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Okay I think I have figured out this cadence stuff slightly. My cadence is 162. So to increase by about 5-10%, I set my target as 168. 149 more words


Public Service Announcement 23 of 2016: Nashville, Beauty and the Baker, One of Us

Top of this list is, of course, returning Unpopcult favourite Nashville, back for season 4. I was delighted when Sky Living bought the rights to the show, because it has a good track record of broadcasting its American imports relatively swiftly after original transmission. 268 more words


Super Recaps: My Little Pony season 6 (The Times They Are a Changeling)

My Little Pony: Friendship is Magic and all the images you see in this recap are owned by Hasbro.

Episode directed by Denny Lu and Tim Stuby… 2,434 more words

Super Recaps

Long Intervals with Cadence

Break out the metronome, you’re going to need it!



  • 400 m
  • 10 walking lunges
  • 25 m butt-kickers
  • 25 m power-skips / high-knees
  • Carioca…
  • 48 more words

Return of Betsy

Monday started out with a turbo session. It was a toughy! I thought I was “in the zone” and more than ready to take on a 10 miler…I was soooo wrong! 612 more words


This sciatica is a pain in my ****!

Today’s post finds me much more upbeat than my last a couple of days ago, but I believe my title says it all.

I’ve been on my turbo for the last 3 days running for 30 minutes or so, getting just about 7 miles completed in that time. 397 more words


Fin fet 16nm suggestions and thoughts

Here’s some quick tips and lessons learned about diving into tsmc 16nm

Fin fet Tsmc

  1. Unlearn what you’ve learned. It’s layout instinct to compact it but give more room.
  2. 509 more words