overall 2006 world cup series champion.
The ensuing battle between Gomez and Australian Brad Sticksy Kahlefeldt will continue as the Commonwealth Games gold medalist Kahlefeldt has made the short trip from his French training base in the Pyrenees to try and best the young Spaniard and in doing so take over the world cup rankings lead.
Kahlefeldts teammate and 3-time triathlon world champion Peter Robbo Robertson is back after not racing in an ITU race since the 2006 world championships in September. Instead choosing to take some time away from triathlon to recharge his batteries by spending a month trekking through the Himalayan mountains. Robertson is one of the most exciting racers on the ITU circuit choosing always to give it everything he has. This will be his first visit to Spain.
Robertsons good friend Ivan Raa of Spain is also back to racing after taking some time off of triathlon to regain the form which saw him claim a world championship gold medal in 2002. A third world champion in the form of Tim Don of Great Britain will also be on the start line on Sunday for his first world cup of 2007. Don is the reigning world champion with his gold medal performance in Lausanne, Switzerland last fall.
Other men to watch include a number of up and coming athletes such as reigning Under23 world champion Will Clarke of Great Britain, Bruno Pais of Portugal and Jan Frodeno of Germany. A few world cup veterans are also in contention in Kris Gemmell of New Zealand, who has two world cup podiums already this year, Filip Ospaly of the Czech Republic, who finished second at the recent Lisbon world cup, and ever-present Reto Hug of Switzerland.
The women and men will take the start line at 10:15 GMT+1 and 13:00 GMT+1, respectively.
All the race action will be broadcast live over the internet on Tricast at triathlon.org.
Click here for full event start lists
Find more details about this event - 2007 Madrid BG Triathlon World Cup


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SO Mobilité
Internships - Jobs - Studies - Volunteering
« So Mobilité »: the unique service in the Nouvelle-Aquitaine region to inform and support you in your mobility project! In a few clicks, you schedule your appointment with an operator near your place, or even staying at home!
It is a real added value on your CV and it demonstrates your ability to act in an international environment, while enhancing your professional skills. Where to go, which programs and which grants for that? So Mobilité guides you and supports you!
Would you like to work abroad? A job in London or a few months « Au pair » or with a WHV? So Mobilité brings together the solutions and the information you need. From the steps to be taken to the good tips to find a job or a housing.
Do you dream of spending a semester or a year abroad? How to go abroad, with whom, how much does it cost? So Mobilité brings together information on existing programs for studying: from a high school year in the USA to an Erasmus semester in Budapest by way of a Bachelor in the UK!
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Economy of Belgium – Overview
Belgium is ranked as the 11th largest export economy in the world and enjoys a positive trade balance of $23.9 billion after deducting $371 billion worth of annual imports from its export total of $394 billion.
The GDP of Belgium is calculated as $466 billion and that equates to a GDP per capita of $46,400.
The country has an unemployment rate of 7.3% (Eurostat figures) and government debt represents 105.7% of its GDP (Eurostat).
Economic growth has increased by more than 1.2% in the last five years and GDP is predicted to grow by more than 1.5% over the next few years.
Belgium's Top 5 Commodity Exports
|Amount (Annually)
|Refined Petroleum
|$18.1 billion
|$15.9 billion
|Petroleum Gas
|$4.56 billion
|$1.67 billion
|$987 million
Belgium's Other Notable Exports
- Cars – $30.3 billion
- Packaged Medicaments – $26.2 billion
- Human or Animal Blood – $13.1 billion
- Nitrogen Heterocyclic Compounds – $8.67 billion
- Medical Instruments – $6.5 billion
Top export destinations of Belgium are Germany ($66.4 billion), France ($61.3 billion), Netherlands ($44.7 billion), the United Kingdom ($35.4 billion) and the United States ($23 billion).
Belgium's Top 5 Commodity Imports
|Amount (Annually)
|Refined Petroleum
|$15.9 billion
|$15.4 billion
|Crude petroleum
|$11.5 billion
|$1.23 billion
|Scrap Copper
|$1.04 billion
Belgium's Other Notable Imports
- Cars – $31.4 billion
- Packaged Medicaments – $21.4 billion
- Human or Animal Blood – $11 billion
- Vehicle Parts – $7.25 billion
- Computers – $3.56 billion
More Information About Belgium's Imports/Exports
Refined Petroleum
Refined petroleum accounts for 4.6% of Belgium's total annual exports and the country is the 8th largest exporter in the world with a 4.4% share of a global market that is worth $412 billion each year.
The global diamonds export market is worth $127 billion per year and Belgium is the third largest exporter with a 12.4% market share.
Export and import data from four countries in particular – India, Belgium, Israel, and Dubai – are considered to be the main barometer for the economic health of the diamond market and Antwerp is one of the key trading centers.
Petroleum Gas
Petroleum gas accounts for 1.2% of Belgium's total annual exports and the country has a 3.6% share of a global market that is worth $127 billion each year.
Belgium is the 12th largest petroleum gas exporter and only one of the top 15 exporting countries (United States) has managed to increase the value of its exports in the last five years.
Gold exports represent 0.42% of Belgium's exports and they have a 0.58% share of a global export market that is worth $288 billion and dominated by Switzerland (28%) and Hong Kong (19%).
Annual world coffee exports total $30.6 billion and Belgium ranks as the 8th largest exporter with a 3.2% share of the global market.
Neighboring France has managed to increase the value of its coffee exports by 80.7% during the last five years, while ten of the top exporting countries, including Belgium who suffered an 18.2% decline in that period, suffered a fall in sales.
A Few Interesting Facts About Belgium
- The law courts of Brussels is the world's largest courts of justice.
- Belgium has one of the highest tax rates in Europe and its tax revenues represent 48% of the country's GDP.
- The country holds the record for the longest government formation in history. It once took 541 days to form a coalition and a further 48 days to finalize government positions, meaning it was without a government for longer than war-torn Iraq.
All figures based on OEC/IMF 2016 calculations and projections unless otherwise stated.
Interested in Trading Commodities?
Start your research with reviews of these regulated brokers available in .
CFDs are complex instruments and come with a high risk of losing money rapidly due to leverage. Between 73.90%-89.00% of retail investor accounts lose money when trading CFDs. You should consider whether you understand how CFDs work and whether you can afford to take the high risk of losing your money.


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Empower customers and employees with portals
From paying invoices to completing timesheets, portals can save you valuable admin time
Portals drive action at every stage of the workflow
Reduce admin overheads with a slimline version of simPRO for customers, employees and contractors.
Enable your customers to request, review and pay
Put the power to pay invoices, request quotes and view project progress, in the hands of your customers.
With gated access, you can define what your customers can see and do in a slimmed-down version of your simPRO solution.
Unique credentials mean your customer's information remains secure. When an action is performed, such as paying an invoice, an alert will appear in your system, allowing you to complete the request.
Interested in knowing more about giving your customers greater access to action?
Interested in knowing more about giving your customers greater access to action?
Authorise employees and contractors to take action
With controlled access, that is defined by you, your employees and contractors can easily update their job cards, invoices and schedules.
Real-time syncing means any changes will immediately appear in your system. Easily give your employees simPRO functionality without the need for an additional user licence.
With tools to keep your team working efficiently, discover how simPRO's supports your Field Service Management.
With tools to keep your team working efficiently, discover how simPRO supports your Field Service Management.
Quickly manage your inventory and assets with barcoding
The barcoding portal allows you to quickly scan assets for stocktake or transfer inventory between the warehouse and onto jobs.
Also, save time managing assets in the field with access to the Barcoding Portal on tablet and mobile devices.
Discover how barcoding can support your business.
Discover how barcoding can support your business.Contact Us
simPRO learning and support
Maximise the benefit of simPRO's features with comprehensive learning and support resources.
Training & Implementation
Receive personalised guidance for a successful start, and a foundation to last you for years to come, with simPRO's training and implementation.
simPRO Learning
Learn how to use the latest products and implement new functionalities in your simPRO build with the simPRO Learning Toolbox.
With five different support channels and local teams around the globe, simPRO ensures you receive the highest level of support.
Unlock growth potential.
Trade up, with simPRO.


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On November 7th, 2013, a Pastebin (here) (backup here) was created announcing the launch of #OpSafeWinter, which provided instructions on how to assist the poor and homeless to survive the harsh winter in many areas of the world.
As of January 2014, the @OPSafeWinter Twitter feed has accumulated upwards of 1,400 followers. The operation was largely seen as a success, leading to the creation of local charity networks in at least a dozen different countries. The campaign was particularly well-received in the United States, United Kingdom and Brazil, where the participants continued to operate resource banks and soup kitchens, as well as organizing public demonstrations to raise awareness of life on the streets.
Pastebin #OpSafeWinter (backup page)


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Safety Gloves and Aprons made in Germany, plus other items to keep your work place safe.
Finger Bandages
5.5 m x 3 cm, red[# 81.031]
First Aid Kit
Specialized for Food Processing[# 81.030]
Glove BlueCut Pro, Size M
Machine washable protection glove [RH, LH][# 81.043]
Glove Cowhide CE-CAT, natural-colored
for heavy-duty work, size 10-1/2[# 85.043]
Glove easyfit by Niroflex® - M
Safety Glove for right and left hand use[# 81.040]
Glove Latex Hapron 623, blue
320 mm long, 1.35 mm thick[# 85.041]
Glove Latex Profile Plus, yellow
300 mm long, unlined[# 85.042]
Glove Silvernite, Size M
Machine washable protection glove[# 81.044]
Glove ThermaStat [white]
expandable, lightweight glove[# 85.044]
Glove Tightener
Use with Stainless Steel Safety Gloves[# 81.042]
Safety Apron by Niroflex®
Safety and Functionality[# 81.045]
SANTA CRUZ Eye Protector
clear, scratch-free protective glassware[# 81.047]
€ 50 free with Your First Purchase
Have a look at our comprehensive range of sundries items and machines for startups. € 50 will be deducted automatically from your 1st purchase of € 200 or more value.
Your bird's eye view of 15 product categories startes right here.
PS. Apply for Corporate Discount for fiSundries items here.


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This asana cures diseases of the stomach, glands and spleen, and removes all diseases caused by excess of wind, bile and phlegm. It easily digests food taken immoderately and promiscuously, and reduces to ashes even the terrible poisoning. Halahala.
Hatha Yoga Pradipika, Chapter 1, Verse 32.
Benefits of The Peacock (Mayurasana)
1. Because of the pressure on the abdomen,the blood is directed towards the digestive organs.as the intra-abdominal pressure is increased,the abdominal viscera is toned
2. Liver,pancreas,stomach and spleen are invigorated.The nerves and muscles connected with the kidneys and intestines are revitalised.
3. Sluggishness of the liver or hepatic torpidity disappears.
4. The peacock is an invaluable aid against problems of constipation,indigestion,diabetes and piles.
5. The arm muscles are strengthened.
6. Concentration and determination increase.
7. Physical and mental balance are promoted:lethargy removed.
Asanas >


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5 Designs that Have Been Optimized for Conversions
When you're building a website it's all well and good embracing a fancy design and making plans for strategic SEO, however what's also vital is that you ensure your site is built to convert.
Below we take a look at five high-converting sites and investigate what it is that makes them so successful.
In 2010, premium food retailer Schwan's was reported to enjoy a conversion rate of nearly 42%. With most ecommerce sites reporting rates of around 3%, what is it that Schwan's are doing that means nearly half of all their visitors leave having made a purchase?
- The layout is simple and attractive, with the categories and subcategories neatly organized towards the top of the page.
- Product information is highly detailed and includes nutritional information and the number of servings the product can expect to provide. In addition each product is accompanied by a high quality image and a flurry of genuine customer reviews.
- Towards the top of the page is a clearly placed banner citing an enticing offer – including the offer of a coupon book; great for encouraging return purchases.
Which brings me onto the next point: Schwan's focuses heavily on ensuring those who buy from them once, come back and buy from them again and again.
- They make it very easy for customers of their catalog to order online: they simply need to search for a product number.
- They also offer a 'rewards scheme'.
- Upon logging in, previous customers can see clearance items that are supposedly tailored 'just for them'.
As well as the bright and enticing homepage, ProFlowers benefits from a clearly placed toll free telephone number, a stand out call to action, and a well organized menu. However ProFlowers has also utilized one huge converting factor – the option to buy without registering.
Whether it's because of the hassle or a fear of handing over their details, many consumers have an inherent dislike of registering with websites. To put it into perspective, Forrester Research Reports stated that 23% of consumers abandoned their shopping carts upon being forced to register.
Despite the fact that Schwan's does not currently offer the option to buy without registering, it's safe to say that 'guest' purchases make it simpler for people to 'impulse buy' and will therefore give a much needed boost to any site's conversion rate.
Seeing that Amazon is the biggest ecommerce site on the net there's no doubt that they must be doing something right. But just what is it that helps make Amazon so successful?
- Free delivery on most purchases – cleverly called 'super saver delivery'.
- The ability to refine product searches according to category.
- Highly detailed product descriptions.
- Product suggestions made in accordance with goods the consumer has shown an interest in.
However, they also use a few clever tricks when it comes to registering:
Since Amazon don't offer the option to buy without registering, they make it appear as easy as possible to register.
In fact, they don't even use the word 'register'. Consumers simply enter their email address and select whether they are a new or returning customer. Either way, they click the button that says 'sign in'. That same button also mentions their 'secure server'; a very good way of increasing the customers' faith that Amazon can be trusted with their details.
In addition, you'll see that under where it says 'I am a new customer' it says 'you'll create a password later'; this is a very clever way of making the customers' mind gloss over the act of creating a password – as if creating a password just doesn't really matter.
Woman Within
Woman Within sells a vast range of plus sized clothes for women, at affordable prices, and enjoys an impressive conversion rate of around 25%. So what's it doing that works so well?
- The homepage is very well designed, with the largest proportion of the page being dominated by bright images of clothing, accompanied by low 'from' prices. Showcasing their lowest prices is an excellent method of enticing the customer to investigate further.
- They also very cleverly embrace upselling during the buying stage. Before reaching the final stage of purchasing, the site brings up a number of 'recommendations just for you' for which were the consumer to choose any of the products, they (and supposedly, just they) will receive an additional 20% discount. This works thanks to the classic sales method of making the customer feel special; as if a 'deal' is 'exclusively for them'.
- Once again, customers don't have to register to buy, making online shopping as simple as it should be.
Debenhams' website is one of the biggest and best-performing ecommerce sites in the UK; something that comes as no surprise considering the detail that's gone into designing a site that converts.
So what does it do that's so good?
- A large proportion of the homepage is dedicated showcasing the site's current discounts.
- Menus are well organized, with a highlighted 'sale' section in each category.
- Below the menus, we can see three vital conversion factors; 'free standard UK delivery on all orders', 'free collect from store', and 'now delivering to 40 countries'.
- Towards the bottom of the page are images of every payment accepted by Debenhams – a proven conversion factor.
- Debenhams have also included an image of the flag of each country they deliver to. A great way for consumers to see at a glance whether or not they're wasting their time going any further – brilliant for reducing shopping cart abandonments.
And to finish…
While there is far more that goes into creating a site that will convert at its best than we've discussed in this article, there are a few key points that can be taken away:
- People like discounts, so if you're offering any, highlight them on your homepage.
- Include detailed product information and lots of high quality images; remember that people can't see or touch an item like they can in store, so you need replicate the feel of hands on shopping as much as possible.
- Offer a rewards scheme to encourage repeat purchases.
- Make it as simple as possible for people to make their purchase. If you just aren't willing to let people buy without registering, make the process appear effortless.
- Make delivery cost clear from the get-go and ideally, offer free delivery.
- Include customer reviews – it's great for SEO and helps increase customer confidence.
- 'Suggest' products to visitors in a bid to upsell and increase the value of each conversion.


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SRAM Force CX1 high-performance 1x11 cyclocross groupset
The new SRAM Force CX1 groupset is a complete high-performance 1x11 cyclocross drivetrain created by blending the best of SRAM's revolutionary XX1 mountain bike and road technologies. This is a single-ring, 11-speed complete drivetrain that is lighter, simpler, and tougher while offering a clean look and optimal gear selection for cyclocross. SRAM Force CX1 offers better chain management and smooth shifting no matter the conditions or terrain. It is the only true 1x dedicated cyclocross system.
SRAM Force CX1 simplifies cyclocross to its essence - rider and machine working smoothly and seamlessly on any course against the competition.
- A complete high-performance cyclocross drivetrain
- Based on our 1X philosophy of a purpose built system utilizing SRAM's X-SYNC™, X-HORIZON™, Type-2™ and Exact Actuation™ technologies
- Perfect gear ratios for CX racing with improved shifting
- Extremely light weight, 205g savings over Force22 2X
- Better overall system durability
The SRAM Force CX1 braking systems will be presented this spring including mechanical disc and cantilever brakes and hydraulic disc brakes.
Retail Availability: July 1, 2014
Comments from the course
"In cyclocross, every 10 seconds you're shifting. With the
SRAM Force CX1 1X11, you don't need to think about it. You just go.
The 11 speed is so
good because now I have one extra gear without worrying about front shifting. In Belgium, you have lots of different types of cyclocross tracks. In
the past, when the tracks are harder I would need to change my cassette every time, but now the 1X11 have everything I need."
Bart Wellens, Telenet-Fidea Cycling
"This is just what I've been waiting for. My CX1 1X11 is everything I look for in a 'cross groupset - it's simple, durable and rock solid. I come from a mountain biking background, so the chain security and sure shifting are huge for me especially on rough and technical courses. That combined with the ergonomics of SRAM Force levers mean I'm more comfortable and efficient than ever."
Ryan Trebon, Cannondale
SRAM Force CX1 product details
SRAM Force CX1 ErgoDynamic™ lever
- Bred from the DNA of our best-in-class SRAM RED levers with the added feature of 1X11.
- ErgoFit textured body improves grip and finger wrap with reduced diameter, providing better control, and a better transition to the bar.
- Reach Adjust™ allows you to perfectly set lever reach to your personal specifications.
- Left-hand lever has no shift paddle and weigh just 119 grams. Shifter/brake lever set weights 277 grams.
Weight: 158 grams right lever, 119 grams left
MSRP: Right $193/ €172/ £147, Left: $113/ €100/ £86
SRAM Force CX1 Crankset
- SRAM X-SYNC™ wide-tooth, narrow-tooth chainring technology provides maximum chain control, crucial in cyclocross.
- Unidirectional carbon in crank arm matched to a forged alloy spider for lightweight and durability.
- Chainrings available in 38, 40, 42, 44 and 46 teeth to conquer every course from sand dunes to gravel-road assaults.
- Single-ring drivetrain simplifies functionality.
Weight: (42T - 172.5mm): 542 grams (BB30), 710g
MSRP: GXP (Chainring and GXP Cups Not Included): $207/ €184/ £157
BB30 (Chainring and Bearings Not Included): $249/ €221/£189
SRAM Force CX1 X-SYNC Chainring
- SRAM X-SYNC™ 1X chainrings provide the highest level of performance and durability.
- SRAM X-SYNC™ wide-tooth, narrow-tooth chainring technology provides maximum chain control, crucial in 'cross.
- The sharp and narrow tooth profile as well as rounded chamfer edges help manage a deflected chain.
- Mud-clearing recesses for the inner chain links and rollers.
- Designed by SRAM in Germany, X-SYNC™ rings are an integral part of the SRAM 1X.
- CX1 X-SYNC ™ chainrings are compatible with Quarq brand power meters
Weight: 75g (42T)
MSRP: From $126/ €112/ £96 to $152/ €135/ £115
SRAM Force CX1 Rear derailleur
- A dedicated 1x rear derailleur.
- Exact Actuation™ for fast and accurate shifts using SRAM's 1:1 actuation ratio (shifter cable travel: derailleur movement). 10 and 11 speed
- compatible.
- X-SYNC™ pulley features a 12-tooth design that helps control the chain's lateral movement.
- X-HORIZON™ "straight parallelogram" design limits all movement to the horizontal axis, which makes ghost shifting impossible while also reducing
- shift force.
- ROLLER BEARING CLUTCH™'s one-way roller clutch controls chain tension for consistent shifting.
- CAGE LOCK™ technology makes for fast wheel changes or chain installation.
Weight: 261g
MSRP: $235/ €209/ £178 Medium Cage 11-Speed
SRAM PG-1170 Cassette
Cassette's semi-spidered design maintains smooth and positive shifting performance with a matched cassette/chain combination that runs near silent and maintains great mud clearing capabilities.
Weights: 247g (11-26), 257g (11-28), 300g
SRAM PC-1170 Chain
The narrow SRAM PC-1170 chain features more heavily chamfered outer plates for improved shifting and quieter running. The chrome hardened pin construction provides longer chain life.
Weight: 242g
SRAM Force CX1 video


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3 Lessons Learned: Experts
Top Reminders When Choosing a Web Hosting Company
For any business, company, or brand that wants to build online presence, the usual objectives are the creation of an attractive and intuitive website and putting relevant content in it. But the thing is regardless of how great the website and content are, they won't make any sense if the business owner or manager fails to pick the ideal and reliable web hosting company. It is critical to be able to learn how to pick the right web host because it will make or break your website's accessibility and security.
Similar to how you shop for products and services, it never is wise to simply base your decision on pricing. So in choosing a web host, you never can just pick one based entirely on the price offer since every single company out there will have a distinct set of features to offer you.
And with that in mind, see these most important tips in finding the right web hosting company.
1 – You must know what you really need in a web host.
The thing is for you to really understand what you need in a web host, you need to figure out what your website will showcase. For example, if the website showcasing your business will have video uploading and live streaming, it means you certainly need a host with advanced features compared to when your website is only about blogs, forums, and simple content. Also, if your site is expected to have tons of daily traffic, it means you never can choose a cheap and shared server.
2 – Know what the different hosting packages are.
Supposed you're not dreaming big for your website, at least in the next several months or year, or you're not expecting it to easily get thousands of visitors immediately, a shared hosting that's affordable may be a safe choice for the moment. It is definitely a lot more affordable but don't expect response time to be fast. A virtual private server on the other hand is expensive, but you get faster and better quality website performance in return.
3 – Never make a compromise on bandwidth.
Although it is true that newly-built websites don't actually need lots of bandwidth, you still will want a web hosting company that can provide you enough room to grow later on. It never is a good idea to go for a web host that will lock you up for a certain bandwidth amount. If you do, you will eventually end up paying for the additional service fees once you realize you need more bandwidth for your website that has gained more visitors.
In the end, you have to understand and recognize the important role of the web hosting company in trying to build online presence for your business.