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GB10k Challenger 10K Training Plan 100%

Sunday 30 April 2017 WEEK 1 MON REST 35 min easy run Completed WEEK 2 REST 35 min easy run FRIDAY SATURDAY SUNDAY REST 35 min easy run REST 25min easy run 50 min easy run 25 minutes of easy running.

https://www.pdf-archive.com/2017/01/06/gb10k-challenger-10k-training-plan/

06/01/2017 www.pdf-archive.com

Workout 98%

Week 14 - It Gets Worse Day One Day Four Body Weight PT 5 Sets Pull-Ups – max reps Squats x 20 Push-Ups x 15 Lunges x 10/leg R&R Core Work Plank Series 3 sets of Side-lying Bridge, 45-60 sec/ side Take 30 sec rest between sides Take 2 min rest between sets Do the following with ruck 3-5 sets of 25 meter Bear Crawl 25 meter Low Crawl 25 meter Crab Walk 25 meter Lunge Walk Running Run 30 min – max distance Day Two Ruckout Ruck 30 min with 20-30lbs – max distance Mobility Work Day Three Day Five Ruckout Ruck 30 min with 20-30lbs – max distance Cross Training Sub 45:00 of Bike/Row/Swim if your legs are smoked Day Six Simulation Log PT Sandbag/ammo can, 80-100 reps of shoulder-to-shoulders.

https://www.pdf-archive.com/2018/01/03/workout/

03/01/2018 www.pdf-archive.com

Feb 4 SYC Lacrosse Evaluations 98%

SYC Lacrosse Evaluations &

https://www.pdf-archive.com/2015/02/04/feb-4-syc-lacrosse-evaluations/

04/02/2015 www.pdf-archive.com

Road Challenge 2015 Schedule.docx2 (1) 97%

2015RACE SCHEDULE ROUTE 20 ROAD CHALLENGE (www.nyroute20.com) Participants who run in 4 events receive a $5 gift card, 7 events for a $10 card, and 10 events for a running jacket with the Route 20 Road Challenge Logo.

https://www.pdf-archive.com/2015/04/05/road-challenge-2015-schedule-docx2-1/

05/04/2015 www.pdf-archive.com

Mar-Apr 2016 FRPM WEB 97%

Brian Harrington tips Feet First Review FRPM Index FRPM Training Log FRPM Awards Gene’s Corner Running Center Tips Running North Fl.

https://www.pdf-archive.com/2016/06/13/mar-apr-2016-frpm-web/

13/06/2016 www.pdf-archive.com

Vehicles-without-a-spare-tire Aug 20131 96%

Vehicles Without a Spare Tire Acura MDX (2014):

https://www.pdf-archive.com/2016/12/26/vehicles-without-a-spare-tire-aug-20131/

26/12/2016 www.pdf-archive.com

madison hall 5k 2014 96%

Run/Walk 2014 23 rd Permit No.

https://www.pdf-archive.com/2014/09/24/madison-hall-5k-2014/

24/09/2014 www.pdf-archive.com

SplunkUDA+Docker+for+Splunk+Cheat+Sheet 96%

BY VINCENT SESTO FIRST STEPS Display the Version of Docker running on your system.

https://www.pdf-archive.com/2017/07/12/splunkuda-docker-for-splunk-cheat-sheet/

12/07/2017 www.pdf-archive.com

Girls on the Run Spring 5K Instructions S16 95%

Girls in the Run Spring 5K   May 15, 2016  Girls on the Run Spring 5K Instructions  th​ Thank you for registering for the Girls on the Run 5K on May 15​ ! Please  review all information here, as it contains your final 5K instructions.  There is important information about the day’s schedule, driving  directions and the rules for the run.   If you registered another person (especially a child), it is your  responsibility to share this information with them and make certain  they understand the rules and safety of the 5K.    Schedule   7:30 am  8:40 am  9:00 am  9:20 am  GOTR Village Opens  family friendly activities including Happy Hair, temporary tattoos, Mean Stinks, Legos  and a photo booth   Welcome, National Anthem, Group stretch   5K Start   Post­run celebration until the last runner finishes!    Before the 5K   Getting to NTC Park  From the South   • • • • • • Head North on I­5   Take the Hawthorn St exit and turn left onto W Hawthorn St   At the end of Hawthorn St, turn right onto N Harbor Drive   After about 2.5 miles turn right onto Laning Rd   Take the first right onto Cushing Rd   After about 5 blocks, NTC Park will be on your right, our registration tables will be just after Roosevelt  Rd   From the East   • • • • • Head West on I­8   Take the I­5 S/ Rosecrans St exit   Take the Rosecrans St exit and merge onto Rosecrans St   After about 2 miles turn left onto Roosevelt Rd   Roosevelt Rd ends at NTC Park, near our registration tables   From the North   • Head South on I­5   • Take the Rosecrans St exit and merge onto Rosecrans St   • After about 2 miles turn left onto Roosevelt Rd   • Roosevelt Rd ends at NTC Park, near our Registration tables     1     1­844­4­GOTR­5K (1­844­446­8755)  Girls in the Run Spring 5K   May 15, 2016  Please help us minimize traffic delays for businesses and residents in the Liberty Station area.  Parking  Please park in one of the green lots (and avoid the red) on this map. We have arranged for free  participant parking in these lots ONLY:    • • • • Any of the NTC Park parking lots on the park side of  Cushing Rd   The big lot between Cushing and Decatur, Womble and  Roosevelt   The two lots directly across from Preble Field in the 2600  block of Cushing Rd   Street parking should also be available ­ remember to  read all posted signs for any restrictions.    Girls on the Run Participants   Girls in the program should arrive by 8:00am and head straight to your team meeting spot – program  participants do not need to check­in at Registration. Girls in the program will get their bibs in a team  bundle from their Head Coach. ALL coaches and girls need to be gathered at their sign by 8:15am, to  meet with Running Buddies.     Girls on the Run Coaches   GOTR Coaches should arrive by 8:00am and head  straight to your team meeting spot – only Head  Coaches need to check­in near Registration. Girls in the  program and coaches who are Running Buddies will get  their bibs in a team bundle from their Head Coach. One  coach should stay at the sign from 8:00am until  8:45am, so that someone greets all girls and Running  Buddies. ALL coaches and girls need to be gathered at  their sign at 8:15am, to meet with Running Buddies.     Running Buddies   Running Buddies should arrive by 8:00 to give time to  park, pick up your bib and get to the sign indicating  your team’s meeting spot by 8:15. If you don’t  remember which team you will be running with, it will  be noted on your bib. If you weren’t able to meet the  team before the 5K, just introduce yourself to the team  and the Head Coach will introduce you to your running  partner for the day!         2     1­844­4­GOTR­5K (1­844­446­8755)  Girls in the Run Spring 5K   May 15, 2016    Bib Number   Girls in the program and coaches who are Running Buddies do NOT need to stand in line at the  Registration tables. They will get their bibs from their Head Coach. All others need to check in at  Registration for their bib. Please wear your bib on the front of your torso on your outer­most layer. Bib  numbers are not transferrable. You may not run with someone else’s bib number.    Finding Your Team   The teams have been divided into 4 waves that  determine placement on the field. Check the list of  teams ​ here​  to find your wave and team number. Then  find your spot on this map.     T­shirt Distribution   You will be given your t­shirt when you pick up your  bib number. GOTR participants and coaches do not  get an additional 5K t­shirt; the garnet shirt they got  during the season is their 5K shirt.     Activity Booths   The 5K doesn't start until 9:00am, but we have fun, spirited events starting at 7:30am. Look for  temporary tattoos, a fun photo booth, colored hair spray, Legos, pom poms and more! This season, we  have a fabulous GOTR merchandise booth and invite you to check out some of our new apparel!     Charity Miles  Girls on the Run is an official partner with Charity Miles! By  downloading this free app to your iPhone or Android, you can use  each run, walk or bike ride to support our girls! Our goal is to have  each adult runner at the Girls on the Run 5k use Charity Miles!  Help us make our goal and we will raise over $500! Download the  app today and run fun!    Start   The start and finish line will be on the grass in Preble Field. In order to ease congestion, we will start in  4 waves. Our GOTR participants and Running Buddies will have their wave number printed on their bib.  We will call teams to the start line in groups of 10. Families and community runners who are joining us  are welcome to join whichever wave they’d prefer.        3     1­844­4­GOTR­5K (1­844­446­8755)  Girls in the Run Spring 5K   May 15, 2016    The 5K Course   Course Overview  The flat 3.1 mile, two­loop course starts and  finishes on the grass in Preble Field.     The course will get crowded. Be careful and  watch out for other runners. If you need to  walk, move to the right and allow others to run  past you on the left.     Strollers are permitted. We just ask that you  line up at the back of the starting line, to ensure  your safety and the safety of the other  participants.     For safety reasons, animals, in­line skaters, skateboards, bicycles and like vehicles are NOT permitted.  The use of headphones is discouraged.    Lap Counters  Since this is a two lap course, we will be handing out Mardi Gras bead lap counters at the end of the  first lap. This area may get congested, watch your step as you take a second to slow down and collect  your beads. Once you get them, please wear your beads so that Course Marshals can see them and  help position you for the finish.    Water Stations  Water will be available at the start, finish and at the two water stations on the course. The water  stations will be passed at approximately miles 1.0 and 2.45.    Portable Toilets   For your convenience, portable toilets will be placed near the start/finish area near the corner of  Cushing Rd and Roosevelt Rd. There are also the park restroom buildings:     1.

https://www.pdf-archive.com/2016/04/18/girls-on-the-run-spring-5k-instructions-s16/

18/04/2016 www.pdf-archive.com

Plash - tools for practical least privilege 95%

virtualizing the file namespace Mailing list Related systems Roadmap Licence Downloading and installing Plash Installing Plash Pre-built packages Building Plash from source Using Debian source packages Building without using Debian scripts Creating Debian packages from SVN Requirements SVN repository Download previous versions Examples Running GUI applications Running Leafpad (a simple text editor) Running Gnumeric Running Inkscape Running command line programs Running gcc Running rpm to build a package as a non-root user Running servers Running a webmail server Screenshots Using the powerbox from Gtk applications Using the powerbox from XEmacs The powerbox:

https://www.pdf-archive.com/2018/04/09/plash-tools-for-practical-least-privilege/

09/04/2018 www.pdf-archive.com

Wakehurst Willow Run Instructions v2 95%

Once you receive your number please leave the collection area and secure it to the front of your running top with the pins provided.

https://www.pdf-archive.com/2016/07/09/wakehurst-willow-run-instructions-v2/

09/07/2016 www.pdf-archive.com

runflyer2013 95%

I know that running in a race is a potentially hazardous activity.

https://www.pdf-archive.com/2013/03/02/runflyer2013/

02/03/2013 www.pdf-archive.com

miller 21st annual race application 2015 94%

I know that running a road race is a potentially hazardous activity.

https://www.pdf-archive.com/2015/05/21/miller-21st-annual-race-application-2015/

21/05/2015 www.pdf-archive.com

2017 Kids Triathlon Basics 94%

There are no hard and fast rules here, keeping in mind that the clock is running.

https://www.pdf-archive.com/2017/07/28/2017-kids-triathlon-basics/

28/07/2017 www.pdf-archive.com

Vagrant:VM Installation Notes 93%

https://www.youtube.com/watch?v=djnqoEO2rLc Here are the tools you'll need to install to get it running:

https://www.pdf-archive.com/2016/07/14/vagrant-vm-installation-notes/

14/07/2016 www.pdf-archive.com

sp blitz KVQ8 20140709 93%

sp_Blitz™ Report for SQL Server:

https://www.pdf-archive.com/2015/04/24/sp-blitz-kvq8-20140709/

24/04/2015 www.pdf-archive.com

equinox 2014 training program 92%

M O R G A N C O R P O R AT E C H A L L E N G E ® The top fitness professionals at Equinox have curated a blend of cross-training, running and strength-training workouts that are science-fueled, extremely efficient and specifically designed to prepare you for race day.

https://www.pdf-archive.com/2014/06/17/equinox-2014-training-program/

17/06/2014 www.pdf-archive.com