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Effort Level Training
Back before running watches or mobile phones were a thing, runners relied solely on stopwatches and how they felt in regard to what pace they were running at and gauging if their effort was a hard or easy one. There is a lot that we can still implement and learn from these kind of practices.
Effort level training is running at a specific given effort based on your own perceived rate of exertion. For example a very hard effort will be a 8-9 out of 10 and an easier effort a 3-4 out of 10.
It is so important to distinguish how we are feeling in relation to this rather than focusing on what pace our watch is telling us when we are training or running an event.
Sometimes we might be having a bad day. We may be dehydrated or our legs may just be tired or feeling sluggish, so you may not be hitting the paces you want. Being able to evaluate how your body is feeling instead of relying just on numbers is a great tool to have.
The best approach for effort level training is using the BORG RPE (rate of perceived effort) scale. How you are feeling on a scale of 1-10.
For an harder session, depending on what kind of session it is, your RPE may start off at around 6-7 out of 10 because you are feeling fresh, there is minimal fatigue in your body and you are feeling great!
Add 10 more minutes of running into your legs and that RPE is going to rise to about 8-9 out of 10 and for that specific session, that is what you want to be feeling.
In an event scenario you can use this as a pacing judgement, are you half way through a half marathon and your RPE is already at 8? Time to dial back the pace and evaluate how you are feeling.
The way in which you can apply this to your running is by knowing what type of run you would like to accomplish for a given day.
If you want to keep your running nice and easy then keep your RPE at around 2-5 on the scale, on days where you want to maybe add some faster running to your runs add some 3 minute efforts into your run at around a 7-8RPE with a 2 minute recovery then repeat up to 5 times. That will give you a good 15 minute workout to add mid run!
Use these pointers below to get a feel of what a specific rate of perceived may feel like:
RPE 2-4: The effort is going to feel light, you should be able to hold a full conversation at this effort.
RPE 4-5: This effort should feel light/moderate and feel like you could keep running here for quite a long time.
RPE 6-7: The effort is getting a little harder now, this will feel like you can only say a short sentence.
RPE 7-8: Breathing is going to feel pretty laboured at this point but not so much that you can't mutter a word or two
RPE 8+: The effort is now very hard, you will find it difficult to say anything and you will be breathing very heavily.
Using RPE means that you can listen to your body instead of what technology is telling you and you will become a better runner for it. You'll soon be able to distinguish what pace feels too fast or too slow because you have trained by feel.
Not only is it going to benefit your faster sessions and events but it will also help you with your easier recovery runs, these should be run at around 3-4 out of 10 and if you feel like you are running harder than that then it's time to evaluate, (unless your running up a hill then it is bound to change!)
An easy way to apply this to your training is to check the watch at the end of your runs rather than during for one or two of your runs a week and slowly introduce it to your speed sessions then onto your races. Our coaches here at Eastnine have put together a couple of workouts that you can follow here and here to how you can run more mindfully and at a more of a perceived effort level


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Teen spending birthday in jail gets surprise visit, cake from Coquitlam Mountie
A cake and a card Staff Sgt. Paul Vadik took to a Coquitlam teen spending his birthday in jail are seen in this image provided by police.
CTV News Vancouver
Published Tuesday, July 16, 2019 1:02PM PDT
Last Updated Wednesday, July 17, 2019 8:31PM PDT
A Coquitlam teenager who spent his 15th birthday in an RCMP jail got a surprise visit from an officer who wanted to "let him know that somebody cared."
Staff Sgt. Paul Vadik visited the boy in his cell over the weekend.
"This kid's had a lot of struggle in his young life but kindness matters. Hopefully my big-brother-type talks with him will resonate," Vadik said in a statement. "He was turning 15 overnight, so I went and bought him a cake and a card."
According to the force, the gift "went over really well" and the teen was given the officer's contact information when he was released.
"Obviously this isn't something we can do for everyone, but I want young people to understand that police aren't their enemies," Vadik said. "Any time that young guy wants to turn his life around, I'll be ready."

subset: commoncrawl


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Nigel Farage
559 results
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Chris Johns: The tragic death of fiscal arithmetic in Brexit Britain
- Economy
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Nigel Farage describes Trump's 'go back' remarks as 'genius'
- August 3, 2019, 07:24
Nigel Farage has described Donald Trump's "go back" comments aimed at four congresswomen of colour as "genius". The US president's remarks were widel(...)
Tory byelection defeat reduces Johnson's political wriggle room
- August 2, 2019, 18:27
As Conservatives watched their working majority cut to one in the Brecon and Radnorshire byelection on Friday morning, they consoled themselves with t(...)
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- August 2, 2019, 17:44
The Liberal Democrats have promised to consider further alliances with other anti-Brexit parties after a byelection victory in Brecon and Radnorshire (...)
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- August 1, 2019, 20:00
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Brad Pitt on Once Upon a Time in Hollywood: 'There's no set like a Tarantino set'
- Film
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We are in the most famous of Cannes's regally enormous beachfront hotels. A day has passed since the premiere of Quentin Tarantino's Once Upon a Time (...)
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- TV, Radio, Web
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When it happens to Richard Wilson, he gives a wave and keeps walking. Maureen Lipman, on the other hand, tends to assume an expression of weary resign(...)


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Jeff- I read your post and I can relate to your problem. Perhaps you've already received some help but I can tell you this much. I recovered from prostate cancer about 2 yrs ago. My oncologist is also a graduate of Harvard like the doc that wrote this article. He put me on Axiron about 8 months ago after I complained to him of symptoms similar to you. He has no concerns that the T will cause me to get prostate cancer again. I do my 4 month check ups and have my T tested at that time along with my PSA. Everything is normal so far. My T count was initially 50 and now I am in the low 300 range. The Axiron has gotten me back to normal and then some!! I'm 58 and I told him at my last appt that I feel like I'm 40.
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I was depressed, getting fat, and zero libido. My doc did a full blood work up. My Total Testosterone level was 289 ng/dl. He offered TRT but I declined because I knew, at 53, that if I went on TRT my own testosterone production would shut down and at my age I would have a pretty difficult time kick starting it up again. I researched and researched for about a month. I started on Vitamin D 10,000 iu per day ( I knew this was a safe amount because I tested at 26ng/dl and optimum level is anywhere between 40-80ng/dl. I also took 1,200 mg of magnesium, 9mg of Boron and Vitamin K Complex. Tested again 3 months later and blood work showed I was at 720.
Cross-sectional studies conducted at the time of diagnosis of BPH have failed to show consistent differences in testosterone levels between patients and controls. A prospective study also failed to demonstrate a correlation between testosterone and the development of BPH (Gann et al 1995). Clinical trials have shown that testosterone treatment of hypogonadal men does cause growth of the prostate, but only to the size seen in normal men, and also causes a small increase in prostate specific antigen (PSA) within the normal range (Rhoden and Morgentaler 2005). Despite growth of the prostate a number of studies have failed to detect any adverse effects on symptoms of urinary obstruction or physiological measurements such as flow rates and residual volumes (Snyder et al 1999; Kenny et al 2000, 2001). Despite the lack of evidence linking symptoms of BPH to testosterone treatment, it remains important to monitor for any new or deteriorating problems when commencing patients on testosterone treatment, as the small growth of prostate tissue may adversely affect a certain subset of individuals.
A related issue is the potential use of testosterone as a coronary vasodilator and anti-anginal agent. Testosterone has been shown to act as a vasodilator of coronary arteries at physiological concentrations during angiography (Webb, McNeill et al 1999). Furthermore men given a testosterone injection prior to exercise testing showed improved performance, as assessed by ST changes compared to placebo (Rosano et al 1999; Webb, Adamson et al 1999). Administration of one to three months of testosterone treatment has also been shown to improve symptoms of angina and exercise test performance (Wu and Weng 1993; English et al 2000; Malkin, Pugh, Morris et al 2004). Longer term studies are underway. It is thought that testosterone improves angina due its vasodilatory action, which occurs independently of the androgen receptor, via blockade of L-type calcium channels at the cell membrane of the vascular smooth muscle in an action similar to the dihydropyridine calcium-channel blockers such as nifedipine (Hall et al 2006).
Xenoestrogen is a chemical that imitates estrogen in the human body. When men are exposed to too much of this estrogen-imitating chemical, T levels drop significantly. The problem is xenoestrogen is freaking everywhere — plastics, shampoos, gasoline, cows, toothpaste. You name it and chances are there are xenoestrogen in it. The ubiquitous nature of this chemical in our modern world is one reason some endocrinologists believe that testosterone levels are lower in men today than in decades past. It's also a reason doctors say the number of boys born with hypospadias — a birth defect in which the opening of the urethra is on the underside of the penis and not at the tip — has doubled. Note to expecting parents: make sure mom stays away from xenoestrogens during the pregnancy.
In high-fat high-furctose fed rats, ginger neutralized diet induced impairment in glucose regulation, dyslipidemia, and oxidative stress [28]. This observed anti-diabetic activity of ginger powder is credited to two active components: 6-paradol and 6-shogaol [29]. They both exhibit potent activity in stimulating glucose utilization by 3T3-L1 adipocytes and C2C12 myotubes. In the high-fat diet mouse model, 6-paradol decreased blood glucose, cholesterol and body weight.
When I first started TRT, my physician prescribed a cream that you rub into your skin. The cream version of TRT is not too convenient, because if someone touches you while you have the cream on, the testosterone can rub off on him/her. This can be really bad around kids or pregnant women. If you're sleeping next to someone, the cream can get on the sheets and transfer over that way, too. The cream can be annoying, but it works. There's also a gel version called AndroGel; I skipped it because it doesn't absorb as well as the cream does.
"I have seen them work for people," says GP and hormonal therapy expert at Omniya London, Dr Sohere Roked. "I think sometimes people feel that it's not a good thing to do or they're just wasting their time taking it, but I have seen people who combine that with a good diet and exercise and have noticed a change in their physique, their energy, their mood, and the sort of things that testosterone would naturally help."
Finally, we looked at the proprietary blends of our remaining boosters, and dug into their ingredient lists. Supplements frequently include ingredients known for their "folk-lore" value; they're believed to work, even when there isn't any scientific background to prove it. Though we didn't ding points if an ingredient wasn't proven to be good (just so long as it wasn't proven to be bad), we didn't want to include any ingredient with evidence of causing harm.
A study out of the University of Mary Hardin-Baylor in Belton, Texas, examined the effects of fenugreek supplementation on strength and body composition in resistance-trained men. Researchers found that while both the placebo and fenugreek groups significantly increased their strength during the first four weeks, only the fenugreek group saw significant increases in strength after eight weeks of training and supplementation.[5]
The oldest form is an injection, which we still use because it's inexpensive and because we reliably get good testosterone levels in nearly everybody. The disadvantage is that a man needs to come in every few weeks to get a shot. A roller-coaster effect can also occur as blood testosterone levels peak and then return to baseline. [See "Exogenous vs. endogenous testosterone," above.]
The mineral zinc is important for testosterone production, and supplementing your diet for as little as six weeks has been shown to cause a marked improvement in testosterone among men with low levels.1 Likewise, research has shown that restricting dietary sources of zinc leads to a significant decrease in testosterone, while zinc supplementation increases it2 -- and even protects men from exercised-induced reductions in testosterone levels.3
Male hypogonadism is a clinical syndrome caused by a lack of androgens or their action. Causes of hypogonadism may reflect abnormalities of the hypothalamus, pituitary, testes or target tissues. Increases in the amount of testosterone converted to estrogen under the action of the enzyme aromatase may also contribute to hypogonadism. Most aspects of the clinical syndrome are unrelated to the location of the cause. A greater factor in the production of a clinical syndrome is the age of onset. The development of hypogonadism with aging is known as late-onset hypogonadism and is characterised by loss of vitality, fatigue, loss of libido, erectile dysfunction, somnolence, depression and poor concentration. Hypogonadal ageing men also gain fat mass and lose bone mass, muscle mass and strength.
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We'll help you choose your trees, with our expert advice
Due to the snow the nursery site will be from 12pm Thursday and are likely to be closed until Monday.
1st Mar 2018
The nursery will close at 5pm on Friday the 22nd of December and will re-open on Tuesday the 2nd of January 2018
21st Dec 2017
The time has come to start planting trees and hedges from bare root stock.
24th Nov 2017
What with the windy weather of last week, the leaves have really started falling round here now. If you're finding the same in your garden, then this is the perfect time to start making leaf mould.
27th Oct 2017
Who doesn't love Autumn? There's so much colour to enjoy down here at the nursery that the dark mornings are soon forgotten. Here are a few delights we've spotted recently.
13th Oct 2017
Bare root trees and hedging are now available on the website for pre-order, but will only be ready for delivery from mid-November.
28th Sep 2017
One beautiful sunny day last April Joe Swift and the Gardeners' World film crew came and spent the day filming at Chew Valley Trees and the results will be shown on Friday.
9th Mar 2016
The Chew Valley Trees garden 'Green is the Colour' features in this lovely Hampton Court Palace Flower Show video
14th Jul 2014
Over the summer the BBC's Gardeners' World popped by to film and talk all about our entry to Hampton Court Palace Flower Show
13th Jul 2014
Barely time to put pen to paper since the show opened. Judging Day was Monday so Saturday and Sunday we were pulling out the stops to get all the last minute touches and details in place.
10th Jul 2014


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Here's your daily devotional!
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""God Did Not Make Salvation Complicated ""
Galatians 5:8
That kind of persuasion does not come from the one who calls you.
Thoughts for Today:
Often times I receive questions from people who seek clarification or additional insight on a particular verse of the Bible. I'm always happy to help in any way I can. It's one of the reasons God placed us in His family, so we would have access to teachers and other mature Christians who can help to broaden and deepen our knowledge of His Word. However, sometimes the questions have nothing to do with anything in the Scriptures. I ask, "Where did you get that idea? It certainly didn't come from the Bible!" Unfortunately, some Christians get their ideas from very odd places. I've had people say to me, "I've been reading Mary Baker Eddy (Christian Science), and she said...." or "I went to a Scientology meeting and they said...". In our passage today, Paul is saying, "That kind of thinking does not come from God, so why are you listening?"
Some very strange thoughts can even come from so-called "Christian" authors and speakers, all of which have the potential to take us way off course. It's one of the reasons I am a firm believer in the sufficiency of the Bible -- all by itself. We don't need special tracts, literature, or the interpretations of humans to unlock for us the "secrets" of Scripture. If we really want to know the truth, all we need to do is read the Word.
My advice to anyone who asks questions is to read your Bible. Why? Because when we rely on God's Word, our foundation will always be solid and secure. And we will be a lot less susceptible to being persuaded by newly "inspired" philosophies.
Questions to Ponder:
Do you know the truth of Scripture? It's really very simple: God loves us, we are sinners, He sent His Son to die for us, and when we believe and trust in Him we are forgiven and receive eternal life. Humans make God's plan a lot more complicated. Have you become confused? Paul is simply saying that if you are confused, God is not the one who made salvation complicated.
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There's nothing like God's Word to create purpose in your life that lasts the entire day and beyond. We encourage you to Read, Carry and Share the Word of God. Pocket Devotions are sent by E-mail every weekday (Monday to Friday). On weekends we encourage you to be creative and study on your own in any area of Scripture where God leads you.
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About the author
Pocket Devotions are written by Mike Brooks. A retired businessman, he is Moderator of South Shores church, leads the Deacon Board, serves on the finance committee, and he teaches a Men's Bible study and the Men's Ministry. Mike has a passion for evangelical missions. He is the husband of Sherry; the father of Ryan, Natalie, Krissy, Rebecca, and Amanda; the father-in-law of Ariel; and the grandfather of Conner and Christian.


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We have partnered up with Study Loans Australia make becoming a commercial drone pilot easier and more affordable than ever before!
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Correa wants some US military officials to leave
Sponsored Stories Former Arizona Rep. Don Shooter shows health improvement New Valley school lets students pick career-path academies Check your body, save your life Top Stories The most recent was Ambassador Heather Hodges in 2011 in response to a diplomatic cable divulged by WikiLeaks in which Hodges accused a newly retired police chief of a long history of corruption and speculated that Correa was aware of it. She was later replaced.Shortly after assuming power, Correa purged Ecuador's military officers deemed to have close relations with U.S. counterparts. He also ended an agreement with Washington that allowed U.S. drug interdiction flights to be based at the Ecuadorean airfield in Mantua.Correa is popular at home for his poverty-fighting programs but widely criticized for stifling civil liberties.___Associated Press writer Frank Bajak in Lima, Peru, contributed to this report.(Copyright 2014 The Associated Press. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.) QUITO, Ecuador (AP) – President Rafael Correa said Wednesday that Washington has too many military officers assigned to its embassy in Ecuador and he plans to order some to leave.Correa, a U.S.-educated economist who calls himself a "modern leftist," made the remarks during a meeting with international correspondents and did not offer any more details."There are about 50," he said. "What justifies that?" Parents, stop beating yourself up Ex-FBI agent details raid on Phoenix body donation facility Milstead says best way to stop wrong-way incidents is driving sober "Unfortunately, these people have been infiltrated in all sectors, which scandalously seemed normal. They flew in the helicopters of the air force, of the army. It was normal for foreign soldiers to be flying with our soldiers in frontier areas."The U.S. Embassy's press officer, Jeffrey Weinshenker, told The Associated Press that it had not received any notification from Ecuador's government about the subject."There are about 20 military and civilians accredited before the Ecuadorean government to participate in a range of activities," Weinshenker said. "All our activities occur with the explicit approval of Ecuadorean authorities."Relations between the U.S. and Ecuador have been rocky in recent years, and Correa's government recently announced it was asking the U.S. Agency for International Development to leave, accusing it of backing the opposition.His government also renounced eligibility for U.S. trade preferences last year when Washington was trying to pressure it into rejecting asylum for Edward Snowden, the U.S. leaker living in exile in Russia.Correa has expelled at least three U.S. diplomats since first taking office in 2007. Comments Share Clean energy: Why it matters for Arizona


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Tire Shops in Richmond, TX
YP - The Real Yellow PagesSM - helps you find the right local businesses to meet your specific needs. Search results are sorted by a combination of factors to give you a set of choices in response to your search criteria. These factors are similar to those you might use to determine which business to select from a local Yellow Pages directory, including proximity to where you are searching, expertise in the specific services or products you need, and comprehensive business information to help evaluate a business's suitability for you. "Preferred" listings, or those with featured website buttons, indicate YP advertisers who directly provide information about their businesses to help consumers make more informed buying decisions. YP advertisers receive higher placement in the default ordering of search results and may appear in sponsored listings on the top, side, or bottom of the search results page.
DH Tire
1. Firestone Complete Auto Care
8012 W Grand Pkwy SRichmond, TX 77406
Click to Schedule Your Appointment Now!Schedule Appointment
From Business: Firestone Complete Auto Care is a full-service auto maintenance and repair shop offering a large and affordable selection of tires, convenient hours & locations…
2. Meineke Car Care Center
4030 Avenue HRosenberg, TX 77471
From Business: Meineke is your one-stop shop for all of your car care needs. Visit us today or save time by scheduling your appointment online at meineke.com. Contact us for…
3. Richmond Tire and Automotive
1041 Fm 359 RdRichmond, TX 77406
this is the third time they have screwed us over it will be the last. on10-16-10 we bought 2 new tires for the front & a front end…
4. Oscar's Tire Center
4104 Avenue HRosenberg, TX 77471
I bought some wheels & tires for my truck at Oscar's. I looked around a couple of shops and, the best price was at Oscar's. Some of the other…
5. Central Truck Tire
913 Crabb River RdRichmond, TX 77469
From Business: 18 wheels specialty.
8. Stavinoha's Tire Shop
10015 Fm 361 RdRichmond, TX 77469
9. Walmart - Tire & Lube Express
5330 Fm 1640 RdRichmond, TX 77469
10. Carkart.com
25547 Canyon Crossing DrRichmond, TX 77406
They deliver perfectly on time and never give false promises.
11. Discount Auto Care
4307 Avenue HRosenberg, TX 77471
First time going to them and it was a great first experience.The prices are great & they got the job done in good timing.I'd definitely go back!!
12. Century Automotive & Transmission
811 Plantation DrRichmond, TX 77406
I won't take my car anywhere else! The mechanics and office staff at Century Automotice are nothing but professional and friendly. The prices are…
13. All Out Off Road
708 E Highway 90aRichmond, TX 77406
Totally tried to rip me off. Sent known damaged goods and then tried to lie about it. Gave me the run around for over two months. Customer…
14. Greatwood Auto Collision
1500 Crabb River RdRichmond, TX 77469
We have used Greatwood auto for all our collision (2×)& detailing work for a few years. My husband and I take great care of our vehicles and know…
15. Integrity Tire & Auto
921 E Highway 90aRichmond, TX 77406
From Business: Family owned and operated tire dealer specializing in major branded tires. We offered state of the art equipment and top-notch, ASE certified technicians. We…
16. Kwik Kar Lube & Auto Repair
9814 S Mason RdRichmond, TX 77406
17. Greatwood Auto Center
1520 Crabb River RdRichmond, TX 77469
From Business: Since our grand opening in winter 2002, Greatwood Auto has earned a positive reputation with our customers. In fact, most of our customers are return customers,…
18. Auto Technologies
1608 Crabb River RdRichmond, TX 77469
From Business: Auto Technologies opened its doors for business on February 1, 2005. Owner Jay Farris after 35 plus years in the automotive industry and a passion for…
19. Long Meadow Car Care
20941 W BellfortRichmond, TX 77406
From Business: Welcome to Long Meadow Car Care since 1989 our technicians have been servicing the Katy area. The shop opened its doors in 1992 and has 30+ years of experience.…
20. O'Reilly Auto Parts
1021 E Highway 90aRichmond, TX 77406
From Business: Your RICHMOND TX O'Reilly Auto Parts store is one of over 5,000 O'Reilly Auto Parts stores throughout the U.S. We carry all the parts, tools and accessories you…
21. Quick Lane Tire & Auto Center
23301 Fm 1093 RdRichmond, TX 77406
22. Competitive Tire
51 E Highway 90aRichmond, TX 77406
23. Auto Check
1141 E Highway 90ARichmond, TX 77406
Service is excellent, very professional and knowledgeable. They advised me not to repair my car. It wasn't worth it. Now that's honesty and…
24. Bercher Tire and Service Center Inc
4310 Avenue H Ste 10Rosenberg, TX 77471
Brought my truck in for new tires, wheels, lift! They hooked me up! Very nice, took their time with me. Highly recommend!!
25. Zurovec's Auto & Transmission Repair
310 Jackson StRichmond, TX 77469
This business's owner is up front and honest about your auto repair needs.
26. Dillard's Mechanical Specialist
3008 Fm 359 RdRichmond, TX 77406
I had a belt break and my car started over heating on Hwy 59 during rush hour. With one phone call to Dillard's Mechanical they sent a wrecker for…
27. Rosenberg Shamrock
4520 Avenue HRosenberg, TX 77471
Went to get oil change the guy that did the oil change ended up reversing my car into another car then the owner told me to go get an estimate and…
28. Car-X Tire and Auto
Ecoscapes of cinti...honest..harworking...creative earth friendly..provided premo landscape care for CAR X BLUE..ASH..OHIO
29. Meineke Car Care Centers
The San Pedro location is the best auto service around! These guys are friendly, personable, and know their stuff. I was able to do warranty work…
30. Firestone Complete Auto Care
23828 Southwest FwyRosenberg, TX 77471
Click to Schedule Your Appointment Now!Schedule Appointment
From Business: Firestone Complete Auto Care is a full-service auto maintenance and repair shop offering a large and affordable selection of tires, convenient hours & locations…


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Cool pics brad!
May I ask is that a purpose-built watch case? Where do you get a thing like that?
Also, did you win that cool yellow-dialled AW? I hope so :)
cheers, pritch
55 watches. 30 Casios. Appalling bank balance!
Hi Pritch,
I lost that AW-510, out bid in the last two minutes.; But I did win a AWG-500J-1AJF; loaded with Atomic/Solar, count-down, etc; my case I got at a local hardware store, can be made to fit your needs; at the rate I'am going looks like I will need two cases.
Have a great day.
OMG! That case is absolutely brilliant!
...It does not do to dwell on dreams and forget to live!
Direct sunlight is not good for long term sustainability of LCD screens.
Hi petew,
Yes this is true; at the most 45mins, in the afternoon sun; the case keeps them all in one place and the above panel stores all the tools; cheap too-about 25$USD.
Have a great day.
Aww, I know that feels, the outbid thing, I seem to go through phases of that, though lately I'm in one of those phases where I put a bid in really not expecting to win then actually do...Originally Posted by brad15470
this happened with new men in yellow old-style mudman last night for $200 inc. shipping, that was literally my last late bid, wasn't going to try again, but there it was, you won the item, pay now, another G, financial ruin, etc.
I figure if I do need money I can sell again and at least get most of the money back, so I hope there'll still be loads of G fans around in futre
55 watches. 30 Casios. Appalling bank balance!
Hi Pritch,Originally Posted by pritch
I'am not a big Ebay guy; if I see something good I give it a shot; I like the personal sales, may be more in $$, but almost a sure thing; and the G-shock world seems to always have new members; I have three coworkers now wearing G-shocks, & love them.
Have a great day.


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There are several different versions of video poker, all of which come with extremely favourable odds for the player (even positive expectation by some estimates). See which variants present the best edge with our overview of video poker variants (along with pay-tables). All pay-outs are calculated according to betting five credits and assume 'optimal' play.
Unlike traditional slot machines, video poker is THE ONLY game where the pay table clearly indicates the return on your gambling dollar, based on your ability to play mathematically correctly. By practicing your favorite game for free at home, you can learn to play perfectly. Not only can you win more money, but you can also enjoy wining, dining and entertainment set aside for the casino's best players.
5. Chart your course – An easy way to get better at video poker is to simply print out a Basic Strategy chart. As a game of skill, this gives you a much better chance at winning. There are numerous online charts that can be printed and fit in your wallet. If you're playing online, leave a window or tab open for your strategy guide to make sure you're making the right moves.
Prior to this chapter you have learned everything you need to know about video poker in order to begin live casino or online play. You now know how the various different video poker games work. You learned about bankroll sizes. You learned about strategy charts; how they are developed and how they are used for live casino and online play. You now have all the tools you need to become a successful player of live casino video poker or online video poker for that matter, as all of the information in the guide applies to either.
Caribbean Stud poker is also a 5-card poker game but players must beat a dealer. In this game, players will also place an Ante bet before they are dealt the cards. They will then get 5 cards facing up, while the dealer will get 4 cards facing down and 1 card facing up. Players will then decide if they want to fold or if they wish to call. If they call, they will place another bet that is equal to twice the original bet. If they call, the dealer's final poker card will be revealed and the showdown will take place. In order for the dealer's hand to qualify, it has to at least have an Ace and a King. If the hand does not qualify, the player will win regardless of his hand. Some games might also offer a progressive jackpot that is triggered when players achieve a royal flush.
The strategy below is the Wizard's simplified strategy for Jacks or Better. You give up just a tiny part of the return (99.46% instead of 99.54%) and in exchange you get a strategy that's much, much easier to learn and remember than the perfect strategy. The 0.08% penalty costs you only $0.60 per hour of play on average, assuming a quarter machine played at 600 hands per hour.
Those machines are hard to find. Casinos don't like to put games on the floor that potentially lose money. Your best bet for finding these games is in downtown Vegas (not on the Strip) and at locals casinos, which have to be more competitive than Strip casinos in order to lure customers there away from the Strip. Here again, VPFree2 can help you find good-paying machines.
Like most great casino games, online video poker takes a simple concept that requires a combination of luck and skill. Players who enjoy video poker games are often very passionate about playing these machines. But to get the best odds possible, you'll need to have a deep knowledge of video poker strategy. This can help you to increase your chances of winning on a consistent basis.


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Swivel Bar Stool Counter Dinning Chair
This swivel bar stool is perfect to decorate your living room and also adds a contemporary touch to your office, bar or restaurant.
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Product Details
Shipping & Return
Large Order Deals
This swivel bar stool is perfect to decorate your living room and also adds a contemporary touch to your office, bar or restaurant.
Made of PU leather, the dining chair is wear-resistant, anti-aging, breathable and no peculiar smell. The base and footrest are both constructed of chromed steel, which makes the stools durable and stable. The square seat with streamlined backless design makes it modern and stylish. Semi-circular footrest offers extra comfort. The height can be adjusted easily and safely by a handle and the bar stool can swivel 360 degrees.
The assembly of this bar stool is easy. Don't hesitate to buy it now!
Special Blend
Perfect Countertop Stools with a Slim Profile
I wanted to get four stools in front of my six-foot island. The profile of these stools work perfectly against the island countertop that swings out 8" over the island. We bought the brown and the color is very rich and dark. The padding is minimal, but comfortable. The back lip is helpful to keep one from sliding back. I will be purchasing felt for the base of these so that the plastic base does not scratch up the wood floors.
Anonymous User
Can't beat the price
Excellent chair, especially for the price. I put this in my master bathroom vanity and it fits perfectly and looks really nice.
Anonymous User
Priscila Curiales
Five Stars
Hermosos !!??
Chelsea Kate Paclibar
Easy to assemble and very useful
Perfect for my daily use of- using as a makeup chair for my higher leveled vanity, and sometimes as a desk computer chair. Very classy looking and super easy to assemnlw
It was fun and easy to put together
It was fun and easy to put together, and has lasted well through a year of use and mild abuse. Highly recommended.
Kai Chan
Good value and stylish.
Look very stylish and good value.
Simply nice
I like it simple.
Anonymous User
... three of these swivel bar stools and we absolutely LOVE them! They fit perfectly at our island in ...
We bought three of these swivel bar stools and we absolutely LOVE them! They fit perfectly at our island in our kitchen.
Anonymous User
Solid choice.
Needed some chairs for newly installed kitchen island. These looked good and I liked the idea of them sliding under the island when not in use. They seem durable as my son has figured out he can sit on them and bounce around. Purchased three total and no issue after almost a year.
Priced for good value
Easy to assemble, stylish design
Anonymous User
Five Stars
Love these stools!
Anonymous User
and the kids love it.
for the price, it is durable, and the kids love it.
Anonymous User
I thought it would be great to get a bar stool that is modern and ...
I bought this for our new office since have downsized to a smaller location. I thought it would be great to get a bar stool that is modern and comfortable. Great price for the quality.
Anonymous User
Very nice
Not the best material but all together looks great
Therissa Carmichael
Five Stars
Was a gift .he's happy
The assembly is super easy, they are stable and comfortable and they ...
I would buy more if I could fit more in my bar!! The assembly is super easy, they are stable and comfortable and they look great!! Love them!
Nathan R. Jessup
Easy assembly, real nice looking and they function just ...
For the price, these can't be beat. Easy assembly, real nice looking and they function just fine. Not much for cushioning but overall can't complain.
Anonymous User
Five Stars
I use this while i play guitar and can sit comfortably the whole
Just as described. Very comfy for a stool. I use this while i play guitar and can sit comfortably the whole time
FREE Shipping
Shipping up to 2-5 days.
Orders normally are shipped out via UPS, USPS and trucks.
No delivery to Alaska, Guam, Hawaii, Puerto Rico.
No delivery to FPO, APO, and PO Box addresses.
Note: 8.25% sales tax will be applied for orders shipped to CA. No sales Tax for other states.
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A: Quality or other related returns: We do our best to ensure that the products we deliver to you are of a high quality, and in good working order and without defects. If you have received a product which turns out to be defective or otherwise of poor quality, please notify us as soon as reasonably possible, we will exert great effort to cope with the issue according to the status of the item with partial refund, full refund or return for replacement.
B: Non-quality related returns: We are not responsible for any return shipping costs in case that you are not completely satisfied with your purchase nor accidentally placed the wrong order after receiving the item.
Please note that order cancellation after shipment will be liable to the recall cost charged by UPS, which is $15.90. Contact us immediately if you decide to cancel your order.
Thank you for your interest doing business with us!If you would like to get a better offer for your large orders, you could fill in the blanks below with required info. We need the following information about your order: your personal email address, the SKU or the link of the item that you want to order, item's quantity (The minimum quantity should be 30 pieces), the shipping state and zip code. We will contact you with a special offer ASAP after we receive your inquiry.
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Seasons of Love
Parkland drama students lived out their dreams, when they performed "Seasons of Love" from "Rent" at the 72nd Annual Tony Awards.
The song from "Rent" honored the drama department director at Marjory Stoneman Douglas High School, who helped save students during the massacre.
That's right, when Conor and Claire Flynn tied the knot recently their friends decided to surprise them during the reception
Listen to the track below. "Glee" used the song "Seasons of Love" in a tribute to the late Cory Monteith in the show's fifth
The episode was written and directed by Mindy Kaling, who wrote the original Dundies episode, and is the penultimate in the
Bono and Annie Lennox promote action and awareness about HIV and AIDS in Africa: They can't sing, but who cares? They're


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We asked a Cats superfan what the musical is actually about, and their answer was baffling
- Posted by
- Hannah-Rose Yee
What you need to know about the feminist retelling of history
Valid for all performances until 4 May, excluding 24 April matinee only
Plus an overnight stay at a top London hotel
Elsa and Anna are making their way across the pond
Look beyond the pies
In Max Martin's pop-heavy West End show, Juliet picks up the dagger and… gets a life
The hotly anticipated musical is a remake of the 1961 classic.
So... are you ready for Meghan Markle: The Musical?
There'll be more razzmatazz than you can shake a tap shoe at
Discover a whole new world of theatrical magic with Disney's spectacular West End musical
Kate Prince is the choreographer-director of Sylvia, a musical about suffragette Sylvia Pankhurst – and Stylist's Woman of the Week.
Stylist talks to cult feminist cartoonist Alison Bechdel about films, politics and what makes her hopeful in the age of Trump.
"Are we going to prom or to hell?"
Win tickets to see 42nd Street in the West End
We already can't wait for this
This is not a drill
The Disney gods have heard our prayers at last
The story of her life will be hitting the stage
All we really want is to see this show in the West End
An all-singing, all-dancing Central Perk


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Dumpster Rental 94602
Rent a Dumpster in 94602 Now!
Quick 1-minute quote in 94602
Dumpster rental specialists are standing by to give you a quick, no-hassle quote. Let us know what dumpster size you are looking for, when you need it, and what zip code your roll-off is going to.
We are always available to help
Simply give us a call and we will answer any questions you may have about the 94602 dumpster rental procedure, allowed materials, size you may need, etc.
Next-Day delivery of your dumpster
Our roll off containers can usually be delivered in 94602 the day after you place your order. Make sure to call us early to ensure timely delivery.
Get a Quote! (888) 880-7691
What Kinds of Debris Can I Place Into a Dumpster?
It's possible for you to place most forms of debris into a dumpster rental in 94602. There are, nevertheless, some exceptions. For instance, you cannot put substances into a dumpster. That includes motor oil, paints, solvents, automotive fluids, pesticides, and cleaning agents. Electronics and batteries are also banned. If something presents an environmental risk, you probably cannot place it in a dumpster. Contact your rental business if you're uncertain.
That leaves most forms of debris you could place in the dumpster, include drywall, concrete, lumber, and yard waste. Pretty much any kind of debris left from a construction job can go in the dumpster.
Specific types of acceptable debris, nevertheless, may require additional fees. In the event you plan to throw away used tires, mattresses, or appliances, you should ask the rental business whether you are required to pay another fee. Adding these to your dumpster may cost anywhere from $25 to $100, depending on the item.
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Picking the top dumpster for your job is an important aspect of dumpster rental in 94602. Should you decide on a dumpster that is too little, you will not have enough room for your debris and waste, which means you will have to schedule extra trips. In case you select one that is too huge, you will save time, but you will waste money.
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Do I require a permit to rent a dumpster in 94602?
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If this really is true, give the dumpster company a call and they will probably come pick your container up early; this will enable them to rent it to someone else more instantly. You normally WOn't get a reduction on your own rate if you ask for early pickup. Your rental fee includes 7 days (or no matter your term is), whether you use them all or not.
What Size Dumpster Should I Get for a Residential Clean Out in 94602?
Residential clean outs usually do not demand large dumpsters. The size that you require, though, will be contingent on the size of the job.
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What You Should Expect to Spend on your Dumpster Rental in 94602
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Prevent Hidden Fees When Renting a Dumpster
Most dumpster rental businesses in 94602 have clear-cut policies that will help you realize just how much it costs to rent gear. Following this advice can help you avoid hidden fees when renting a dumpster in 94602.1. Get a Price Quote
Constantly get a price quote that comes with a breakdown of the rental gear and services.2. Return the Dumpster on Time
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Common things to place in a roll off dumpster
When you rent a roll off dumpster, you may be enticed to throw anything and everything indoors. Common items which individuals commonly dispose of in a dumpster include solid waste material and most routine household and construction waste, together with tree limbs and landscaping debris. They can also be utilized for company and commercial cleanouts, home renovations, getting rid of trash when you are moving to another house, larger landscaping occupations and much more.
A record of things you CAn't set in a roll off dumpster contains paints and solvents, automotive fluids, pesticides, chemicals, electronics and batteries. If you make an effort to contain these things, you'll probably get an additional fee. Other items which will undoubtedly incur an additional fee include tires, mattresses and appliances. Additional heavy substances are also not allowed; things that are too heavy may exceed government transport regulations and be unsafe to haul.
Dumpster Rental Companies Near 94602
|Company Name
|Shoreline Park
|(650) 903-6392
|(877) 221-4081
|Southern California Disposal
|(310) 828-6444
|Concord Disposal Services
|(925) 682-9113
|Vallejo Garbage Service
|(707) 552-3110
|Ridgecrest Sanitation
|(760) 375-8495
|Ron's Hauling & Clean Up Services
|(818) 893-6360
|BLT Enterprises
|(916) 379-0500
|West County Resource Recovery
|(510) 412-4500
|Avel Roll Off Rubbish & Healing
|(310) 323-7353
Our Service Area
Zip Codes in Oakland94601 94602 94603 94604 94605 94606 94607 94609 94610 94611 94612 94613 94614 94615 94617 94618 94619 94621 94622 94623 94624 94649 94659 94660 94661 94666 94625
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Dumpster Sizes Available 94625
Get started in less than 60 seconds. Pick up the phone and get a quote now!
10 Yard
Great for small projects
- 12 feet long
- 8 feet wide
- 4 feet tall
20 Yard
For moderate sized cleanouts
- 22 feet long
- 8 feet wide
- 4.5 feet tall
30 Yard
All around good dumpster size
- 22 foot long
- 8 feet wide
- 6 feet tall
40 Yard
For the largest projects
- 22 foot long
- 8 feet wide
- 8 feet tall
*Dimensions & availability may vary by location. Call to confirm.
Thousands of satisfied customers
We take pride in providing our community with great prices and excellent customer service on dumpster rentals. Join thousands of others and get the dumpster you need, for the price you deserve!
We accept
All major credit cards accepted for dumpster rentals in 94625.


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G-Eazy ft. Lil Wayne & Yo Gotti "Order More" Remix
G-Eazy (@G_Eazy @YoGottiKOM @LilTunechi) extends the reach of "Order More", a banger of a single from his sophomore album When It's Dark Out. G adds Lil Wayne and Yo Gotti as featured guests to this catchy tune, as a follow up to his popular track "Me, Myself & I". Listen below.


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6 Properties Found.
2 Beds • 2 Baths • 2,320 Sqft
This Gorgeous Island Estate Is A Must See! Situated On .62 Acres With 187ft Of Beautiful Bay Front Property The Views From This Home Are Absolutely...
3 Beds • 2 Baths • 1,647 Sqft
Welcome To St James City Located On The South End Of Beautiful Pine Island. This Three Bedroom Two Bathroom Split Floor Plan Home Is Situated On A ...
3 Beds • 2 Baths • 1,390 Sqft
Located In One Of The Nicest Neighborhoods In St James City, This Home Offers 2 Master Suites And A 3rd Guest Room/office With Sliding Glass Doors,...
3 Beds • 2 Baths • 1,629 Sqft
No Need To Call The Property Brothers - This One's Move-in Ready! Impeccably Updated And Impressively Detailed 3br, 2ba, Easy One-level Living Home...
2 Beds • 2 Baths • 1,280 Sqft
Top Dreaming Of Island Life Because You Can Take Advantage Of This Stellar Opportunity To Own This Tropical Waterfront Bungalow Beaming With Charac...
3 Beds • 2 Baths • 1,152 Sqft
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Data last updated: August 19th, 2019 at 10:49pm EDT and updating occurs daily
The data relating to real estate for sale on this Website come in part from the Broker Reciprocity Program (BR Program) of M.L.S. of Naples, Inc. Properties listed with brokerage firms other than Naples Homes - Florida Realty & Co are marked with the BR Program Icon or the BR House Icon and detailed information about them includes the name of the Listing Brokers. The properties displayed may not be all the properties available through the BR Program.


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Business Cards Online Print Australia Create
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Business Cards Online
|Published Date
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Maruti Suzuki Q1 preview: Demand slowdown, low volumes to drag earnings
Maruti Suzuki down for sixth straight day on disappointing Q4 results
Bajaj Auto Q1 preview: Adverse product mix, discounts to weigh on profit
Maruti Suzuki slips 2%, hits over two-year low amid earnings concerns
Maruti Suzuki extends fall on production cut report; down 7% in four days
Kargil Vijay Diwas
India will commemorate 20 years of the Kargil War today. President Ram Nath Kovind will join the celebrations at War Memorial in Drass, Kargil district in Jammu and Kashmir.
State Governor Satya Pal Malik, Chief of Army Staff General Bipin Rawat, Air Chief Marshal Birender Singh Dhanoa and the Chief of Naval Staff Admiral Karambir Singh will receive the President on his arrival, sources told IANS.
A 'Victory Flame' lit by Defence Minister Rajnath Singh on July 14 at the National War Memorial in Delhi will be received by the army chief in Drass on Friday. It will be be merged with the eternal flame at the Kargil war memorial.
Huawei to launch its first 5G smartphone
China's telecom giant Huawei is planning to release its first 5G smartphone on July 26 to march ahead in the global race for setting up the super-fast telecommunications system, amid simmering tensions with the US over technology and trade. Read more
Maruti Suzuki Q1 results
The country's largest carmaker Maruti Suzuki (MSIL) will report its June quarter earnings on Friday. Analysts expect a weak quarter for Maruti due to the slowdown in demand and plummeting volumes which would offset the gains due to higher net realization.
During the quarter, MSIL volumes declined around 18 per cent year-on-year (YoY) and around 12 per cent quarter-on-quarter (QoQ) to 402,594 units. Read more
ED to question Amrapali group CFO in Lucknow
The Enforcement Directorate has summoned Amrapali group's Chief Financial Officer, Secretary and others to Lucknow for questioning on Friday on charges of money laundering.
The official told IANS that the agency would also question several other officials of the Amrapali group next week.
The ED also proposes to approach the court to seek the custody of Amrapali Group chief Anil Sharma, who is lodged in jail since February.
Bajaj Auto Q1 results
Bajaj Auto will declare its June quarter results on Friday. And, although the company has reported a rise in volumes in an otherwise subdued quarter for auto firms, analysts expect the inferior product mix and higher discounting to drag down the company's profit. Read more


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Bethsaida B&B
- Free cooked-to-order breakfast and free WiFi in the lobby
- Collect nights
This is a converted Church and a unique place to stay. Excellent service and free use of…
Great place to stay, came up for a business trip. Loved it so much thinking of coming…
More great choices
What's around Bethsaida B&B
- St Dogmaels Abbey (4-minute walk)
- The Coach House Visitor Centre (5-minute walk)
- Cardigan Castle (22-minute walk)
- Cardigan Guildhall Market (26-minute walk)
- Poppit Sands Beach (38-minute walk)
- Welsh Wildlife Centre (44-minute walk)
- Mwnt Beach - 6 mi / 9.6 km
- Mwnt Church - 6 mi / 9.7 km
Getting around
- Cardiff (CWL-Cardiff Intl.) 74.4 miles/119.7 km
- Tenby Station 21-min drive
- Clunderwen Station 27-min drive
- Fishguard and Goodwick Station 29-min drive
At a glance
Key facts
- 5 rooms
- Arranged over 1 floor
- Check-in time 4:00 PM-7:00 PM
- Check-out time is 10:30 AM
Required at check-in
- Credit card or cash deposit required
- Government-issued photo ID required
- Minimum check-in age is 18
- Free WiFi in public areas
- Free nearby parking
Other information
- Smoke-free property
At the property
- Free cooked-to-order breakfast daily
- Dry cleaning/laundry service
- Number of buildings/towers - 1
- Year Built – 1837
- Garden
In the room
- Pillow menu
- Premium bedding
- Free toiletries
- Hair dryer
Also popular with travellers from the UK
Special features
Awards and affiliations
Green/Sustainable Property
This property participates in Green Key (nogle), a programme that measures the property's impact on one or more of the following: The Environment, the community, the cultural heritage and the local economy.
Bethsaida B&B's small print
Also known as
- Bethsaida B&B St Dogmaels
- Bethsaida St Dogmaels
- Bethsaida B&B Cardigan
- Bethsaida Cardigan
Optional extras
Cribs/Infant beds are available for GBP 30.0 per day
We have included all charges provided to us by this property. However, charges can vary, for example, based on length of stay or the unit you book.
Didn't find the right property?Continue searching for Cardigan, Wales, United Kingdom
Recent reviews
Exceptional 9.8 From 16 reviews
Great welcome and very nicely renovated building. Close to local pubs, shops etc and also the coastal path. No parking allocated to guests but plenty of free spaces on the road and in a nearby car park. Would stay here again.
Warm welcome, quirky accommodation and delicious breakfast
Absolutely brilliant. Hosts were exceptional and the conversation to the old chapel has left some period features intact. Lovely room, great breakfast ( in particular the sausages are mighty fine )
Beautifully renovated B&B. Very friendly staff and great service
Funny how when you travel, you're looking for attractions to see; well, Bethsaida B & B positively qualifies as a real sight to behold! Jo and her husband did a remarkable job of re-purposing a church into a beautiful B & B ( a labour of love, no doubt). To stay here and see the insides of the rooms, complete with stained glass windows, and oaken pew backs for bed headboards, is a real treat. My only regret is that we only stayed here for the one night, as I had already booked our roadtrip itinerary prior to our trip. It was fun to chat with Jo, and she packed us a great luch for our early departure for Snowdonia. This was my favorite place of our two-week roadtrip through England and Wales. .
Is the description of this property not correct? Tell us


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444-1679-014 ,top quality hot-sale komori rubber sucker 15x35x0.8 mm for all kinds of printing machine
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PET / PP / PE Plastic Container Automatic Silke Screen Printing Machine 4000pcs / hr With IR Dryer
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Co2 flying online laser marking machine and laser printing machine on PET or PC bottle, food package.
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