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efficiency of k means algorithm in data mining and other clustering algorithm
8 Clustering Algorithms in Machine Learning that All Data
Sep 21 2020 K means clustering algorithm. K means clustering is the most commonly used clustering algorithm. It s a centroid based algorithm and the simplest unsupervised learning algorithm. This algorithm tries to minimize the variance of data points within a cluster. It s also how most people are introduced to unsupervised machine learning.Get Price
PDF Iteration Reduction K Means Clustering Algorithm
An Efficient K means 277 277 286 286 291 293 294 295 Clustering Algorithm for Reducing Time Complexity using m1=202 Uniform Distribution Data Points in Trendz in Information Cluster 2 305 308 315 315 325 332 333 333 335 340 342 Sciences and Computing TISC Chennai. 2010. 348 350 354 361 363 367 374 374 374 377 377 380 382 4 Sumit GargGet Price
A New Efficient Approach towards k means Clustering
3.3 Existing K mean K means is one of the simplest unsupervised learning algorithms that solve the well known clustering problem. The procedure follows a simple and easy way to classify a given data set through a certain number of clusters assume k clusters fixed a priori. The main idea is to define k centroidsGet Price
A dynamic K means clustering for data mining
The K Means clustering algorithm result it is so close to each data points in each data group. In K Means algorithm the data groups are created before calculating the distance between centroid to each data point and this process continues a number of times until each data points are purely group 9 .Get Price
K means Clustering Algorithm Applications Types and
Feb 25 2022 In k means clustering a single object cannot belong to two different clusters. But in c means objects can belong to more than one cluster as shown. What is Meant by the K Means Clustering Algorithm K Means clustering is an unsupervised learning algorithm. There is no labeled data for this clustering unlike in supervised learning.Get Price
Performance Tuning of K Mean Clustering Algorithm a Step
Performance Tuning of K Mean Clustering Algorithm a Step towards Efficient DSS 113 this method is very sensitive to the initial starting points and it does not promise to produce the unique clustering results. K. A. Abdul Nazeer et al. 2 proposed an enhanced algorithm to improve the accuracy and efficiency of the k means clustering algorithm.Get Price
In this case k means becomes a great solution for pre clustering reducing the space into disjoint smaller sub spaces where other clustering algorithms can be applied. Show activity on this post. K means is the simplest. To implement and to run. All you need to do is choose k and run it a number of times.Get Price
Oct 21 2015 data mining document retrieval image segmentation and pattern classification. The enlarging volumes of information emerging by the progress of technology makes clustering of very large scale of data a challenging task. In order to deal with the problem many researchers try to design efficient parallel clustering algorithms.Get Price
An efficient k means clustering algorithm analysis and
asymptotically efficient approximation for the k means clustering problem has been presented by Matousek 41 but the large constant factors suggest that it is not a good candidate for practical implementation. One of the most popular heuristics for solving the k means problem is based on a simple iterative scheme for finding a locally minimal solution.Get Price
17 Clustering Algorithms Used In Data Science and Mining
Apr 23 2021 Since K means handles only numerical data attributes a modified version of the k means algorithm has been developed to cluster categorical data. The mode replaces the mean in each cluster. However someone could come with the idea of mapping between categorical and numerical attributes and then clustering using k means.Get Price
A New Meta Heuristics Data Clustering Algorithm Based on
Clustering is a popular data analysis and data mining problem. Symmetry can be considered as a pre attentive feature which can improve shapes and objects as well as reconstruction and recognition. The symmetry based clustering methods search for clusters that are symmetric with respect to their centers. Furthermore the K means K M algorithm can be considered asGet Price
Proceedings of the World Congress on Engineering 2009 Vol
for improving the accuracy and efficiency of the k means algorithm. II. THE K MEANS CLUSTERING ALGORITHM This section describes the original k means clustering al gorithm. The idea is to classify a given set of data into k number of disjoint clusters where the value of k is fixed in advance. The algorithm consists of two separate phases theGet Price
An Efficient K Means and C Means Clustering Algorithm
due to the round off errors clustering results to the direct k means algorithm. It has significantly superior performance than the direct k means algorithm in most cases. The rest of this paper is organized as follows. We review previously proposed approaches for improving the performance of the k means algorithms in Section 2.Get Price
k Means Clustering
At # Clusters enter 8. This is the parameter k in the k means clustering algorithm. The number of clusters should be at least 1 and at most the number of observations 1 in the data range. Set k to several different values and evaluate the outputGet Price
An efficient k‐modes algorithm for clustering categorical
Sep 18 2021 Mining clusters from data is an important endeavor in many applications. The k means method is a popular efficient and distribution free approach for clustering numerical valued data but does not apply for categorical valued observations.The k modes method addresses this lacuna by replacing the Euclidean with the Hamming distance and the meansGet Price
A study on Topic Identification using K means clustering
from quadratic time complexity while K means have comparatively efficient with a linear time complexity. Michael Steinbach et al. 12 states that K means technique is better than hierarchical approach as per their evaluation. In this paper we have used K means clustering algorithm which uses the cosine similarity between vectors. CosineGet Price
An improved K‐means algorithm for big data
This algorithm obtains parts of data elements from data sets processes them and takes the next batch for processing and continues until all elements in the data set are processed. It is then compared with the K means algorithm in terms of clustering efficiency and quality.Get Price
Parallelization of K Means Clustering Algorithm for Data
Parallelization of K Means Clustering Algorithm for Data Mining Hao JIANGa the first group data set T has a size N=100000 a data dimension D = 100.And in the other group there are several data set ranging from hundreds KB to hundreds . Since the efficiency of the K Means algorithm is affected by the value of k the first group of testsGet Price
Classifying Data Using Artificial Intelligence K Means
Jan 11 2020 To perform the multidimensional data clustering we will use the fast and robust k means algorithm in the favor of the other algorithms it's relatively efficient providing the best clustering results for the distinct or well separated synthetic data.Get Price
A popular heuristic for k means clustering is Lloyd s algorithm. In this paper we present a simple and efficient implementation of Lloyd s k means clustering algorithm which we call the filtering algorithm. This algorithm is easy to implement requiring aGet Price
Research on Boiler Thermal Efficiency Based on Optimized K
Abstract For the K means clustering algorithm there is a problem that the initial clustering center affects the clustering accuracy. Therefore the biogeography based optimization is proposed to optimize the K means clustering center so that the accuracy of the clustering algorithm can be improved.Get Price
Top 7 Clustering Algorithms Data Scientists Should Know
Jan 04 2022 K Means Clustering. K Means Clustering Algorithm iteratively identifies the k number of clusters after computing the centroid value between a pair of data points. With its vector quantization observations it is pretty advantageous to compute cluster centroids by virtue of which data points of variable features can be introduced to clustering.Get Price
The k means clustering algorithm is the most popular clustering tool used in scientific and industrial applications the k means algorithm is best suited for data mining because of its efficiency in processing large data sets.Get Price
Clustering Algorithms
Feb 10 2020 Centroid based algorithms are efficient but sensitive to initial conditions and outliers. This course focuses on k means because it is an efficient effective and simple clustering algorithm. Figure 1 Example of centroid based clustering. Density based Clustering. Density based clustering connects areas of high example density into clustersGet Price
Far efficient K means clustering algorithm
Their clustering efficiency has been compared in conjunction with two typical cluster validity indices namely the Davies Bouldin Index and the Dunn s Index for different number of clusters and our experimental results demonstrated that the quality of clustering by proposed method is much efficient than K Means algorithm when larger data setsGet Price
K SVM An Effective SVM Algorithm Based on K means
f x sgn y K x x b α = = ∑ 17 B. K means Clustering is aims to divide the data into groups. And each group is constructed by similar data in other words it means that the similarity between dates in the same group is smaller than others. K means is a clustering algorithm in data mining field. is KGet Price
In this paper we present a simple and efficient implementation of Lloyd s k means clustering algorithm which we call the filtering algorithm. This algorithm is very easy to implement. It differs from most other approaches in that it precomputes a kd tree data structure for the data points rather than the center points.Get Price
K Means Clustering in Python A Practical Guide
The k means clustering method is an unsupervised machine learning technique used to identify clusters of data objects in a dataset. There are many different types of clustering methods but k means is one of the oldest and most approachable.These traits make implementing k means clustering in Python reasonably straightforward even for novice programmers and dataGet Price
An efficient k means clustering algorithm analysis and
Aug 07 2002 An efficient k means clustering algorithm analysis and implementation Abstract In k means clustering we are given a set of n data points in d dimensional space R/sup d/ and an integer k and the problem is to determine a set of k points in Rd called centers so as to minimize the mean squared distance from each data point to its nearest center.Get Price
An Efficient k Means Clustering Algorithm Analysis and
Jul 01 2002 An Efficient k Means Clustering Algorithm Analysis and Implementation Computing methodologies Machine learning Learning paradigms Unsupervised learning Cluster analysis Learning settings Information systems Information systems applications Data mining Theory of computation Design and analysis of algorithms Data structures design andGet Price
Text Clustering using K means
Aug 28 2021 K Means Clustering K means clustering is a type of unsupervised learning method which is used when we don't have labeled data as in our case we have unlabeled data means without defined categories or groups . The goal of this algorithm is to find groups in the data whereas the no. of groups is represented by the variable K.Get Price
An Improvement in K means Clustering Algorithm
An Improvement in K means Clustering Algorithm Anand Sutariya1 Prof. Kiran Amin2 1PG Student U.V.Patel College of Engineering Ganpat University Mehsana Gujarat 2Head CE Dept. U.V.Patel College of Engineering Ganpat University Mehsana Gujarat Abstract Data Mining is the process of extracting information from large data sets through the use ofGet Price
Efficient Clustering Technique for University Admission Data
paper we present an efficient clustering technique for King Abdulaziz University KAU admission data. The model uses K Means algorithm. The clustering quality is evaluated using the DB internal measure. Experimental results show that K Means achieves the minimum DB value that gives the best fits natural partitions.Get Price


text: I participate in in the Atelier KITLV's and Framer Framed's hybrid presentation Declaring Distance: Bandung-Leiden, a trans-local exchange on ways of imagining and engaging with the colonial archive. The presentation, as part of the first phase of artist Theo Frids Hutabarat's Atelier KITV residency program, will kick off with a series of online discussions on the 8th and 9th of April via Zoom. Info: https://framerframed.nl/en/projecten/hybrid-presentation-declaring-distance/

subset: commoncrawl


text: United States Utah The 11 Best Water Parks in Utah By Arthur Levine Arthur Levine Facebook Twitter Arthur is a travel writer with more than 25 years of experience. He has been covering theme parks, amusement parks, water parks, and attractions for TripSavvy since 2002. TripSavvy's editorial guidelines Updated on 07/05/21 Cowabunga Bay When it gets hot in Utah–and it can get plenty hot in the state—one of the fun ways to cool down is to head to a water park. There are several parks from which to choose, including large ones, smaller ones, facilities that are run by cities and towns, one connected to an amusement park, one that incorporates inflatable water slides, and even one that isn't really a water park at all. There is also an indoor center that is climate controlled and open year-round. Grab your Speedos, and let's explore some of Utah's best water parks. 01 of 11 AquaXZone The Heber Valley Office of Tourism View Map Address 515 UT-319, Heber City, UT 84032, USA Get directions Phone +1 435-962-9663 Located inside Jordanelle State Park, the unique water park does not have permanent slides or rides. Instead, AquaXZone features inflatable water slides and other activities that float on the Jordanelle Reservoir. Arranged like an obstacle course (but accessible to anyone six and older as well as a range of skill levels), visitors swim out to the activities and can test their agility. The park is open from June to September. 02 of 11 Cedar City Aquatic Center View Map Address 2090 W Royal Hunte Dr, Cedar City, UT 84720, USA Get directions Phone +1 435-865-9223 Web Visit website It's really more of a municipal recreation center than a water park. But the indoor aquatic center, which is open all year long, does offer a water slide, a splash pad, a hot tub, and kiddie pools. The facility also has an Olympic-size pool that offers lap swimming and swimming classes along with open swim times. A Water Walk provides low-impact resistance for workouts. The center offers an exercise room as well. 03 of 11 Cherry Hill Cherry Hill View Map Address 1325 S Main St, Kaysville, UT 84037, USA Get directions Phone +1 801-451-5379 Web Visit website Cherry Hill is an outdoor water park with attractions geared to younger children and their families. One of its highlights is Grant's Gulch, a nicely themed lazy river where visitors float past an abandoned mining town. Other attractions include Cardiac Canyon River Run, a tube slide, The Double Dragons, a mat slide, The Little Dipper, a racing slide with four lanes, and Pirates Cove, an interactive water play center. The water park also offers two pools and bumper boats. The water park is open from May to September. In addition to the water park, the family entertainment center offers dry activities such as mini-golf, a jungle-themed maze, a foam blasters arena, a rock climbing wall, Aeroball, which combines basketball with trampolines, a ball crawl, and a pan for gems. The dry activities are available from March through October. Each October, Cherry Hill presents Scary Hill, a Halloween themed event. Among the offerings, the Jungle Maze becomes a Scary Maze, and the mini-golf gets specially decorated holes. Cherry Hill also has a campground with 140 sites that are open year-round. Dining options include The Pirate's Grill, Grant's Pizza, and The Pie Pantry. 04 of 11 Classic Fun Center View Map Address 9151 S 255 W, Sandy, UT 84070, USA Get directions Phone +1 801-568-9781 Web Visit website Classic Fun Center is a family entertainment center with a small outdoor water park. Attractions include four water slides and a zero-entry pool with two additional sides. Other activities include roller skating, bounce houses, a jungle-themed climbing structure, a foam ball blast zone, laser tag, and an arcade. The center offers themed birthday party rooms for rent. Continue to 5 of 11 below. 05 of 11 Classic Waterslides Layton Classic Recreation View Map Address 4465 600 W, Riverdale, UT 84405, USA Get directions Phone +1 801-394-0822 Web Visit website Classic Waterslides is a small outdoor facility with water slides, a kiddie play area, and a splash pad. Its food stand offers pizza, churros, nachos, hot dogs, and ice cream. It offers birthday party packages and group rates. Season passes are available. 06 of 11 Cowabunga Bay Cowabunga Bay View Map Address 12047 State St, Draper, UT 84020, USA Get directions Phone +1 801-553-1000 Web Visit website Among the highlights at Cowabunga Bay is one of the world's largest interactive water play centers with 12 levels, over 300 water play elements, and a huge tipping bucket. (How huge? The park advertises it as "The World's Biggest Splash.") Other attractions include Cowabunga Beach with its zero-depth entry pool; 11 body and tube water slides, including Mae Day, Double Dogger, and Mondo; the Cowabunga River lazy river; and Cowabunga Kid's Cove, a play area for younger children. The park offers reduced prices for children under 48 inches and seniors 60 and over. Free for children 2 and under. Season passes are available, which include admission to the Cowabunga Bay park in Las Vegas. Group rates are available. 07 of 11 Lighthouse Point Splash Zone Utah's Hogle Zoo View Map Address 2480 E Sunnyside Ave, Salt Lake City, UT 84108, USA Get directions Phone +1 801-584-1700 Located inside Utah's Hogle Zoo, Lighthouse Point is not a traditional water park. In fact, it's not really a water park at all. Visitors to the park can enjoy the activities, including a splash pad and a (dry) slide, in their street clothes. The zoo recommends bringing towels to dry off from all the wet fun, but bathing suits are not required. 08 of 11 Lagoon-A-Beach Lagoon View Map Address 375 North Lagoon Dr, Farmington, UT 84025, USA Get directions Phone +1 801-451-8000 Web Visit website The six-acre outdoor water park is included with admission to the Lagoon theme park. Rides include speed slides, tube slides, a lazy river, and Bongo's Bay, a play zone for younger children. The dry park includes some wild coasters such as Cannibal and Colossus and many other rides, shows, and attractions. It also offers an interactive water feature, with dozens of fountains, that guests can enjoy in their street clothes. At night the attraction transforms into a show with choreographed fountains and colored lights dancing to music. Lagoon also offers a campground and RV park. Guests get reduced admission to the amusement park and water park. Continue to 9 of 11 below. 09 of 11 Spanish Fork Water Park in Spanish Fork Spanish Fork City The small municipal park is really more of a large pool with a couple of water park activities, including a water slide and a splash pad. There is also a mushroom fountain in the shallow end of the pool as well as diving boards in the deep end. The pool offers programs such as lap swimming and water aerobics. 10 of 11 Logan Aquatic Center Logan City View Map Address 451 S 500 W, Logan, UT 84321, USA Get directions Phone +1 435-716-9280 Web Visit website The small, municipal, outdoor park offers an Olympic-size pool, a lap pool, and a kiddie pool. Activities include fountain sprayers, a speed slide, and a circular slide. The center also offers swim lessons, water aerobics, water safety instruction, and hydro fit classes. 11 of 11 Splash Summit Splash Summit View Map Address 1330 300 N, Provo, UT 84606, USA Get directions Phone +1 385-309-2388 Web Visit website With 17 acres of slides and attractions, Splash Summit is Utah's largest water park. Among its features are Boomerang, a half-pipe slide; the Freefall speed slide; Avalanche, an eight-lane mat racing slide; and Vortex, a bowl slide. On Summit Plunge, guests can make like Tarzan and fall nine feet down into a pool from a rope swing. Splash Summit also offers two river experiences: Canyon River is a traditional lazy river that floats past waterfalls and under bridges, while Rainforest River offers a tranquil ride through a tropical setting. For 2021, Splash Summit is redesigning its lazy river as Rainforest River. The newly themed attraction will include a Mayan temple and lush landscaping. The park is also opening a new restaurant, Good Grinds Hawaiian Cuisine. Splash Summit offers discounted tickets for children under 48 inches and seniors 65 and older. Season passes and group rates are available. Visitors can rent cabanas. Was this page helpful? Thanks for letting us know! Share Pin Email Tell us why! Submit Share Pin Email


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An electron moving with kinetic energy 6.6 * 10-14J enters a magnetic field 4 * 10-3T at right angle to it.The radius of its circular path will be nearest to
A closely wound flat circular coil of 25 turns of wire has diameter of 10 cm which carries current of 4 A, the flux density at the centre of a coil will be
Flux density = 2 * π * N * i/10r
or, = 12.56G or 1.25 * 10-3T
A cyclotron is operating at a frequency of 12 * 106 Hz. Mass of deuteron is 3.3 * 10-27 kg and charge on deuteron is 1.6 * 10-19 induction of the neccessary magnetic field is
The strength of the transverse magnetic field required to bend photoelectrons of maximum kinetic energy with in a circle of radius 50 cm when light of wavelength 4000Å is incident on barium emitter is (work function of barium is 2.5 eV)
key idea: Body performing circular motion is always acted upon by a centripetal force provided by magnetic field. If the kinetic energy of photoelectrons emitted from the metal surface is E1 and W the work function them from Einstein's photoelectric equation, we have Eh = hv -W where v is frequency and h the Planck's constant
Putting the numercial values from the question, we have
A body performing circular motion is acted upon by a force directed towards its centre Also the magnetic force On equating.
We have
At a certain place, the horizontal component of earth's magnetic field is times of its vertical component. the angle of dip at that place is
A magnet makes 30 oscillations per minute in the earth's magnetic field. If the magnetic field is doubled. The period of oscillation of magnet is
n1 = 30 oscillation/min
n1 = 1/2 oscillation/s
T1 = 2s
In the circuit shown in the figure, what is the value of just after pressing the key K?
A long solenoid has 100 turns/meter and a current of 3.5 A is flowing through it. If it is filled with material of relative permeability (μr = 20) then magnetic field within the solenoid will be xπ × 10–4, find x?
B = µ0µRni
A bar magnet is freely suspended in such a way that, when it oscillates in the horizontal plane. It makes 20 oscillations per minute at a place, where dip angle is 30° and 15 oscillations per minute at a place, where dip angle is 60°. Ratio of total earth's magnetic field at these two places is x : 9√3, find x :-
A square loop ABCD carrying a current i, is placed near and coplanar with a long straight conductor XY carrying a current i, the net force on the loop will be Find the value of k.
A square metal wire loop of side 10 cm and resistance 1Ω moved with a constant velocity v in a uniform magnetic field B = 2T as shown in figure. The magnetic field is perpendicular to the plane of the loop and directed into the paper. The loop is connected to a network of resistors, each equal to 3Ω. What should be the speed of the loop in m/s so as to have a steady current of 1mA in the loop?
The given network PQRS is balanced Wheatstone's bridge. Hence the resistance connected in the diagonal arm PR becomes ineffective. The net effective resistance of the network is
The total resistance of the loop + network is
Induced current in the network,
v = 2 × 10–2 m/s = 2 cm/s
An AC source of angular frequency ω is fed across a resistor R and a capacitor C in series. The current registered is I. If now the frequency of source is changed to ω/3 (but maintaining the same voltage), the current in the circuit is found to be halved. The ratio of reactance to resistance at the original frequency ω is then find the value of x.
At angular frequency ω, the current in RC circuit is given by
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28% Say U.S. Heading in Right Direction
Twenty-eight percent (28%) of Likely U.S. Voters now think the country is heading in the right direction, according to a new Rasmussen Reports national telephone survey for the week ending June 18.
This finding is up one point from 27% the week before and down from 30% two weeks ago, which was the first time in nearly two months that this finding had edged out of the 20s. From late December through the beginning of March, 30% or more of voters said every week that the country was heading in the right direction after generally being in the mid- to high 20s weekly since mid-June 2013.
Sixty-five percent (65%) now believe the nation is headed down the wrong track, unchanged from a week ago.
A year ago at this time, 27% felt the country was heading in the right direction, while 65% thought it was on the wrong track.
(Want a free daily e-mail update? If it's in the news, it's in our polls). Rasmussen Reports updates are also available on Twitter or Facebook.
The national telephone survey of 2,500 Likely Voters was conducted by Rasmussen Reports from June 14-18, 2015. The margin of sampling error for the survey is +/- 2 percentage points with a 95% level of confidence. Field work for all Rasmussen Reports surveys is conducted by Pulse Opinion Research, LLC. See methodology.
Eighty-one percent (81%) of Republicans and 72% of voters not affiliated with either major political party think the country is on the wrong track. Democrats are evenly divided.
Most voters of all ages agree the country is headed in the wrong direction, but voters 40 and over believe that even more strongly than younger voters.
Sixty-nine percent (69%) of whites believe the country is headed down the wrong track, a view shared by 49% of blacks and 58% of other minority voters.
The more money one earns, the more likely he or she is to think the country is heading in the right direction.
Nearly 20 years ago, Bill Clinton declared the era of big government over. Two decades later, voters wish that were true.
Voters see an overly powerful government as a bigger danger in the world than an under-powered one.
Voters say that economic growth is more important than economic fairness and they give a thumbs up to policies that expand the economy over policies that promote fairness.
When it comes to health care reform, voters continue to think an overall reduction in costs is more important than guaranteeing that everyone has insurance -- but they would prefer that the government keep their hands off and leave it up to some healthy competition to solve the problem.
Americans say they want change, but they don't want to pay for it.
Most voters agree that racial identity should be based on birth, not preference, but black voters are less critical than others of Rachel Dolezal, a white woman who identifies as black who recently resigned from her post at the NAACP.
Yesterday was Father's Day, and while voters don't put much importance on the holiday itself, they still strongly believe in the importance of fatherhood.
Crosstabs and historical data are available to Platinum Members only.
Please sign up for the Rasmussen Reports daily e-mail update (it's free) or follow us on Twitter or Facebook. Let us keep you up to date with the latest public opinion news.
The national telephone survey of 2,500 Likely Voters was conducted by Rasmussen Reports from June 14-18, 2015. The margin of sampling error for the survey is +/- 2 percentage points with a 95% level of confidence. Field work for all Rasmussen Reports surveys is conducted by Pulse Opinion Research, LLC. See methodology.
Rasmussen Reports is a media company specializing in the collection, publication and distribution of public opinion information.
We conduct public opinion polls on a variety of topics to inform our audience on events in the news and other topics of interest. To ensure editorial control and independence, we pay for the polls ourselves and generate revenue through the sale of subscriptions, sponsorships, and advertising. Nightly polling on politics, business and lifestyle topics provides the content to update the Rasmussen Reports web site many times each day. If it's in the news, it's in our polls. Additionally, the data drives a daily update newsletter and various media outlets across the country.
Some information, including the Rasmussen Reports daily Presidential Tracking Poll and commentaries are available for free to the general public. Subscriptions are available for $4.95 a month or 34.95 a year that provide subscribers with exclusive access to more than 20 stories per week on upcoming elections, consumer confidence, and issues that affect us all. For those who are really into the numbers, Platinum Members can review demographic crosstabs and a full history of our data.
To learn more about our methodology, click here.


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Everton reportedly have a long-standing interest in Villarreal defender Pau Torres ahead of the January transfer window.
The Lowdown: Going to the World Cup…
The 25-year-old will be one of many stars to look out for at the FIFA World Cup in Qatar, as he heads to the tournament with Spain.
The 2010 champions won 3-1 against Jordan in a friendly in preparation for the World Cup on Thursday afternoon, in which Torres played the full 90 minutes.
The Latest: Everton interested in Torres
Writing in his latest piece for 90min, transfer expert Graeme Bailey has revealed that Everton have a 'long-standing interest' in Torres ahead of January.
They are 'ready to move on' from the likes of Michael Keane and Yerry Mina, and Torres could come in as a replacement for the duo.
Villarreal are open to selling him in January, but will demand a fee in the region of £40m-£55m for his signature, and Aston Villa, Tottenham Hotspur, Chelsea, Wolves, Manchester United, PSG and Inter Milan are also thought to be interested in his signature.
The Verdict: Unlikely
Given the calibre of clubs who are in for Torres, with some playing in the Champions League, it seems highly unlikely that Frank Lampard's team would be able to persuade him to move to Everton.
The 6 foot 3 colossus has played 150 times for Villarreal at the highest level, including 12 appearances in the Champions League last season as he helped his side to reach the semi-finals of Europe's premier club competition (Transfermarkt).
Hailed as a 'sensational' and 'superb' defender by Spain boss Luis Enrique, it is easy to see why he has picked Torres in his squad heading for the World Cup, and the 25-yer-old will only be under the spotlight even more as the tournament begins.
It seems likely that Everton would find it very hard to sign him in January ahead of the level of competition.
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Peoria, Ill. – ArtsPartners is pleased to announce the winning works and artists selected for the 2022 Sky Art Peoria program. Sky Art Peoria is an initiative of ArtsPartners of Central Illinois and is made possible in partnership with Adams Outdoor Advertising. The program displays and promotes art from talented local artists who submit their artwork for review.
The Sky Art Peoria jury, which included distinguished arts, business and community leaders, scored the artwork according to artistic and technical merits, as well as visual appeal. In the adult division, the jury chose four winning artists from 76 entries submitted. This year's winners include: Aareon Boyd, Eternal AB Forever Button Up; Jessica Peterson, A Gentle Breeze; André Petty, Ordinary Love; and Jason Watts, The River
Regarding the art selected this year, Sky Art Peoria committee chair Alexander Martin stated, "I am so excited for the new Sky Art Peoria Class of 2022! Every year folks get to share their work with the public in such a wonderful way and this year is no different. What is especially exciting this year is the variety of media being represented in the class. The work is really varied in a wonderful way and we are so excited for everyone to get to witness it! Community and art are crucial for a city's wellbeing and Sky Art Peoria really helps to bring these aspects together."
New this year, the Sky Art Peoria initiative launched a student division for young local artists under the age of 18 to submit their artwork for consideration. This year's jury selected one student winner: Tanishqa Pande, Peacock King
"We really wanted our community's youth to see what the art world in Peoria has to offer, and to give them a chance to share their work on an amazing scale," continued Alexander. "Our first ever student winner, Tanishqa Pande, really shined and we are so excited to give her this opportunity. We hope this will generate excitement amongst the youth of our city around the arts and that we will see even more fantastic applicants next year!"
All winning selections will be reproduced on 48' x 14' vinyls that will then be rotated on five Adams Outdoor Billboards for one year in various locations throughout Greater Peoria. Sky Art Peoria billboards will be installed during the month of June.
Sky Art Peoria is partially supported by a grant from the Illinois Arts Council Agency. Program sponsors include: The Fine Arts Society of Peoria, Big Picture Peoria, Discover Peoria, and O'Shea Builders
The public is invited to learn more about this year's winning artists and selections at www.artspartners.net/SkyArtPeoria
ArtsPartners of Central Illinois promotes the arts as a vital component of central Illinois' cultural and economic development. Founded in 1999, ArtsPartners of Central Illinois, Inc. is a 501(c)(3) tax-exempt, not-for-profit organization whose mission is to build awareness and strengthen the arts for the economic and cultural enrichment of central Illinois.
CONTACT: Jenn Gordon, Executive Director, ArtsPartners | 309-258-1327 | email@example.com


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Nutmeg is counted in the category of spices. But it is also versatile. It is also considered an 'inflammatory' drug that enhances the body's immunity system. The special thing is that nutmeg is used a lot in worship as well, so it is considered important in tantra-mantra also. This is such a spice in the world, for which there was a bloody war.
Nutmeg and mace from the same tree
Like other spices in the world, nutmeg dates back thousands of years and was once considered one of the most valuable spices. The specialty of nutmeg tree is that it gives two spices. One is nutmeg in the form of kernels and the other is a mesh peel on top of it, which is called mace (spice). Not only are they unmatched in their qualities, they are also fascinated by their fragrance. In the olden times, its perfume was also made a lot. The special thing is that today nutmeg is used in both sweet and salty dishes.
The origin of nutmeg is believed to be in Indo-Burma.
It is well known that the older the object, the more often there will be confusion about its origin. It is confirmed that nutmeg is a spice that is thousands of years old. But there is still speculation about the exact place of origin. By the way, Sushma Naithani, Professor of the Department of Botany and Plant Pathology of Oregon State University (USA), in her Hindi book 'Where does food come from', while giving information about the center of origin of crops, has told that in olden times the center of nutmeg was in Indo. Burma has been the epicenter. These include Cambodia, Lao PDR, Myanmar, Thailand, all non-marine parts of Vietnam, as well as parts of southern China.
In ancient times, the center of nutmeg has been the Indo-Burma epicenter.
By the way, research also indicates that this spice is derived from Indonesia's Moluccas Island, which is also called Banda.
Also read: Indian food is incomplete without cumin, this spice is full of medicinal properties
It is being used for 2 thousand years
It is also believed that it is being used in the world for about 2000 years. Pliny the Elder, author and botanist born in the Roman Empire during the first century
Has given information about nutmeg. Giving information about its tree, in the Botany chapter of his book Natural History, he said that it contains two different tastes of wood (nutmeg and mace). But its trend increased greatly in the medieval period and now apart from India, it grows and is used extensively in Malaysia, Papua New Guinea, Sri Lanka and Caribbean islands, America, Japan etc.
In the Middle Ages, when the plague disease spread in Britain, it was prevented with the medicine of nutmeg.
Bloody war over this spice
A big war was also fought in the 16th century due to 'capture' of nutmeg and big money in trade. The Portuguese came to know that the entire Banda island of Indonesia is covered with nutmeg trees, then after killing the local people, they started collecting nutmeg and selling it in other countries. When the Dutch came to know about this, they took the island under their control after a bloody war with the Portuguese. Later, after killing the Dutch army and businessmen, the British hoisted their flag on this island in the end. This area has been making a battlefield for about 150 years for nutmeg.
Also read: The pride of Indian plate is 'rice', full of qualities, know its Ayurvedic and religious importance
Its properties are full of mystery
The properties of nutmeg have also been 'full of mystery'. In India, apart from spices, nutmeg has a high place in worship works and havan etc. It is believed that by offering nutmeg on Shivling, wishes are also fulfilled. Nutmeg is also used in some countries in tantric and domestic tricks. It is also considered an inflammatory spice. Excessive consumption of it causes hallucinations. In ancient times, it was also used to make alcoholic beverages. Emperor Henry VI created a sweet-smelling atmosphere by spreading nutmeg on the streets of Rome before his coronation. In the Middle Ages, when the plague disease spread in Britain, it was prevented with the medicine of nutmeg. Today, nutmeg is seen dissolving juice in both sweet and salty dishes.
In ancient times, nutmeg was also used to make alcoholic beverages.
Effective even when you can't sleep
Nutmeg has antimicrobial, antioxidant and anti-inflammatory effects. It is rich in many nutrients. Vaidyacharyas and dieticians say that if the baby is massaged with its oil, he will remain healthy and his bones will also be strong. Nutmeg can help reduce cholesterol levels. If a cup of warm milk is mixed with half a teaspoon of honey and ground cardamom with two pinches of nutmeg powder, then the immunity power increases.
People who have insomnia problem, if they take small dose of its powder before sleeping at night, then sleep will start getting better. It keeps the blood sugar level under control. The unique elements found in it help in relieving chronic inflammation and arthritis in the body.
nutmeg is hot
Nutmeg is used in Ayurvedic medicines related to skin and arthritis. But consuming too much of it can cause problems. Since its effect is hot, its excessive consumption can cause problems like burning in the eyes, headache, dizziness, skin rash, dry mouth etc. People who suffer from allergies should avoid its consumption.
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Tags: food, Lifestyle
FIRST PUBLISHED : June 30, 2022, 08:32 IST


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A video which was uploaded to Twitter earlier this week shows a dog and a horse sharing a moment of tenderness and friendship.
Interestingly, the colours of the two animals' hair are very much alike.
The way the dog reaches out to the horse's head and strokes it gently can't but leave you overwhelmed with emotion.
Like in the world of humans, for animals being a family is not just about belonging to one species, and this video proves this quite well.
💞I've been thinking about you a lot ...— ˗ˏˋAnimals🐾Humor😊ˊˎ˗ (@Animals_Humor) January 27, 2020
You're everything my heart wants ... 💞 pic.twitter.com/sy4uLNgKk1


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Opinion | Centrists Are the Most Hostile to Democracy, Not Extremists - The New York Times
What Does It Mean?
Across #Europe and North America, support for democracy is in decline. To explain this trend, conventional wisdom points to the political extremes. Both the far left and the far right are, according to this view, willing to ride roughshod over democratic institutions to achieve radical change. Moderates, by contrast, are assumed to defend liberal democracy, its principles and institutions.
The numbers indicate that this isn't the case. As Western democracies descend into dysfunction, no group is immune to the allure of authoritarianism — least of all centrists, who seem to prefer strong and efficient government over messy democratic politics.
Strongmen in the developing world have historically found support in the center: From Brazil and Argentina to Singapore and Indonesia, middle-class moderates have encouraged authoritarian transitions to bring stability and deliver growth. Could the same thing happen in mature democracies like Britain, France and the United States?


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We arrived in Font Romeu on Tuesday 30th August and checked into our airbnb in the town centre which we had booked up until the Saturday.
The great thing about the town is that everything is on your doorstep, sport shops, restaurants, cafe's supermarkets and even a sports massage place!
During the week myself and Lucy drove our hire car to lake matemale which is a 20 min drive from the town. The lake is a 5 mile loop and all of which is on gravel paths. The views are amazing!
After dealing with all my runs during the week being on hilly courses (apart from the lake) we decide to sign up to the local gym which was a 5 minute walk from the airbnb. At last! I could run on something flat.. a treadmill! Haha
By the time Saturday came around Lucy travelled home and dropped the hire car off at the airport and I checked in to the Olympic training centre called CNEA. Here you have 3 meals per day included, access to all the gyms facilities, ice baths, sauna, athletics track etc.
On Saturday I unfortunately came down with a cold which lasted 2-3 days which was frustrating, I slept loads and by Monday I started to feel okay.
This week I have ran good mileage so far, a missed Monday run but Tuesday I contacted Phil Sesemann a 2:12 marathon runner who was in Font Romeu and was training with a group. He kindly offered to pick me up and take me to the lake for a run! We also ran easy on the track for one of our PM afternoon runs.
From left to right marathon PB's
2:24, 2:16, 2:27, 2:12
I'm planning to do one of my first workouts here on the treadmill on Saturday. 10 days or so of easy running should of by now made me acclimatise to 6000ft of altitude!
Tues 10th May - 40 mins + 30 mins
Wed 11th May - 45 mins + 45 mins
Thurs 12th May - 2 x 8-6-4-2-1mins + 45 mins
Fri 13th May - 45 mins + 45 mins
Sat 14th May - 2 hours
Sun 15th May - 30 mins easy
Another week ticked off at approximately 80 miles for the week, felt good, especially on the 8-6-4-2-1 session. Still only training at 80% capacity as I am building up gradually over each month.
Last 4 weeks have been 80 miles avg.
80 miles total]]>
Tues 3rd May - 45 mins + 45 mins
Wed 4th May - 40 mins + 30 mins
Thurs 5th May - 60 mins
Fri 6th May - 2 x 3-2-1k with 2 mins float + 45 mins
Sat 7th May - 40 mins
Sun 8th May - 1 hour 45 mins
Another week ticked off, both sessions went well. Especially Friday. Was running some good splits at HR target. Still a long way off my best but it's coming along nicely.
129km (80 miles)]]>
Mon 25th April - 45 mins easy + 45 mins easy
Tues 26th April - 10 x 1000m + 45 mins easy
Wed 27th April - 40 mins easy + 30 mins easy + weights
Thurs 28th April - 30 x 45/15 secs + 45 mins easy
Fri 29th April - 45 mins easy (lever) + 45 mins easy
Sat 30th April - Rest day (Bike intervals 10x2mins thresh, 1 min easy)
Sun 1st May - 2 hours 30 easy
A really good week of training, all sessions felt controlled and heart rate/lactate was good throughout. Probably shouldn't of done the extra few kms on the long run Sunday as I now have a session to do tomorrow 😅
Straightforward simple training at its finest. Fitness improving every week at the moment.
128km (80miles)]]>
2021 was an absolutely epic year for me. I set personal bests in every distance from the mile to the marathon. So to commemorate 2021, I've decided to do a quick recap of every race and time trial from this past year. As I go, I'm also going to be filling in the spots on this display slate that my super-awesome wife got me for Christmas!
The first effort I put in this year was a half-marathon time trial. With a lot of races still not back to happening yet from the COVID-19 pandemic, I wasn't able to find a convenient tune-up race before the Carmel Marathon in April, so I had to resort to doing a solo time trial. I mapped out a decent course that I could still put up a good result on and recruited a friend to meet me at a few different spots along the way for water (and a few photo ops) to simulate a race environment as much as possible. I was very pleased with my effort and ran 1:18:19, which was a personal best at that time (spoiler alert). Went out a little fast but was still able to sustain a good pace throughout. This was also my first real effort in the Nike Vaporfly Next %, the magic shoes that have taken the marathon world by storm the past couple of years. I would go on to wear these for the Carmel Marathon and a few other races this past year.
The Carmel Marathon was my first race since doing the Dopey Challenge in 2020 before the pandemic shut the world down. I had my registration deferred from 2020, but not from the original April date. I didn't plan on doing Carmel in April of 2020, but when other races started getting cancelled, Carmel was originally postponed to a date in early June. Because I was itching to get a race in, I signed up for the June date, but that, too, would get postponed, then the 2020 race would ultimately get cancelled. Like I said, I was able to defer to 2021, but I didn't realize at the time that it would become the first race I would be able to run for over a year. This would also be the first race I would run under my new coach, Paul Whitaker. I was feeling very confident coming in due to the shape that Paul had me in and the result from the time trial. I knew I was in good enough shape to qualify for Boston, but I would end up feeling so good that day that I would go on to blow all my expectations out of the water. I opened up the first 10k pacing in the 6:20's. I closed the first half by getting down into the 6:05-6:10 range. Between miles 15-20, I picked up the pace to just under 6:00 (with the help of some good pacing from another runner). The last 10k of the race I started really feeling like I could get under 2:40:00, so I was running around 5:50 pace at that point. Even though I just missed 2:40:00 by 5 seconds, nothing could take away the feeling I had that day. An incredible feeling of accumulation of hard work that resulted in me shattering both my personal best marathon time and the Boston Qualifying for my age. The Vaporfly's felt amazing to race in as well (even though they left me with 3 or 4 black toe nails). As far as the course goes, Carmel is not only flat and fast, but a really underrated course for its visual stimulation as well. A large chunk of the course is on the Monon trail, an urban walking/biking trail that runs through Indianapolis. The town of Carmel is probably the most beautiful suburb of Indy as well, so the whole thing makes for a very pleasant race. 2:40:05 official, and (spoiler alert) that is my personal best marathon time still at the end of the year.
My next race would be about a month and a half later on Memorial Day in Evansville. This was an out-and-back course that ran a 5k and 10k at the same time, so the 5k would go out and back once, the 10k twice. I signed up for the 10k, mainly because I hadn't raced a 10k since college (I'm not really counting the Flying Pig or Disney because those were a part of a series or challenge), so I really wanted to see what I could do for that distance. I didn't have any competition in the 10k and there were only a couple 5k runners that were ahead of me for the first half of the race. Nevertheless, I was able to keep pushing myself and finished with a time of 34:16, which I was pretty pleased with. I didn't do any other 10k's this year so that is my official PB. I will probably try to find a more competitive 10k somewhere in 2022 to try and improve on this time. But for now…34:16 it is!
I did run a 5k here in town, which was a 4th of July 5k but actually held the week before. I did this for fun but there wasn't any competition and I ended up missing a turn and ran closer to 3.5 miles. The reason I even talk about this race is because I had ordered a pair of the Vaporfly 2's for my fall races already, and I wanted to try them out. I really like the fly knit upper of the Vaporfly 2's better than the vapor weave upper of the OG's.
In early July, Coach Paul suggested a 1 mile time trial. This sounded pretty appealing to me because my speed sessions and workouts had been going really good and I was just curious how fast I could run a mile. The last time I had tried to run a mile all out was during tryouts for a relay event through work in which I ran 5:05. For this time trial, I elected to lace up the OG Vapes and run it on the local University track. My goal was really just to get under 5, but I must have been feeling pretty good that day too, because I crossed the 1600m mark in 4:41! A time I struggled to hit in high school! Of course, "1 mile" is not on the board, but this little time trial is fun boast about! LOL!
Continuing this section of summer races that that were more about having fun than anything else, I did an event in Indy called the Beaver Chase Urban Trail run. This race is run on a 10k(ish) college cross-country course in the middle of Indy and they offer 1/4, 1/2 and full marathon races depending on how many times you want to do the loop. You can also do the marathon as a part of a relay team, which I did with my friend Michael. We each ran two legs alternating. Michael did 1 and 3 and I did 2 and 4. It was a fun event on a fun, yet challenging course. I really had to work to keep us under 3 hours, but we did it and won the relay! I could see us doing this again in 2022.
On Labor Day, I entered a 5k in a neighboring town that was part of a benefit for a friend of mine that had recently and tragically lost her 17 year old daughter. This was another out-and-back course and there wasn't anyone there near my target time range. I was all alone on this one, but still pushed to a 16:45 finish, the fastest time I've ran since high school, so it's going on the board. I wore the OG Vapes again for this one and that will probably be the last time I wear them for a race. 5k is another distance that I plan on trying to improve on this year by finding a race with some better competition at some point.
t the beginning of 2021, I was looking at the idea of finding a race I could travel to for my fall race, like Chicago or possibly CIM. The wife and I already had plans to travel for our 1 year anniversary in October, so after some thought and discussion, we decided that we really didn't want to travel again. Therefore, I signed up for the Indython series, which combines the Indianapolis Monumental Marathon with the Indy Half at Fort Ben in Lawrence, a suburb of Indy. The Fort Ben half is run around and through Fort Harrison state park (I'm not sure why the race is called Fort Ben but the park is Fort Harrison…never researched the history). I've run this race a few times because I really like the scenery and the size of it. Because I was so familiar, I knew that there was a long downhill portion around mile 8, so my plan was to maintain my goal marathon pace up until that point (6:10ish) and then use the long downhill to catapult into 5:45-5:50 for the last few miles. I was a little ahead of pace at that point, but that was good because I forgot how hilly the final 5k was. I was still able to run faster than the time trial in March and finish with a time of 1:17:57, so that one is going the board. This was my first real race in the Vaporfly 2's, which felt just as fans at as the OG's and still more comfortable with the fly knit upper. After this race, I was feeling pretty good about my fitness for the Monumental the following month.
Before I talk about my last race of the year, I want to talk about my history with the Monumental. I've been participating in this event on a nearly yearly basis for the better part of the last decade. Mostly in the half marathon rather than the full. However, in 2019, I was prepared to return to the full marathon distance after a few years off. I was going into this race in the best shape for a full marathon in years and I was feeling like it was going to be a BQ or bust. Without going into too many other details, I made it 10 miles in and had to bow out with a calf cramp that left me hardly able to walk. Like I said, my mentality was "BQ or bust", so I was devastated with DNF'ing this race. I spent a few days contemplating giving up on running all together. Again, without making this a longer story…I didn't give up.
Fast forward to this year…after Fort Ben, my wife and I went on our anniversary trip to Arizona where I (regrettably) didn't run. When I returned home after 5 days off, I woke up one day, 2 weeks before the Monumental, with a nasty calf cramp…again. I'm pretty sure this was the first time since 2019 that I had even felt a calf strain, so I started feeling that dread all over again. Thankfully, with the help of my incredible coach and being smart about training in the 2 weeks leading up to the Monumental, I was able to overcome this setback and arrived at the starting line, ready to go, and about 85% confident.
knew I wasn't in as good of shape as I was for Carmel in April, but I wasn't going to let that keep me from going after a personal best. I spent the first half of the race putting myself in position to beat my time by implementing the plan that I had in my head for months. But, I couldn't keep it up in the second half and fell off a bit. That didn't matter in the end though because I crossed the finish line in 2:43:39, still my second best marathon time (by a lot) and definitely a time worthy of redemption from 2019. A truly great way finish off 2021.
The year culminated in my official acceptance to the 126th Boston Marathon in 2022. I haven't given a whole of thought to what other goals I'll chase this next year, but I expect more personal records and more incredible experiences. 2021 was easily the best year of running I've had…ever. You're move 2022!
To find out more visit www.hartperformancecoaching.com
See below the race report from Jack Martin, our athlete.
In the lead up after landing in Lisbon I felt amazing - so fresh so ready and so excited. I had my race plan hr zones and knew my body was capable. I had my plan to eat bland for the last couple of days - the last thing I wanted was to have an upset stomach and ruin everything with the shits, this felt good physiologically as well as physically.
Last swim and run sessions of the taper complete I felt great the water was cold but warm enough for my sleeveless wetsuit so I was happy, just a quick spin to shake down the bike with a new friend I made who was racing the 70.3 on Sunday we started the course and quickly discovered the 'Atlantic breeze' with a sand drift covering the road and blinded by a sand blasting my new friend Simon found the drop kerb and went head over heels into said sand drift.
Race day was here, eggs and rice for breakfast at the hotel and then a nervous first train to Cascais i finalised my transition set up filled my bottles and headed to the swim start beach. Pre race nerves finally kicked in and after the last phone calls it was game time.
I got to the start gate, A few punches here, grabs there I made good progress, swimming is always my Achilles heel but I've been making progress and getting more comfortable and it showed I stayed calm and had a consistent stroke and found myself back in the port before I knew it, still feeling fresh, a 650m dash to T1 which was enough time to gather myself and get in the zone for the next 6 hours.
A steady T1 followed by the longest wee I've ever encountered I was out on the bike. My race plan was set - patience, patience and a bit more patience. I sat back and enjoyed the first 30km ish uphill towards the Sintra national park and it was stunning. I remembered to look up and enjoy the scenery and I'm glad I did. at 55km ish it was the race circuit, Then down to the sea front for the long out and back stretch which looked flat on the 2inch map it really wasn't and was a fun rolling section with views across the ocean so hard to remember the patience and not to kick, Back towards transition a 500m leg snapper and another reminder of patience from my HR alert.
Lap 2 was much the same but without the top of the national park climb which was definitely well received. I spent the majority of the second lap trying to stay aero and reduce my average HR back to the plan…because I'm a good boy… oh and a little run to do 🙄 the temptation to push and knock up the average speed was very very real but I knew that I had the plan for a reason and my real 'fun' was going to be on the run. Back around the race track along the coast and back up the leg snapper, the feet came out of the shoes and I was back at T2 and feeling strong and excited for the Marathon…. Never thought I'd ever say that.
Bike in, trainers on, after another pee I'm off. I can actually say I loved every second of the run and that can only be down to my training and the reminders that I could do it with the guidance from you both. The Km's ticked down, I was passing people left right and centre. Every aid station saw a bottle of water over my head and a few sips of my hydration pack and keep my head in the game. Every km was marked on the course and it was great to see the numbers going down with my pace staying steady, at the end of the second lap I ran past the female leader (she was obviously a lap ahead of me) after a brief exchange I gave her my best wishes carried on. LAST LAP, 3x park runs yipee!!!
I took my 2 gels out of the bag and binned the hydration pack, last lap was about getting across that line feeling good, still passing others my pace started to drop, I was walking 10m at the aid stations to take on electrolytes as I now didn't have the bag, so I knew where the pace went and it wasn't bothering me, I still felt good and comfortable. 4km to go, ohhh was that cramp.. 'shut up legs' it was mainly downhill so I sacked off the last aid station and pushed on. The last 3-400m was properly downhill and I could open up. Oh - my - god, turning right towards that red carpet was the best feeling ever, my 3 man cheer squad were going crazy and I heard them a mile off, my friend Neil had FaceTimed Laur to see me over the line and I caught a glimpse of her as I ran past with a huge smile to then hear 'Jack Martin - you - are - an - Ironman' and then cross the line in 10:59:10. WOW!
I'd mentioned to a few people my A goal would be sub 11 and I cannot explain how happy I am with the day out and hitting my goal. The end result was well worth the effort, seemingly endless hours of training, solo rides, long runs and numerous days of thinking 'who the f**k signs up for an Ironman….' Turns out I did and I'm so glad I did.
I honestly can't thank the two of you enough for picking me up 3.5 months ago and imparting your wisdom, knowledge, patience, encouragement on me. It's made the the athlete I am after crossing the line with the ability to say I'm an Ironman and a pretty good one. I cannot believe I got my sub 11 on my first (and last) Ironman and just want to thank you both again.
Building a strong body is key, over the years I have realised the benefits of strength training and how a little goes a long way when it comes to strengthening the way we move for injury prevention and performance.
The soleus muscle (just below the calf) can take up 8 x bodyweight on a single leg when running through the gait cycle!
In my opinion I like to keep strength training simple and focus on single leg exercises that challenge the body with balance as well as build strength.
See below a single leg exercise routine that you can add to your current training plan 2-3 times per week -
1. Single leg calf raise (off step to increase range of motion)
2. Single leg hip thrusts
3. Hip hikes
4. One leg deadlift
5. Sideward leg raise
You can start with 2 sets of 10 and build up to 3 sets of 12 both sides as examples.
Comment below to let me know your favourite strength exercises!]]>
It's a simple question but it's hard to know the correct answer.
With multiple lockdowns over the past year and races being cancelled every month it's difficult to plan training to achieve the best results for when races come back on the calendar.
It's the time now to focus on endurance and base building. At the end of the day the higher the level of endurance you have to work with the better athlete you will be over all distances for 5k-Marathon.
Adding 10-15mins onto some of your easy runs throughout the week can be a good starting point. Easy runs are the first level of training you want to start with when building your aerobic system. I'd like to point out that these runs must be easy, running your easy days too fast only hampers your hard training days and these are the most important.
The next thing that you can include is marathon pace and threshold work, when it comes to race performances over 5k-Marathon endurance and speed endurance is very important.
Think of it like this, let say you can run 5k in 20:00, the equivalent race performance for a marathon is 3:11:24! So if you feel you can't get anywhere near 3:11 then it's endurance you lack, not speed!
Focus on endurance during lockdown, not speed.
I hope this helps with your training, any questions please let me know.
Coach PW]]>
Over the last few weeks I decided to set a large percentage of the athletes I coach a race or time trial. Before lockdown 2.0 we picked Chase the Moon 10k in Stratford, London as our main event to focus on for 2020.
Additionally, as I coach people from all over the UK (and the world), a local time trial on their own was set instead.
95% of the athletes who took part ran personal bests in the last 2 weeks!
Grant Ballard-Tremeer (10k) - 43:02 now to 42:50 (13 sec improvement)
Scotty Brenton (10k) - 43:52 now to 42:02 (1 min 50 sec improvement)
Carly Banks (10k) - 49:41 now to 48:57 (44 sec improvement)
Peter Kerr (10k) - 39:27 now to 37:42 (1 min 45 sec improvement)
Helen Tabor (10k) - 45:02 now to 44:43 (19 sec improvement)
Nette Taylor (10k) - 48:53 now to 46:13 (2 mins 40 sec improvement)
Alex Childs (10k) - 39:16 now to 37:36 (1 min 40 sec improvement)
Elliott Cone (10k) - 38:08 now to 37:45 (23 sec improvement)
Samantha Cone (10k) - 40:50 now to 39:58 (52 sec improvement)
Gary Merchant (10k) - 42:11 now to 41:06 (1 min 5 sec improvement)
Clo Lane (10k) - 48:02 now to 46:52 (1 min 10 sec improvement)
Dean Crow (5k) - 18:35 now to 17:57 (38 sec improvement)
Gary Rowlatt (10k) - 42:19 now to 41:59 (20 sec improvement)
Charlotte Allen (10k) - 42:54 now to 42:19 (35 sec improvement)
Chase Adams (5k) - 18:14 now to 17:44 (30 sec improvement)
Also special shoutout to Gary, Alex and Malcolm who all broke their marathon personal best in the Virtual London Marathon in October.
We are now making plans for out next race in 2021, watch this space for more great performances by PW Performance coached athletes.
Please get in touch if you want to achieve a PB!]]>
Everyone produces lactic acid in the blood and the easiest way to describe this process while running is as follows -
As you start to jog at a comfortable pace you are building up lactic acid and clearing it at a similar rate. You run a bit fast and you clear it a bit faster. There comes a point in your blood where you accumulate lactic acid and your body can't clear it as sufficiently as it did at the slower paces. I like to call it 'flooding the body'
There are different paces and heart rates that correspond to this change in the body and that's what is key with this information. Each runner can maintain a pace or heart rate for a certain amount of time at each lactate level.
Finding out lactate levels for easy runs, marathon pace and half marathon pace can be very beneficial to a runner because these values are what we class as AEROBIC. Anything faster than half marathon pace you are building up lactic acid at a much much faster rate.
At PW Performance Coaching we hold appointments for all abilities of runners to have lactate tests to find their correct training zones.
I hope you are all training well,
Speak soon,
Coach PW
I felt really good today and smooth, pace was around 5.50-5.40 per mile.
My fitness is coming back slowly after months of easy runs, give me 4-6 weeks and this tempo run will be 5.20pace at the same heart rate ;)


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Unpacking All The Things: JFK Airport
I travel a lot for work - like, a lot. Sometimes layovers are long - like, really long. I'm okay with a long lay over - that's right, I'm really okay with a really long layover. Why? Firstly, it means I'm not going to miss my connecting flight. Secondly, because it means I get the opportunity to explore my surroundings and the John F. Kennedy (JFK) airport has a lot to offer.
You might be saying, "Really? You're really going to tell us about your shopping trip to the Lego store in an airport?!" Well, I did shop at the Lego store, and I got the Shang-Chi dragon Lego set (with Morris in it) for my kiddo at JFK but that's not the purpose of this post.
(How COOL is this giant Lego mini figure build though?!)
(Okay, Okay, I'll get to it...)
Two moments of Comics In My Life happened during this particular layover (on my way to Sao Paulo, Brazil...more on that next post). First, while pursuing the books and magazines in the Hudson News convenience stores, I discovered that graphic novels are now being sold in airports. This is a huge step for graphic novels in modern society. Airports only sell what it is hot in the way of reading material mainly because they have limited shelf space and need to turn inventory over quickly. When I saw graphic novels, I did a double take. Not just because they were there but also because of the newness and variety of what was being offered. There was a whole display dedicated to graphic novels featuring new voices/stories, for kids, teens and adults. In an effort to support the normalization of graphic novels being sold everywhere, I picked up two titles that appealed to me.
The Aquanaut by Dan Santat.
From the Back Cover:
"Ever since her father was lost at sea, Sophia has been moping around Aqualand, the marine theme park her dad and uncle created. But Sophia's world is turned upside down when an "aquanaut" breaks into the park's research lab. To her amazement, Sophia discovers that the aquanaut is not what it seems -- inside lives a band of four goofy sea creatures! And when they all realize that Aqualand has evolved into something much darker than Sophia's dad had envisioned, Sophia is determined to help the aquanaut crew free the park's captive marine life before it's too late."
Isla to Island by Alexis Castellanos
From the Back Cover:
"This stunning wordless graphic novel follows a young girl in the 1960s who immigrates from Cuba to the United States and must redefine what home means to her.
Marisol loves her colorful island home. Cuba is vibrant with flowers and food and people…but things are changing. The home Marisol loves is no longer safe—and then it's no longer her home at all. Her parents are sending her to the United States. Alone. Nothing about Marisol's new life in cold, gray Brooklyn feels like home—not the language, school, or even her foster parents. But Marisol starts to realize that home isn't always a place. And finding her way can be as simple as staying true to herself."
Both of these titles (released March 2022) were the perfect reads for my travels - artistically masterful, heartfelt, projects of passion fully manifested, inspiring. If you want a more indepth review or different perspective of these reads, check out the following:
BookBunnies: Caramel Reviews The Aquanaut
Utopia State of Mind: Isla to Island Review
After discovering these titles, of course needed a reading spot (and some dinner) and found the perfect spot - the Palm Restaurant. The JFK location is not the original location but it does feature some of the iconic artwork that made the original Palm a must visit location. You might not realize it but comics are literally all around you when you at the Palm.
According to the Palm website:
"The Palm's legendary tradition of caricatures originated in 1920s New York, when some of its first patrons - talented cartoonists from the nearby King Features Syndicate - virtually paid for their supper in original art on the walls of The Palm's first restaurant; then a speakeasy. These artists would draw lively scenes of the restaurant's clientele - neighbors, family as well as celebrity patrons - that came to be known as the hieroglyphics of New York City life at the time."
When I inquired if the illustrations were originals or replicas, the waitstaff didn't know but for me, it honestly didn't matter because the comic/cartoon history was being preserved even if it wasn't in its original form. Upon further research, sadly the original Palm closed in 2015 and since all of the drawings were directly on the plaster of the walls, they were unable to be removed or preserved. Something makes me think that the ones featured at the JFK location are replicated from photographs, but I'm just not sure.
Even if you can't make it to the Palm Restaurant located in JFK, there are other locations in Atlanta, Atlantic City, Beverly Hills, Boston, Charlotte, Chicago, East Hampton, Houston, Las Vegas, Los Angeles, Mexico City - Polanco, Miami, Nashville, New York Tribeca, New York Midtown, Orlando, San Antonio, Tysons Corner, Washington DC, and Saudi Arabia.
Something tells me I'm going to try to visit as many as I can to enjoy the uniqueness of each location and soak in the comics culture. Just have to save up a bit for each meal - it is a high end steakhouse after all.
Which Palm would you like to visit? If you've had the chance to visit one, drop me a comment - I'd love to know what your experience was like.
Up Next: SAO PAULO, BRAZIL!


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The PettyBreakers
"The World's Greatest Tribute to Tom Petty and the Heartbreakers!" So say Katie Daryl, Mark Cuban and Ryan Seacrest of AXS-TV as they selected the PettyBreakers to perform on their hit TV show in 2014. What started out in 2010 as a regional band is now the Nations's #1 touring tribute to Tom Petty. PettyBreakers has played in 22 states (and Washington D.C.) with more being added constantly. Having performed at many cool clubs, theaters and festivals, one of the highlights so far was performing at the Naval Yard in Washington D.C. in 2018 for Major League Baseball's Allstars Pregame Celebration. Another highlight was performing a four and half month residency in the Sammy Davis Showroom at Harrah's Casino in Reno in 2017. And, yet another, was being selected in 2014 as "The World's Greatest Tribute to Tom Petty" by AXS-TV. The band performed a live show at the Whisky a Go Go in Hollywood to a capacity crowd, which was cablecast on AXS-TV.


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Best answer
Before Your Rental House Search. Although there are exceptions,most homeowners who rent their houses look for tenants with good credit.Best Places to Search Rental House Listings. Property management companies — these businesses usually are listed in local business directories. …Working Solo. With your list of wants and needs for a rental house,call any classified ad listings of interest to make an appointment.Working With a Real Estate Agent. Real estate agents know the neighborhoods and can show you houses listed for rent in the multiple listing service,or MLS.Signing a Rental House Lease. A rental house lease is no different than any other type of rental lease. …
People also ask
How do I find houses for rent near me?
How do I find houses for rent near me? HomeFinder makes it simple to narrow down your search to a specific location. Start by filtering your search to the state you live in, followed by either the county, zip code, or city. Once you narrow down your search, you'll be able to see other homes for rent in the neighborhood.
Should I use a real estate agent to find a rental property?
For example, if your budget requires you to look for cheap houses for rent, you can do a preliminary search on HomeFinder to get an overview of the available rental homes in your price range. An agent will have access to more detailed, insider information on rental homes available, and can help you make the best decision for your needs.
How to find a house for rent with good credit?
How to find a house for rent 1 Before Your Rental House Search. Although there are exceptions, most homeowners who rent their houses look for tenants with good credit. 2 Best Places to Search Rental House Listings. … 3 Working Solo. … 4 Working With a Real Estate Agent. … 5 Signing a Rental House Lease. …
What do you need to know when renting a house?
Review the rental agreement. Ask about your responsibility for maintenance items, such as lawn cutting or general maintenance. Inquire about utilities that may be included in your rental payment. Complete a rental application, and sign the rental agreement for the house that you want to rent.


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(UTV|COLOMBO) – Kesha, the 'Rainbow' singer released the trailer of her new studio album 'High Road ' on Monday.
It heralds the coming of her first album since 2017's "Rainbow."
The trailer focuses on the vintage clips of the American landscape and extracts of new songs.
In an interview with Variety, Kesha got candid stating "I've seen the light life is like driving across the country in a pretty small Astrovan, with your whole family in it, for 90 years," she said. "Because I think life is a vacation from where we go when we die."
The trailer features clips that hint at upcoming music videos. In one of the scenes, the 'Die Young' star is shown as a brunette attired in a pink silk nightie and is shown dancing through a supermarket aisle of "Magic Cereal."
While sharing her experiences, the 'Tik Tok' star said "When I made 'Rainbow,' I was in a very different headspace," the Grammy-nominated star says. "I had to address some very serious things. But now, on my new record, I revisit my roots of pure and utter debaucherous joy. Kesha got her balls back, and they're bigger than ever. So have a good time while you're on this road trip from hell."
The 'High Road' trailer ends with a Kesha-shaped candle burning in reverse, rebuilding itself.
Kesha's latest release was a June single entitled "Rich, White, Straight Men," which she "leaked" to YouTube before her label released it to digital services. It hasn't been revealed whether the song will be included in the forthcoming album. (NK)
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4 Ways To Make Hash Browns Stick Together
Hash browns are a great side dish but if you try to stick them together they tend to fall apart.
Here are four ways to help hash browns stay put.
1 Use a nonstick skillet.
2 Add cheese to the top.
3 Spray the pan with cooking spray.
4 Mix eggs into the potatoes.
How To Make Hash Browns Stick Together?
If you're looking for a quick and easy way to get hashbrowns stuck together, here are four ways to make hashbrowns stick together.
1 Mix 2 tablespoons of butter with 1/2 cup of milk. Heat in a pan until butter melts and mix well. Let cool slightly. Dip each side of the hashbrown into the mixture and place back onto the baking sheet.
2 Spray a nonstick skillet with vegetable spray. Add hashbrowns to the skillet and press down lightly. Sprinkle with salt and pepper. Cover and let cook for about 5 minutes per side or until golden brown. Remove from heat and top with cheese. Return to oven for another minute or two until cheese melts.
Reasons for
Hashbrowns are a staple breakfast item in many households. But if you've ever tried making them yourself, you know how difficult it is to get them to stay put! Here are 4 ways to help hashbrowns stick together:
1 Melt butter with milk. Dip each side of hashbrowns in the melted butter and milk mixture. Place back on the baking sheet.
3 Spray a nonstick skillet or griddle with vegetable spray. Add the hashbrowns to the hot skillet and press down gently. Top with salt and pepper. Reduce heat to medium low and cover. Let cook for about 5 minutes or until golden brown. Uncover and sprinkle with cheese. Return to the oven for another minute or so until cheese melts.
not sticking together:
If you are using frozen potatoes, you may need to thaw them first.
1. Drain water properly:
You can drain the water from the potatoes by placing them into a colander and letting them sit until the water runs clear.
2. Don't wash them:
Answer: Don't wash the potatoes. This will remove the natural oils that help prevent them from sticking together.
2. Shred well:
Shred the potatoes using a potato peeler. Make sure to cut off any green parts.
3. Boil them:
Answer: Boil the potatoes for about 15 minutes.
4. Let them cool down:
Answer: Let the potatoes cool down completely. Then store them in an airtight container.
5. Use them:
Answer: Use the potatoes right away.
3. Brown them well until crispy:
Heat 1 tablespoon of olive oil in a pan. Add the onions and sauté them until golden brown. Remove from the pan and set aside.
Add another tablespoon of olive oil into the pan. Add the garlic and sauté it until fragrant. Add the potatoes and mix them well. Sauté them until they turn golden brown. Add salt and pepper to taste. Mix everything together.
Serve hot!
4. Add cheese:
If you want to add cheese to your potato salad, you can either sprinkle shredded cheese on top of the salad after it's cooked, or you can stir the cheese into the mixture while it's still warm. To avoid soggy potatoes, drain off any extra liquid before adding the cheese.
5. Make it creamy:
You can easily make your potato salad creamier by stirring in a cup of sour cream. This will help give it a nice tangy flavor.
How do you crisp hash browns?
Hash browns are cooked when they get crispy and golden brown. Hash browns are usually served with eggs or sausage. To test if hash browns are done, take a fork and poke the potato. It should feel firm but not hard. If it feels soft, it needs to be cooked longer.
Why wont my hashbrowns get crispy?
You can either put them into a pan and let them cook until they become crispy, or you can place them directly onto a griddle. To ensure that the potatoes stay stuck together, you should sprinkle them with flour prior to placing them on the griddle. This prevents them from sticking to the surface of the griddle.
How long should hash browns be in the oven for?
You can make hash browns stick by using baking soda instead of flour. Add 1/4 cup of baking soda to 2 cups of cold water and mix well. Let sit overnight. In the morning, drain off any extra liquid. Heat a cast iron skillet over medium heat until hot. Pour in about 1/2 cup of the batter and spread evenly across the pan. Cook for 3 minutes. Flip and cook another 3 minutes. Remove from heat and let cool slightly. Cut into wedges and serve.
How do you dry hash browns before cooking?
Dry Hash Browns are usually cooked in a skillet or oven. To dry hash browns, place them on a baking sheet and bake them at 350 degrees Fahrenheit for about 10 minutes. This process removes moisture from the potatoes and allows them to crisp up better.
How do you make hash browns stick together?
Hash browns should be cooked until they are crispy on the outside but still soft on the inside. This way you get the perfect texture. To achieve this, you need to bake them for about 10 minutes at 350 degrees Fahrenheit 180 degrees Celsius.
How do you get hash browns to stick together?
If you are using frozen hashbrowns, you need to thaw them first. Then put them into a bowl and pour enough oil to coat the bottom of the pan. Heat the oil until it gets hot. Put the potatoes in the pan and let them cook for about 5 minutes. Flip them over and let them cook for another 5 minutes. Remove from the pan and drain on paper towels.
How do you know when hash browns are done?
To crisp hash browns, place the potatoes in a bowl and pour enough hot tap water into the bowl to cover the potatoes. Let sit for about 10 minutes. Drain off the water and pat dry with paper towels. Heat a skillet over medium heat and spray with nonstick cooking spray. Add the potatoes and sprinkle with salt and pepper. Cover and cook until tender, about 5 minutes. Remove from heat and let stand covered for 3 to 4 minutes. Uncover and flip the potatoes. Sprinkle with additional salt and pepper if desired. Return to the stovetop and cook uncovered until golden brown, 2 to 3 minutes per side. Serve immediately.


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The species considered rare included pig-tailed monkeys and four-eyed and big-headed turtles, Nguyen Danh Ky, director of that ecological reserve, told Vietnam Plus.
An Indian python, a monocled cobra and two king cobras also returned to nature, the source stated.
The operation was conducted by specialists from Vu Quang National Park and Cuc Phuong National Protected Area, located in the northern town of Ninh Binh.
As a next step, experts will continue to monitor those animals to ensure their protection, Danh Ky said.
Recently, nearly 200 animals saved from captivity in several operations were released back to nature at Phong Nha-Ke Bang National Park, in the central province of Quang Binh.


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At the end of 2019, we partnered with Thomas Martin alias Gorkab to cover the View Conference , wich takes place every year in Italy.
We had the opportunity to meet Peter Ramsey, director Spider-Man : Into the Spider-Verse.
He told us about his beginnings, his work on Rise of the Guardians, Hair Love and Spider-Man : Into the Spider-Verse. He also gave us a few clues about his upcoming projects.


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New principal announced for Booker T. Washington
Booker T. Washington High School has a new leader.
Kristi Young has made a name for herself for her innovative and tireless drive to turnaround campuses. Now she is taking her experience and vision to Booker T. Washington High School where she plans to breathe new life into the historic school and make it a beacon of academic accolades.
Caddo Parish Schools Superintendent Lamar Goree announced Young as the newest leader of Booker T. Washington Thursday. She will begin work immediately including establishing meetings with alumni, parents, teachers and staff.
"I am excited and grateful for this unique opportunity and challenge to take all that makes Booker T. Washington loved and revered and build on that immense history with a clear focus on improved academic opportunities for students," Young said. "This is more than a job to me. Dr. Goree has given me the freedom to paint a picture of what the future can be for Booker T. Washington, and I look forward to working with all stakeholders to create a strong plan of what that vision will entail."
Young's top priority moving into her first year at the school will be to create a pathway in which every child will graduate with college credits through Advanced Placement, dual enrollment and CLEP opportunities. She also expressed her vision to recruit highly qualified, certified teachers.
Over the past seven years, she has worked hand-in-hand with Green Oaks Performing Arts Academy Principal Marvin Alexander to transform the school from a fledgling high school a school lauded statewide for its growth in graduation rates, ACT performance and students earning college credit. Included in her efforts, Young mentored and coached staff members using the framework of the nationally recognized Teacher Advancement Program (TAP) model.
Additionally, she worked alongside staff members to create and implement individual graduation and learning plans for each child to ensure they graduated on time with the foundation they needed to be successful in college and career.
In her time working with Alexander, Young and the Green Oaks team saw their school performance score rise from an 'F' ranking to a 'C' – the highest accountability rating every earned by the campus. The school improved every year Young was a member of the leadership team.
"Mrs. Young has the ability to take students who have struggled academically and fallen two to three years behind and brought them to a level exceeding that of their peers," Alexander said. "She has been such an asset to Green Oaks and while we are sad to see her go, she is ready and has the ability to change Booker T. Washington for the better. Mark my words. She is going to do great things."
Goree began the process of selecting the new principal for the historic campus by gathering input from staff, parents, alumni and community members. The overarching theme to their vision was a leader capable of making Booker T. Washington a high-performing, academically successful campus. Goree said Young brings experience not only in rigorous instruction, but also a thorough knowledge of the efforts needed to turnaround schools, particularly in the seventh through 12th grade model.
"Between her extensive experience and academic knowledge, Mrs. Young has the background needed to make Booker T. Washington a progressive campus that can truly prepare all students for college and career," Goree said. "I am confident Mrs. Young is the right person to lead Booker T. Washington into the next chapter while building on the unparalleled legacy of this amazing school."


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China White By Nasomatto Extrait De Parfum
A perfume decant is a small-sized bottle in which the perfumes are poured from the official perfume full-sized bottle to these decant bottles. It is not from the company nor a factory-sealed bottle. Usually decant bottles come in 2.5ml, 5ml, 10ml and 30ml.
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Nasomatto China White was presented in 2008 as a floral-woody fragrance for women, composed of powdery notes of fresh flowers and woody accords. The perfume is available in a bottle with a shiny white cap in amount 30 ml perfume extract. Perfumer is Alessandro Gualtieri.
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