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daily 08/20/2016

      • “Pause” – Pauses the video.
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      • “Play” – Resumes the video.
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      • “Stop” – Stops the video and quits buffering, works exactly like switching to another app and switching back.
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      • “Minimize” – Moves the video to the tiny window at the bottom right.
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      • “Maximize” – Makes the video full screen.
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      • “Exit”, “Close player” – Closes the video, but leaves YouTube open.
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      • “Play on…”, “Connect to…” – Starts playing the video on another device, choices are “TV”, “Chromecast”, or “Console.” Unfortunately, you can’t seem to be able to say the name of the device (such as a Chromecast’s name).
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      • “Disconnect from…” – The opposite of the last command, stops playing the video on a remote device.
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      • “Skip ads” – Somewhat self-explanatory.
    • Regardless, Salazar may have spilled the proverbial beans: Speed at an aerobic submax HR is highly predictive of marathon performance. Let’s suppose that only Rupp’s 1st mile was run at 4:52 min/mi, with a submax heart rate of 150 BPM. This time could predict that Rupp might not only win an Olympic medal in the marathon, but, on a fast course with cool temperatures, also could establish a new marathon record. He could potentially even break the 2-hour mark — the greatest remaining barrier in the sport since Sir Roger Bannister broke the 4-minute mile.

       

    • A common feature of all sports lasting more than a few minutes is that higher aerobic submax capacity results in higher competitive performance. In the marathon, race paces are usually only seconds faster than submax training paces in runners of all abilities. This means that the faster one can run while maintaining a lower-intensity submax HR, the faster the race pace. (This phenomenon is applicable to all endurance sports.)

        

       

       

    • The MAF Test is a submax evaluation that measures pace at a given HR. For example, if an athlete can run one mile in 8 minutes while maintaining 140 HR, the MAF Test result is 8 minutes per mile. (Anyone can perform an MAF Test in his or her particular sport.)

        

       

        

       

       

    • Clinical observations by the author since the early 1980s demonstrated that in a healthy athlete running a typical 26.2-mile course (without significant changes in elevation, closer to sea level, and without excess weather stress such as higher temperatures or humidity, or increased winds), most could average about 15 seconds per mile faster than their MAF Test pace (within a range of 10 above and 10 below on average). This applied to age-group runners as well as elite marathoners.

Posted from Diigo. The rest of my favorite links are here.

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