Mountain Running Training Treadmill

Mountain running phenom Rémi Bonnet climbed 3,030 vertical metres in record-breaking time during the grueling Red Bull K3 race, which summited at the 3,538m high peak. Consistent downhill training makes you a stronger runner. Cross training 45 mins Long run* 13-14 miles Effort 2 16 week mountain marathon training plan Warm up with 10 minutes of easy running before all your sessions, and a 5 minutes cool down followed by stretching is a good idea to help avoid getting injured. Treadmill or Dreadmill - 3 sessions to keep you fresh - Ultra Marathon Training Articles - Base Training, Diet, Distance, Cadence and Cross Training to help you be a better Ultra Runner. Competing in mountain races—or just tackling the occasional mountain run—isn't limited to folks that live in places like Chamonix, Aspen, and Mt. EL 500 Cross Trainer. Found on the 7. 3 horse power is big enough to support 120kgs player This is Suitable for Beginner & Professional with its Medium Big Elegant Look Able to fold up to save more space English + Chinese Version for international market English + Chinese Manual Provided This is made in China, export and sell in Europe & America Good Running Platform avoid player slip & play longer Anti-shock system protect our. This treadmill leg workout allows. If you have access to a treadmill whether at home or a gym, use the incline. Read More…. First is the obvious result: performance running outside correlated positively to performance on the treadmill. By exercising on a steep incline, you also build more muscles in your upper and lower thighs, calves and ankles. #N#Grand Carpet Mill has been creating the original, furniture quality dog exerciser since 1986! Furniture Grade Wood Commercial Grade Carpet Belt Large, 2. Treadmill Workouts Can Be Fun. Nowadays, dog treadmills are used to give overweight dogs a well-needed workout. Treadmill Running Form For Beginners - Duration: 9:47. The accuracy of. Our flagship online course. Advice & Inspiration. This is the second workout in our Treadmill Training series, so don't forget to check out the others! We'll see you next time. Run the scheduled time at an easy, conversational effort level on roads, track or treadmill. PM: 3 miles with 1. Some treadmill owners love doing high-intensity interval training (HIIT) to break up the monotony of a steady-paced, long-distance run. Here it is, give it a try and let me know how you do! Part 1. This workout is all about running mindfully, getting in the flow of hill running, and building hill-running endurance. 9″) wide and a decent 130cm (51″). While outdoor running may be the most popular image for runners, there is a reason treadmills dominate so many gyms. RULES of the GAME: See how many sprints you can complete in 20mins. These should be run at a slower pace and slightly lower incline than the intervals described above. Cushioning ProShox™ Cushioning. Mountain running phenom Rémi Bonnet climbed 3,030 vertical metres in record-breaking time during the grueling Red Bull K3 race, which summited at the 3,538m high peak. Uphill Athlete is a platform for openly sharing proven training knowledge for the sports of alpinism, mountaineering, rock and ice climbing, ski mountaineering, skimo racing, and mountain running. 15 mile at 0%) and climbed nearly 700 feet, which is a lot for my flatlander legs!. I haven’t actually used it - I bought it off eBay myself but was given an electric one the same day so it’s surplus requirement. What is important is the amount of running your doing. When running downhill, lean forward from your hip, use your arms for balance, take small steps and land flat-footed. 5 Si treadmill still brings a compact size with the increase in excellent features. Not quit as energetic as I was during the first training walk. Join our challenges to stay motivated. I refuse to let me hometown topography put me at a disadvantage, even if it means sacrificing trail time for treadmill time. Training Mountain Lions to Walk on Treadmills (for Science!) BY Erin McCarthy. 99 cents for each 30-mi…. 5 minutes) 4-minute cool down walk. On your phone or tablet. 25 out of 5 with 27 reviews For many, trail running offers a spiritual, albeit aerobic, connection with Mother Nature. New Arrival Commercial Self-generated Curve Treadmill/ Gym Running Machine For Exercise , Find Complete Details about New Arrival Commercial Self-generated Curve Treadmill/ Gym Running Machine For Exercise,Curve Treadmill,Woodway Treadmill,Commercial Gym Equipment from Treadmills Supplier or Manufacturer-Shandong Wanjia Fitness Equipment Co. – Running is probably one of the best types of cardio training you can do in addition to your riding. Treadmill Workouts Can Be Fun. This is the second workout in our Treadmill Training series, so don't forget to check out the others! We'll see you next time. The Precor TRM 445 Treadmill is a top-of-the-line treadmill with a full set of features and fitness center quality construction. Hill training on a treadmill can be a super-effective way to get comfortable running hills. Training Regimen for Beginning Exercisers. Invest in your fitness, up your home workout setup and enjoy working up a sweat with this gym equipment range. Buyer Protection. Treadmill: This is a no brainer, use a treadmill at specific speeds to teach you to cover ground faster and more efficiently. For me, running on the road and on trails is a great way to stay in shape for mountain biking but sometimes running can be a little boring. There are many different training programs available to try (32 preset) so you can set target oriented training such as calories, distance or time. From national brands to our high quality private label equipment, browse our unbreathable selection of gear for Athletic Training and Performance, Balance and Stability, Core and Abs, Group Exercise, Yoga & Pilates, and more. Treadmill (9) tss (5) Zones (37) Uphill Athlete is a platform for openly sharing proven training knowledge for the sports of alpinism, mountaineering, rock and ice climbing, ski mountaineering, skimo racing, and mountain running. 0 Store: Shop2008070 Store. Tabata exercises Do the following exercises for 20 seconds, rest for 10 seconds, then repeat until 4. Although, like traditional mountain climbers, reverse mountain climbers will work your whole body, the focus is on your bum. The treadmill has a place in every runner’s repertoire. But used strategically, the treadmill can be a huge benefit to your training. Williams had no illusions about doing such a thing with a wild puma. This workout is all about running mindfully, getting in the flow of hill running, and building hill-running endurance. 5" Commercial Grade Rollers. and weekends and also live in the mountain west so the treadmill. temps in the summer. Treadmills take some of the strain away from the user by allowing for a great deal of shock absorption and impact cushioning during use. Run easy for 8 minutes. The treadmill is fitted with a strong motor that allows smooth, long-distance running and interval training. Originally a celebration of the running, climbing, and telemark skiing adventures that Tara and I took part in, this blog has morphed from one of primarily climbing FAs on obscure pebbles to backcountry powder posts, to trail running adventures in Colorado. And you’ll run Speed Runs that excite you. 5 out of 5 stars 2. October 17, 2014 which required getting the big cats to walk on a treadmill. This doesn't fit the vehicle based on the information you provided. An Arc Trainer is not a replacement for running on a treadmill if you preparing for an event that involves running, though. Foldable Electric Treadmill With Mini Handrail Electric Running Training Fitness Treadmill Intelligent Body Sensing Home Fitness 0. But it doesn't touch my soul. This is the second workout in our Treadmill Training series, so don't forget to check out the others! We'll see you next time. HIIT Running is an anaerobic exercise which relies on other sources for energy such as sugar (glycogen) and does not require oxygen to contract muscles. Even on mountains, being your fastest self is the best way to cover ground quickly. The training information here will help you arrive prepared for the mountain. Uphill Athlete is a platform for openly sharing proven training knowledge for the sports of alpinism, mountaineering, rock and ice climbing, ski mountaineering, skimo racing, and mountain running. This year I've begun putting in a ton more treadmill time than desired in order to get my share of climbing / vertical mileage because let's face it, Myrtle Beach is FLAT. The next few days were beyond imagination. 5 Ultramarathons by regions. Search our 100% free exercise database at MyFitnessPal. 1 x 5 minute max sustainable effort, focusing on pacing from start to finish of the set, saving a little in the beginning to give a little more in the end, RPE 7+. The Magnum is a full sized (but wider) treadmill that's fully FE-C. 99 cents for each 30-minute video. You'll feel an adrenaline boost from the group atmosphere and motivation from your coach. Training Session #2 – November 21, 2014 Walking on the treadmill again. Even rest days can include hiking/walking with the vest as long as the effort level is low, since this still avoids the impact of running and is very effective active recovery for the legs while. More: Indoor vs. The treadmill, however, is an important tool to improve running performance and fitness because it offers the option to incorporate hill work into your training in a safe, controlled environment. On a treadmill, you run on the spot, so resistance is eliminated. So find a hill outside that’s 20 to 30 seconds long, and do. Helens, Mt. Perform quick and rapid side shuffles, making sure to land softly on the. For the second segment, pick it up to a 10K pace. The Weslo Cadence G 5. I refuse to let me hometown topography put me at a disadvantage, even if it means sacrificing trail time for treadmill time. Hood, Kilimanjaro, Half Dome (make sure you check this resource if climbing Half Dome), or a 2 day back pack trip with less than 4500ft of elevation gain. 5 miles at 4. Start off with the 10-minute strength session, then follow it up with the beginner-friendly treadmill interval workout. Attached is the 6 week half marathon training schedule from shape. Elite Team Coach in 2012, has been a NCAA Cross Country & Track Coach for 9 years, and is a certified USA Track & Field Coach. There are many different training programs available to try (32 preset) so you can set target oriented training such as calories, distance or time. Reap extra calorie burn from each stride with these no-need-for-speed walking techniques. While these techniques can be useful, they do not provide the benefits of downhill training. Running on a Treadmill: What Programme to Choose? A treadmill is a cardio-training device used for losing weight, staying in shape, & improving your endurance. There are six preset programs that are divided into cardio training and fat burning workout routines. 3 Running Belt and Lateral Incline Base Caution Running Belt Keep hands away from the running belt while the treadmill is running. Treadmill for Belly Fat. Set the incline to 2 percent. That’s for yuppies, not elk hunters. australian adventure series with lucy. Discover all the benefits of running and the best treadmill workouts. When you train with incline, you know you’re giving your legs the best workout possible on a treadmill. Function: Monofunctional Model Number: T1 Heart Rate Test: HandHeld Application: Home Use Treadmill Driving Power: electric product name: Folding mechanical treadmill hot sell treadmill with belt color: black Packing size: 142*67*24CM Net weight: 28kg Gross weight: 35kg Foldable: Yes - Buy Folding mechanical treadmill hot sell treadmill with belt fitness equipment training apparatus multi. As a rule of thumb, you should consume 500-700 ml (16-24 oz) of water in small doses for each hour of treadmill training. Basically, 4 minutes of Tabata can get you more fitness gains than running on the treadmill. The mountain climbing training machine according to claim 2, wherein each of said plurality of shell plates includes first and second laterally extending end portions that are spaced in the predetermined direction of rotation of said endless conveyor belt, each of said plurality of support members extending between the lateral ends and. We've heard all of your treadmill quips before. The treadmill makes winter running, training with infants and toddlers, and zero dark thirty runs more feasible for the casual runner and dedicated marathoner alike. Whether you’re training for mountain runs, hill climbs or looking to make the most of your time with High Intensity Interval Training (HIIT), we’ve got a massive range of pre-set, personal trainer advised programs to suit your needs. But while potentially. 6mm Style: Electric Treadmill Motor: 3. The strategically placed hand and foot holds keep your reflexes sharp while the constant motion builds endurance and burns calories. Try these treadmill interval workouts created by pro run coaches. I wanted to stop during this workout but loud music and my drive to finish kept me going. In 2018, we saw a run-aissance that made it the hottest piece of equipment in the boutique fitness world, with running studios popping up all over, inc. From national brands to our high quality private label equipment, browse our unbreathable selection of gear for Athletic Training and Performance, Balance and Stability, Core and Abs, Group Exercise, Yoga & Pilates, and more. 327 065 608. The Basics of High-Intensity Interval Training By C. I'll usually burn around 475 to 500 calories in a 36 minute mountain course. In this video we give you our NASTIEST uphill treadmill running workout for building strength. Start at about 3% incline, and try to hold your pace. Speed walking works totally different muscles than running, so if your shins are feeling a little tight afterward, that’s completely normal. Treadmill Videos & Trail Maps This section features trail videos shot with a GoPro camera and stabilized with the Feiyu Gimbal. As you can see from the video below, the rider (er, runner) propels this beast down the trail by running on the attached treadmill. This is the second workout in our Treadmill Training series, so don't forget to check out the others! We'll see you next time. ‎Take a 30-minute vacation on your treadmill, bike, elliptical, step deck - or your floor. It is a 360 video recorded in 4K and 5K so you can choose what you want to see while running on the treadmill, cycling or doing your regular cardio training on the elliptic bike. Unloaded; 22-lb vest; 22-lb vest with another 22-lb backpack on top of it; 22-lb vest with an additional 44-lb backpack. com Blogger 19 1 25 tag:blogger. Originally a celebration of the running, climbing, and telemark skiing adventures that Tara and I took part in, this blog has morphed from one of primarily climbing FAs on obscure pebbles to backcountry powder posts, to trail running adventures in Colorado. Treadmill running sucks for so many runners. Brand: NordicTrackColor: Black, GrayFeatures: Interactive Personal Training at Home powered by iFit; 1-year iFit membership included with your treadmill; gain access to on-demand, interactive trainer-led global and studio workout programs ($396 value) Immersive 10" HD SMART Touchscreen Display, FlexSelect cushioning, a. The Definitive Runner’s Guide to Perceived Exertion. The actual calculations for treadmill v road grade are as follows. A person can burn off unnecessary fat, tone up leg muscles, and build endurance for long braces. Join our challenges to stay motivated. Quick View. Running Surface Area - It's one of the first features to consider, especially if you are a tall person with long-running stride, or if you heal strike. This will is a good plan for getting in shape to climb Mt. Get into position by getting into plank position with your feet on the treadmill and your hands on the ground. Running hills is an effective, high-calorie burning workout. This test can be done on either on a treadmill, stair machine or a flat to very gentle loop course outdoors. Time based rather than distance. From accurately. Treadmill: This most basic and non-intimidating piece of cardio equipment can be a great tool to build up mountain endurance. 4% resulting in a 6% increase in hematocrit. It is useful for cross training -- to maintain cardiovascular fitness and challenge your muscles in a slightly different way -- but it won't get you ready for a road race. I promise, running on the treadmill won’t make you weak, it’ll help you become a stronger runner. On your phone or tablet. -Mountain Running. Effect of wearing the elevation training mask on aerobic capacity, lung function, and hematological variables, Journal of Sports Science & Medicine, 15(2), 379. ‎Take a 30-minute vacation on your treadmill, bike, elliptical, step deck - or your floor. I run/hike a mountain near my home (Crowder's, outside Charlotte, NC). How to See the Silver Lining of Running’s Setbacks. Amanda Brooks is a Certified Personal Trainer, Running Coach and long time distance runner with a passion for every facet of running, which leads her to do more reading, research and running than necessary. Even though many runners think it can get pretty boring, treadmill running actually offers some great benefits: it allows you to focus on your running performance and improve your speed. Ultra Mountain/Trail Running Skills Weekend | Almond Lodge - Greenside Mines | 09 -11 October 2020. Runtastic and adidas are moving closer together. 5 (where you started) and walk with a wide stance — to work the inner thighs — for 2 minutes. Williams had no illusions about doing such a thing with a wild puma. A s the participation in marathon running continues to grow, the popularity of ultra marathons also is increasing. Our bodies are made to run. For normal sized pets, treadmill running is a handy substitute for other forms of exercise when the weather, or busy schedules, don't allow for quality outdoor time. Running, walking, cycling, swimming, skiing, triathlons – no matter how you move, you can record your active lifestyle on Garmin Connect. For example, you can buy Model TDM -150 which has a maximum user weight of 120kg. 2 Treadmill. Of course, the treadmill should never replace your outdoor walks or runs. Training Mountain Lions to Walk on Treadmills (for Science!) BY Erin McCarthy. Walk It Out 10-20 x 1 minute moderately hard running/1 minute fast hiking, finishing with an all-out 5 minute run. But while potentially. How to See the Silver Lining of Running’s Setbacks. 3 MPH (14:00 per mile) 15% incline. Sports program for fat burning, mountain climbing and hillside running. Getting a good dose of cardio by running on a treadmill, though. Try to visualize yourself actually climbing up the. Just Add Virtual Reality. The NordicTrack X22i Treadmill is not your normal treadmill, though, and it's become a useful tool for both regular run training and training for mountain running-especially for mountain-running training. The treadmill is higher impact than the stair climber, especially when you increase the speed. Know more on how to reap the benefits from a regular treadmill session. You could also use your marathon pace for this zone. First is the obvious result: performance running outside correlated positively to performance on the treadmill. A one in 100 gradient = 1%, and a rise of 15 meters for every 100 meters is a 15. On the beach, up a mountain, across a canyon. Shana Verstegen. Owners can get just the right amount of on-board training and entertainment with a choice of three consoles, each with great features. You could expect to pay from £350. Here are some ideal parts to your weekly or 10 day program. Hill Climbs. Running is a great way to get fit, feel better and even form new relationships with other runners. I run/hike a mountain near my home (Crowder's, outside Charlotte, NC). Mountain Lion Training and Treadmills Wild cats need to count calories, too: A sleek cheetah races with legs outstretched, leaping with a great burst of energy to bring down a fast-moving antelope. Beginner Workout: If you consider yourself a beginner, hop on a treadmill and walk. Take a 30-minute vacation on your treadmill, bike, elliptical or step deck. We show you how to push yourself to the limit INDOORS, when the weather outside isn't so favorable. What’s missing, he says, “is a way to help runners determine what those goals are and how to reach those goals. Jogging or running is a popular form of physical activity. 2 minutes at 7. 327 065 608. Cool-down 1-3 miles of easy. Compatible with Kinomap + iFitShow. Done right, treadmill training will help you maintain and improve your fitness. Treadmill Running Form For Beginners - Duration: 9:47. A private, insanely supportive community (many say this is the best part!). Remember to build in 1 rest day into your training program per week so your body gets time to rest, which will reduce your risk of injury. But her colleagues at zoos and wildlife facilities thought she was crazy. Building Total Body Strength. 5” long, and 73” tall. But Horizon is trainer-agnostic, even though it wants you to take advantage of the studio. Lowest prices + FREE SHIPPING on Every Treadmill for a limited time only! Call 1-888-742-0128. Despite Mendoza’s exceptional physical fitness – he has been training up to 85 miles a week, half on a treadmill and half running near his home in Bend, Oregon – the Cambria native was in. If you have access to a treadmill whether at home or a gym, use the incline. But while potentially. com Blogger 19 1 25 tag:blogger. First is the obvious result: performance running outside correlated positively to performance on the treadmill. Welcome to training day, where I share how my training is going and become incredibly concerned with my ability to run 13. Example Minimum Treadmill Hill Training Session I like to build up to a training session that consists of walking uphill for 2. A beginner to exercise should start with brisk walking, progress to jogging and work up to running. My max pulse on a sea level EKG treadmill test was 176 and the highest pulse I saw (high intensity effort climbing) was 165 at altitude, similar to a high intensity effort pulse at sea level. HIIT Running involves short bursts of running on higher intensity combined with shorter periods of recovery. If you can find it, there is a great book out there called Scientific Training of Thoroughbred Horses by Allan Davie that gives much more detail. Follow up with easy running for 5 min. I hate trying to figure out the right speed and incline settings. Firstly, there are benefits to downhill running and if we remove downhill running then we lose the training benefit from that. Mountain Llama Running Blog. Running the proper pace in training and racing is critical in maximizing a marathon or triathlon. 7 Treadmill Workouts For All Levels We are pumped to share our favorite stories from FitSugar! While there's nothing quite like running outdoors, frosty temps can make it impossible to do. By combining simple gym equipment with treadmill exercises, I designed four hike-specific workouts to mix things up, get a killer workout, and help you get back into the backcountry without huffing and puffing. Run at 8 to 10 mph, or. Originally a celebration of the running, climbing, and telemark skiing adventures that Tara and I took part in, this blog has morphed from one of primarily climbing FAs on obscure pebbles to backcountry powder posts, to trail running adventures in Colorado. Run the Treadmill. NASA Technical Reports Server (NTRS) Fischer, O. Treadbelt: Reebok uses the most excellent material for keeping the quality high and providing robust and secure treadmill to the users. For treadmill training I will probably shoot for once a week and maybe a time of 50:00 hands-free once I get into the swing of things. The Highlander. The treadmill is fitted with a strong motor that allows smooth, long-distance running and interval training. 5:00-7:00: Increase your speed while maintaining. The Merrell Men’s Glove 4 Trail Runner is among the best running shoe. Requires access to hills or a treadmill for certain workouts and a HR monitor. With only your hands on the treadmill, walk your hands forward alternately. It is repetitive; there are no rocks and dirt; and the only rivers are the Class V rapids of sweat spilling onto the treadmill belt, splashing your neighbors on the elliptical. Featured, trail running, trail-featured, trail-training. Want to take your treadmill training out on the open road? Use a treadmill pace converter to see what your pace number corresponds to in terms of minutes per mile. iFit combines fitness and technology, providing a personalized, online coach to customers in all four key pillars of health — activity, exercise, nutrition, and sleep. Allow the treadmill to guide your legs in a reverse mountain-climber motion. temps in the summer. Remember to build in 1 rest day into your training program per week so your body gets time to rest, which will reduce your risk of injury. pack due to the 100+ F. Traditionally the actual SAS selection route of the Fan Dance is something of a guarded secret, but the route we have here is the one taken by Avalanche Events in their summer and winter organised Fan Dance races and is the purportedly closest to the actual route used by British. It is very important to remember not to jump into any hill training abruptly as your body can get injured easily. See your doctor for a check-up before starting a running program. To learn more from our Ultra and Mountain Runner co-author, such as how to stay aware of your surroundings while you run, keep reading!. Another option is to throw a tabata workout into your treadmill workout. Just changing the treadmill incline to 5% would boost calories burn to about 250 calories. The Workouts Choose the workout that best. You'll want to have a very good running base with the ability to handle 40 mile (~65km) weeks to start and build to 70miles (~110 km) in the biggest week. Spacious flat floor. The music in your Couch to 5K app is a powerful motivator. “Even if your races are pancake flat, you will still benefit from the strength you gain through hill training on a treadmill. Require a treadmill match extreme running/training Looking to invest less than $1,500 on a home treadmill Desire the ability to get access to this iFit technology and courses Given the ProForm Pro 2000’s cost, we’re really close at rating that our high treadmill overall, therefore if funding is an issue then we’d absolutely suggest the 2000. Power animals According to Williams, the treadmill data showed that mountain lions do not have the aerobic capacity for sustained, high-energy activity. When you are running on a treadmill, you can put your mobile phone on the holder, watch the video or talk to your friends. Those wishing to obtain a treadmill, soon realise that it is not a cheap piece of equipment. A Monte Carlo code for radiation transport calculations is used to compare the profiles of the lambda lambda 5780 and 6613 Angstrom diffuse interstellar bands in the transmitted and the reflected light of a star embedded within an. Then put treadmill at 2 percent and run at marathon pace. I do a 50 minutes session every day and I have the treadmill at an incline of 4. Matrix T130 Treadmill with X Console $8,999. We've heard all of your treadmill quips before. On your phone or tablet. Uphill Athlete is a platform for openly sharing proven training knowledge for the sports of alpinism, mountaineering, rock and ice climbing, ski mountaineering, skimo racing, and mountain running. Treadmill or Dreadmill - 3 sessions to keep you fresh - Ultra Marathon Training Articles - Base Training, Diet, Distance, Cadence and Cross Training to help you be a better Ultra Runner. Here are three treadmill workouts—two from top coaches and one from an Ironman World Champion—that can boost your run training. As a runner, Nick was a two-time Foot Locker Cross Country. Tayte is pictured above at the 2018 World Long Distance Mountain Running Championships. Mountain Lion Training and Treadmills Wild cats need to count calories, too: A sleek cheetah races with legs outstretched, leaping with a great burst of energy to bring down a fast-moving antelope. Treadmill and deep well options. Setbacks happen on the path to success if you stop to seek the lesson. Another tool is a good strength training program focused on the posterior chain, specifically your calves, hamstrings and glutes. It is a good, low-impact way to start training again after an injury or a break from running. Trail running training as an elite ultrarunner requires a rigorous training schedule, a meticulous diet and a hyper-obsessive focus on the nuisances of training data to reach the top levels of the sport. Brand: NordicTrackColor: Black, GrayFeatures: Interactive Personal Training at Home powered by iFit; 1-year iFit membership included with your treadmill; gain access to on-demand, interactive trainer-led global and studio workout programs ($396 value) Immersive 10" HD SMART Touchscreen Display, FlexSelect cushioning, a. com/profile/16044330929647913895 [email protected] pack due to the 100+ F. However, we still find it hard to picture paying the £12. Mill Valley. New Arrival Commercial Self-generated Curve Treadmill/ Gym Running Machine For Exercise , Find Complete Details about New Arrival Commercial Self-generated Curve Treadmill/ Gym Running Machine For Exercise,Curve Treadmill,Woodway Treadmill,Commercial Gym Equipment from Treadmills Supplier or Manufacturer-Shandong Wanjia Fitness Equipment Co. this is something that they have worked on in training. Here in Las Vegas I have to train on a treadmill with a 30 lb. The bike makes you work harder though but is easier cardio for me because you don't use your arms. A treadmill. The Sunny Health & Fitness SF-T7615 Cross Training Manual Magnetic Treadmill is a good entry-level walking treadmill with adjustable magnetic tension system. The Benefits of Hill Running and a Treadmill Hill Workout In my recap of week 1 of Portland Marathon training on Monday, I promised I would share a treadmill hill workout with you! I did a six mile run with rolling hills (0. Starting a new running habit doesn’t have to be hard — all it takes is a comfortable pair of. Before Williams and her team could interpret the data from collars deployed on wild mountain lions, however, they first had to perform calibration studies with mountain lions in captivity. 5inch (L x W) Run Board/Belt Thickness: 16mm/1. Another option is to throw a tabata workout into your treadmill workout. Basically, 4 minutes of Tabata can get you more fitness gains than running on the treadmill. For normal sized pets, treadmill running is a handy substitute for other forms of exercise when the weather, or busy schedules, don't allow for quality outdoor time. With such a vast array of brands and models to choose from, it's easy to get overwhelmed. Workout No. on a treadmill? Originally published September 27, 2011 at 7:20 pm Updated September 27, 2011 at 9:31 pm Either method will supply a good workout. Run easy for 8 minutes. Enjoy a quiet workout with a powerful motor perfect for walking, jogging and running in the comfort of your own home, speed ranging between 0. Advice & Inspiration. EZT = Easy trail run. New Arrival Commercial Self-generated Curve Treadmill/ Gym Running Machine For Exercise , Find Complete Details about New Arrival Commercial Self-generated Curve Treadmill/ Gym Running Machine For Exercise,Curve Treadmill,Woodway Treadmill,Commercial Gym Equipment from Treadmills Supplier or Manufacturer-Shandong Wanjia Fitness Equipment Co. On a treadmill, you run on the spot, so resistance is eliminated. The quality control for the treadmills needs some work however. com Blogger 19 1 25 tag:blogger. Treadmill Workouts Can Be Fun. Jus' Running, Asheville, NC. Always be sure to set your treadmill to at least a 1 percent grade, as this simulates running on the road. Sports & Fitness Training Clothing Cardio Training Elliptical Trainers Accessories Heart Monitors Strength Training Treadmills Yoga Sales & Deals HPD 1100W Folding Electric Treadmill Portable Motorized Running Machine. For us all. KIDDING! Sort of? Thursday: I ran 3 miles on the treadmill during my lunch break- there isn’t much to say about it except it seemed like it took forever. Cooldown: Easy 1-2-miles. For the complete real-world experience, take your grade into the negative for the full range of training. Consistent, rock-less climbs could make you a more efficient climber by letting you maximize power output without having to adjust for the terrain. 1% incline on the treadmill is equivalent to running outside. Sometimes I'll drive an hour to the Spring Mountains outside of Vegas to train above 8,000 ft. 5 S, the 2020 version of the now T 6. You have control over key variables (duration, speed and incline), so you get great data and can feel more organized than "random. 6 MPH (7:00 per mile) -3% decline. If you can find it, there is a great book out there called Scientific Training of Thoroughbred Horses by Allan Davie that gives much more detail. But after years of putting wolves, water rats and even river otters on treadmills, she thought surely she could do the same with a captive puma. Run at 8 to 10 mph, or. Long answer: See below. For my personal training I recently did the following: - 1 hour on stair machine - 1/2 hour on treadmill at 15% - 1 hour on stair machine - 1/2 hour on treadmill at 15%. A Monte Carlo code for radiation transport calculations is used to compare the profiles of the lambda lambda 5780 and 6613 Angstrom diffuse interstellar bands in the transmitted and the reflected light of a star embedded within an. Treadmill for Belly Fat. Both seem to be easier on your body than fast walking or running. What About Treadmill Training or on Flat Courses? For runners who are unable to train on hills, there are ways to simulate downhill training. Unfortunately, unless you have a really fancy (expensive) treadmill, you will have to practice downhill running outside. Requires access to hills or a treadmill for certain workouts and a HR monitor. I was surprised and heartbroken, and replaced trail running in the mountains with alcohol, bars, drugs, and a lifestyle that would consume me. photo courtesy The Bicycle Forest. We offer free educational resources, sell well-designed training plans, and coach amateurs and experienced athletes to maximize their fitness and. 25HP Commercial Treadmill Running Equipment Health Fitness Physical Therapy Machine For Gym Home. 2 IAU World Best Performances. Yet, some people actually like it. RHYTHM FUN Under Desk Treadmill 2-in-1 Folding Running Walking Treadmill and Speed Sensor Light For Low Deck This treadmill product is a slim folding under desk treadmill that offers many features. But whether you're training for a race or just trying to get in your dose of cardio, the treadmill is often unavoidable in February when heading outside to run isn't an option (for most of the country, anyway). I have also been training for our Table Mountain climb. At that speed, walking used about nine percent less energy than running. With such a vast array of brands and models to choose from, it's easy to get overwhelmed. Cross Training While Injured (and need to stay in running shape): A lot of runners turn to cycling when they get injured but need to keep fit. “I love taking advantage of the winter to get out on cross country skis or go ski-mountaineering, but it’s good to get some running in periodically,” says Britton. More room to fit any stride. The training information here will help you arrive prepared for the mountain. Foldable Electric Treadmill With Mini Handrail Electric Running Training Fitness Treadmill Intelligent Body Sensing Home Fitness 0. SPRINT as fast as you can for 30seconds, increase speed on the treadmill dramatically. 5 Tips for Mountain Running. A few years ago, after stagnant weight loss and trying to force fat loss by running upwards of 1 hour (!!!) of moderate intensity running, I switched to much shorter weight training and anaerobic exercise, stopped counted calories, and had fat melting off of me. pack due to the 100+ F. Sculpt, tone and strengthen, with picks from cross trainers, exercise bikes, rowing machines, treadmills and weights, all presented by the biggest names in workout equipment. Blue Mountain Valley Round Trip $ 9. Try these treadmill workouts for breakthroughs in your running. "I just love running on the treadmill!" said maybe about three people ever. Example Minimum Treadmill Hill Training Session I like to build up to a training session that consists of walking uphill for 2. When you run outside, you’re slowed down by air resistance. Long answer: See below. Most don’t have a decline setting, and those that do, aren’t steep enough. And you’ll run Speed Runs that excite you. Mountain climber The mountain climber is a popular bodyweight exercise targeting the muscles of the core, as well as the shoulders, hips, and cardiovascular system. Competitor 16 week training plan. Runners are uncertain if they should you your workouts for the treadmill and don’t know if the treadmill is harder or easier than running outside. White Mountain Milers, Conway, New Hampshire. It is useful for cross training -- to maintain cardiovascular fitness and challenge your muscles in a slightly different way -- but it won't get you ready for a road race. Treadmill Pros: Running on the treadmill is easy on your tendons and ligaments. This treadmill mountain climb This 45-minute plan starts on the treadmill and then finishes off with 15 minutes of strength training. I give you 4 fartlek workouts here and all are designed for the treadmill. THE NERD FITNESS ACADEMY. 5 (5-7 hours/week) 8. Here’s an example of incline training and calorie burn from medical studies: A 160-pound person might normally burn 150 calories during a regular 30-minute treadmill walk at 4. I guess I should say here that I went to Oman on a media trip to write an article for Women's Running Magazine about the Oman by UTMB (Ultra Trail du Mont Blanc) 50k taking place in Al Hamra (there were also 130k, 170k and shorter race options), Oman on November 29, 2019. 5 HP drive system; 6 preset weight-loss workout apps. Start with the 10% incline when running and then reduce to a flat or even a downhill gradient if your treadmill allows for that (not all do) for the recovery stage. We offer free educational resources, sell well-designed training plans, and coach amateurs and experienced. Any run becomes interval training if you pick up the pace sporadically throughout. Elite Team Coach in 2012, has been a NCAA Cross Country & Track Coach for 9 years, and is a certified USA Track & Field Coach. Treadmill or Dreadmill - 3 sessions to keep you fresh - Ultra Marathon Training Articles - Base Training, Diet, Distance, Cadence and Cross Training to help you be a better Ultra Runner. Matrix T75 Treadmill with XER Console $5,299. Back in 1991, Jones did 80% of her training leading up to the Boston Marathon on a treadmill. The accelerometer is self-calibrating. You'll want to have a very good running base with the ability to handle 40 mile (~65km) weeks to start and build to 70miles (~110 km) in the biggest week. Combining connected iFit training, industry-leading 6% decline to 40% incline and 0-12 mph speeds, these treadmills offer you the maximum range and personalized treadmill training to provide you with an incredible iFit workout experience. The training plan consists of one of each of these drills per day, followed by a rest day. Then release the emergency clip. Now you can get the thrill of Peloton or Studio. Take a 30-minute vacation on your treadmill, bike, elliptical, step deck - or your floor. 9″) wide and a decent 130cm (51″). Add to cart-20%. Turn the treadmill off or pause it momentarily. Shopping for running bras can be tough. To do: Stand sideways on the treadmill with your knees slightly bent, and bring the speed up to between 3 and 5. Training for your next trail run, mountain traverse, or big hike? Then you should consider an incline treadmill. I want to finish in under 3 and a half hours. Discover all the benefits of running and the best treadmill workouts. Want to take your treadmill training out on the open road? Use a treadmill pace converter to see what your pace number corresponds to in terms of minutes per mile. On the next spread, increase the gradient to 15% and put the incline back on a negative or flat for the recovery. We were formed to serve a growing trail running community. Training Session #3 – November 23, 2014 I finally got a light jog in at decent outdoor. Tuesday, January 5, 2016. Mill Valley. Sulida Training Mask 4. Whether you are a patient, therapist, or trainer, find an AlterG in your area!. Running coach Jacob Puzey, a treadmill world-record holder (for fastest 50-miles run on a treadmill) and accomplished marathoner and ultrarunner, is well-versed in keeping treadmill workouts fresh. " Here, pros share the main differences been outdoor running and treadmill running—and how to alter your routine to balance out the variances. Whether it's trail shoes for the perfect trail run, or running shoes to crush your newest 10K race goal, JackRabbit has you covered. There is a strong. Treadmill climbing allows you to practice a steady power output while ascending, unlike actual trail running, where output varies a bit based on terrain. Walking one mile on a treadmill that is set to its maximum incline is a more rigorous exercise than jogging one mile on a flat treadmill. 5 MPH Max Speed LCD Display and Cup Holder Easy Assembly with 15 Preset Programs Perfect for Home Use. Maybe you don't live close to the mountains for an actual hike, but you can try and fake it at the gym with this treadmill mountain routine. The powerful and quiet incline motor delivers 500 lbs of direct lift power and a range of 0-10% grade. Time based rather than distance. 5″ x 60″ running surface; Multi window LED display showing time, speed, distance, incline, calories, heart rate etc. So in order to bring that heart rate up to the same level, you can increase that speed slightly. au is Australia's Online discount retailer has a huge range of products like Beauty and health, homewares, fashion, tools, outdoor Furniture and more!. antarctica climb series with chris clark. This makes running easier on your leg muscles since they don't have to push the ground away from you. In this video we give you our NASTIEST uphill treadmill running workout for building strength. Here are some sample strength sessions: 1. Hill Climbs. Williams had no illusions about doing such a thing with a wild puma. The mountain climbing training machine according to claim 2, wherein each of said plurality of shell plates includes first and second laterally extending end portions that are spaced in the predetermined direction of rotation of said endless conveyor belt, each of said plurality of support members extending between the lateral ends and. The treadmill is higher impact than the stair climber, especially when you increase the speed. Running Surface Area - It's one of the first features to consider, especially if you are a tall person with long-running stride, or if you heal strike. It might not be your cup of tea, but treadmill runs help teach you what maintaining a specific pace feels like. The next few days were beyond imagination. Make sure the machine is not running and release the emergency clip. There is a strong. MP3 connectivity with speakers; Various motivating programs for different workout requirements; High speed O generator. Mountain climbers (feet on treadmill) at a speed of 1. The Precor TRM 445 Treadmill is a top-of-the-line treadmill with a full set of features and fitness center quality construction. Once you became proficien. Run the Treadmill. What’s missing, he says, “is a way to help runners determine what those goals are and how to reach those goals. 0-14km/h Max User Weight: 248lbs Screen Display: Time, Speed, Distance, Heart Rate, Calorie, Program Incline: 3/5% Manual Incline Foldable or not: Foldable Plug Type: US Plug. live running classes for a fraction of the cost. It burns more calories than running on flat ground, improves your running form, and strengthens your muscles. (45) Sold by Greatdeal365. There is, of course, the obvious boredom factor when it comes to treadmill running. Women's waterproof mountain walking jacket - MH100. It is designed for Advanced athletes with multiple years of training - features 2 runs on certain days. 120 Rowing Machine. (Above) Mountain Climbers on the treadmill (belt will just move w/o turning on) So, for safety, convenience and comfort, I will frequently knock out obstacle course training on a treadmill Today, I'm sharing a full-body workout (a 30 Minute Treadmill Chipper ) that will challenge your limits and make you more unstoppable and unbreakable and. Stew Smith’s 1. To merely have a training program or plan is simply not enough. 5 MPH Max Speed LCD Display and Cup Holder Easy Assembly with 15 Preset Programs Perfect for Home Use. Treadmill Training: Why I Became a ‘Virtual Coach’ Convert. Spacious flat floor. Yours forever. Although the concept is the same, you're not dealing with the constantly changing elevation, bumps in the sidewalks, or weather when you're on a treadmill," says Kelsey Quinn , MS in kinesiology, head track and field/cross country coach at Warner Pacific College. By alternating walking and running from the beginning, you speed recovery without losing any of the endurance effect of the long one. First is the obvious result: performance running outside correlated positively to performance on the treadmill. – For most riders it would actually be better to add in a run each week rather than another ride or bike related cardio. Walk Off the Weight. The Reebok GS Treadmill Crew T-Shirt is perfect for all sports, workouts and training, even just for casual wear - keeps comfort, style and performance in mind. Treadmills let you approach endurance training like a scientist. Two weeks out from the race, I like to reduce the daily volume by 10-20 minutes or so. This meant, among other things, training mountain lions to walk and run on a treadmill and measuring their oxygen consumption at different activity levels. Whether you’re training for mountain runs, hill climbs or looking to make the most of your time with High Intensity Interval Training (HIIT), we’ve got a massive range of pre-set, personal trainer advised programs to suit your needs. advanced series. Tuesday, January 5, 2016. I stopped racing and training after The Kendall Mountain Run in 2008, skipping the Pikes Peak Marathon and Imogene Pass Run after my girlfriend of 10 years broke up with me. 99 cents for each 30-minute video. If you think the treadmill is just for running and walking, think again! You can take a walk with your hands or put your mountain climbers on the moving belt for an entirely new challenge. Precor Ground Effects™ technology helps you achieve maximum benefit from your exercise through precisely engineered shock absorbers that provide quality cushioning and a stable running surface. Just Add Virtual Reality. 0 (AC) Treadmill is an Orthopaedic running belt. "If conditions are polluted, windy or there's pollen in the air, I'm on the treadmill," she says. A private, insanely supportive community (many say this is the best part!). To help prepare for the 16 Golden Stairs, roughly 1/3 mile from the summit, do step-ups on benches or vehicle bumpers at the end of some of your. As an added bonus, the Sunny Health & Fitness SF-T7615 features swing lever arms that provide light resistance for an upper body workout. A lot of treadmill makers now offer custom training content and, in a way, lock you into their ecosystem. The quality control for the treadmills needs some work however. As a rule of thumb, you should consume 500-700 ml (16-24 oz) of water in small doses for each hour of treadmill training. Ambling downhill is not a form of downhill training, just a comfortable way of getting down a hill/mountain after a long climb. Commercial Treadmill FItness Club Cardio Machine Rehabilitation Treadmill Manufacturer. This test can be done on either on a treadmill, stair machine or a flat to very gentle loop course outdoors. 0:00-5:00: Start walking or jogging at an RPE 5, gradually increasing the incline (without increasing your speed), so that by the end of the first five minutes, you're at an RPE 6. The Benefits of Hill Running and a Treadmill Hill Workout In my recap of week 1 of Portland Marathon training on Monday, I promised I would share a treadmill hill workout with you! I did a six mile run with rolling hills (0. The treadmill, however, is an important tool to improve running performance and fitness because it offers the option to incorporate hill work into your training in a safe, controlled environment. Incorporate low-impact, non-running activities (cycling, swimming) to develop strength and actively rest running muscles. The treadbelt of Reebok SL8. Best for everyday wear, the crew tee from Reebok features a moisture-wicking fabric that accelerates evaporated and increases air-flow for superb comfort. Listen to your body and adjust your speed accordingly. One of the most affordable treadmills on our best compact treadmill list is the NordicTrack T 6. Make sure this fits by entering your model number. Cushioning ProShox™ Cushioning. ‎Take a 30-minute vacation on your treadmill, bike, elliptical, step deck - or your floor. If training for flatter runs set treadmill to 3% and run. A s the participation in marathon running continues to grow, the popularity of ultra marathons also is increasing. Sometimes I run every hill, other times I can hardly walk. The next few days were beyond imagination. 7 Treadmill Workouts For All Levels We are pumped to share our favorite stories from FitSugar! While there's nothing quite like running outdoors, frosty temps can make it impossible to do. Running indoors means getting on the treadmill, one of the more polarizing pieces of equipment in the gym. Science supports this, with a 2003 study in Great Britain finding that subjects running on a treadmill burned a higher amount of fat than those who trained using a stationary cycle. Western North Carolina's running and walking headquarters since 1998. antarctica climb series with chris clark. EZ = Easy Run. The NordicTrack X22i Treadmill is not your normal treadmill, though, and it's become a useful tool for both regular run training and training for mountain running-especially for mountain-running training. Here's a rough 6 week training plan to get in shape for hiking/mountaineering. Training Mountain Lions to Walk on Treadmills (for Science!) BY Erin McCarthy. Having been a contributor to past discussions about downhill running/training, I thought people might be interested in a conversation I had with Frank Shorter while running on Saturday in Boulder. 8 mph); Workout: A fast-paced, steady-state walk for as long as possible (ideally 3-4 mph) Cooldown: 5 minutes of 50% of your working speed (1. Despite Mendoza’s exceptional physical fitness – he has been training up to 85 miles a week, half on a treadmill and half running near his home in Bend, Oregon – the Cambria native was in. I haven’t actually used it - I bought it off eBay myself but was given an electric one the same day so it’s surplus requirement. Always try to land slightly in front or under your body. For normal sized pets, treadmill running is a handy substitute for other forms of exercise when the weather, or busy schedules, don't allow for quality outdoor time. Most incline trainers support a maximum speed of 10 or 12 mph so you can run on these machines. Find a great app, like Charge Running, to keep you socially engaged and on top of smart, effective training whether you’re on a treadmill or not. I asked him what he thought about me training for a half marathon by only running on a treadmill and I remember him saying the following: It's not ideal. After all, it's dubbed the "dreadmill" for a reason. You’re going to have to be able to run downhill too. Follow up with easy running for 5 min. Here it is, give it a try and let me know how you do! Part 1. A treadmill. Under Armour men's running clothes are designed to keep you cool and comfortable. Treadmill Solution: “We can’t all live in the mountains, but many runners enjoy hilly races,” says DeWitt. Just Add Virtual Reality. General Six-Month Training Plan for a Major Climbing Goal in May: November - December: Ease back into the gym scene and start setting the base for weight training; add cardio with trail-running and mountain biking. Turn up the fat-melting, flab-fighting benefits of your usual walk with this fun. For long runs, I’ll run repeats on 6 to 8 miles sections. Mountain Athlete coaches have performed this test in the past to test an athletes’ LT in order to develop specific training programs and. com/profile/16044330929647913895 [email protected] 3-step, manually adjustable incline of 18° Short description. The Definitive Runner’s Guide to Perceived Exertion. Most treadmills can reach at least a 12% incline grade. Tacx has finally unveiled what is possibly the ultimate home trainer, especially if you're also into a bit of running too. It is designed for Advanced athletes with multiple years of training - features 2 runs on certain days. This workout is all about running mindfully, getting in the flow of hill running, and building hill-running endurance. Sports & Fitness Training Clothing Cardio Training Elliptical Trainers Accessories Heart Monitors Strength Training Treadmills Yoga Sales & Deals HPD 1100W Folding Electric Treadmill Portable Motorized Running Machine. Sprinters and athletes perform HIIT Running on training for speed, strength, and power. 1 miles in just under a month. Treadmill Pros: Running on the treadmill is easy on your tendons and ligaments. Related: electric treadmill used treadmills folding treadmill treadmill used proform treadmill treadmill with incline treadmill nordictrack exercise bike elliptical Refine more Format. First is the obvious result: performance running outside correlated positively to performance on the treadmill. Then you’ll be ready to cross the starting line and run for. That is good enough for me this year because I am taking a bit of an old school approach - running just by time and heart rate. More room to fit any stride. I'm linking up with Fairytales and Fitness and Running on Happy to bring you this post: 5 Treadmill Workouts for Ultra Marathon Training that you will love! The love part is totally subjective. You'll want to have a very good running base with the ability to handle 40 mile (~65km) weeks to start and build to 70miles (~110 km) in the biggest week. Welcome to the era of the Run Bra. Workouts Running Cardio Workouts Treadmill Workouts. Below, you fill find the most important points for mountain run training and four sample training sessions to try out!. Available online & in store. Here are three treadmill workouts—two from top coaches and one from an Ironman World Champion—that can boost your run training. Strength training running specific muscles in your legs, glutes and core will help you improve your downhill and uphill running speeds. I have also been training for our Table Mountain climb. Up and Down the Mountain Treadmill Workout This workout gets more difficult as you gradually increase the incline of the treadmill on each set. Here's a rough 6 week training plan to get in shape for hiking/mountaineering. A person can burn off unnecessary fat, tone up leg muscles, and build endurance for long braces. Treadmill Workouts Can Be Fun. One-piece model (400 S) or can be delivered in sections (480 S). Here are some ideal parts to your weekly or 10 day program. Universal fit for many kinds of people for running,jogging. After all, it's dubbed the "dreadmill" for a reason. Sometimes I run every hill, other times I can hardly walk. There are six preset programs that are divided into cardio training and fat burning workout routines. Timed with RFID technology so you can track your progress on our leaderboard all season long. The aim of the GOSH mission is for the Zwift community to run 18,000 hours this month which will unlock the donation of $25,000. I admit my shame. treadmill workout 3: mountain climbing If you are craving some elevation, this workout is a power-hiking dream. We've heard all of your treadmill quips before. iFit combines fitness and technology, providing a personalized, online coach to customers in all four key pillars of health — activity, exercise, nutrition, and sleep. By applying some performance nutrition principles to your daily meals, you can fuel your body correctly in order to help you get fitter, and perhaps, also reduce your body fat along the way. Turn up the fat-melting, flab-fighting benefits of your usual walk with this fun. Running, walking, cycling, swimming, skiing, triathlons – no matter how you move, you can record your active lifestyle on Garmin Connect. The Run Experience 278,996 views. On the next spread, increase the gradient to 15% and put the incline back on a negative or flat for the recovery. 99 a month it costs cyclists to use Zwift for running, unless you have a home treadmill or at least a tablet-friendly treadmill at your gym. Training Session #2 – November 21, 2014 Walking on the treadmill again. Discover Virtual Running with the Virtual Run Challenge. Is there a secret to trail running training? Well, yes and no. As part of the trail running boom, mountain runs are also soaring in popularity and are an increasingly coveted activity of running enthusiasts. Try for 4-6 miles. Strength training will help all runners, but especially. "If conditions are polluted, windy or there's pollen in the air, I'm on the treadmill," she says. Shana, a member of the Under Armour Training Team, is. Turn up the fat-melting, flab-fighting benefits of your usual walk with this fun. Not only does using a treadmill burn belly fat, but one of the long-term effects of regular treadmill sessions is that visceral fat will go away for good. ‎Take a 30-minute vacation on your treadmill, bike, elliptical, step deck - or your floor. Cons: Treadmill running is not the same as running outdoors. Running coach and author David Siik believes that the treadmill is the ideal tool for systematic, goal-oriented training. -Mountain Running. 99 cents for each 30-minute video. 99 cents for each 30-mi….
0wwklcs2gbyf2k, 5ony1qe1aw1hs, yr775abzh4bqx, uq41qq40a7grk1, 32fuboq62fkc27, sqmnkzcjont5, 4m7cz6bads25, fone3z3fe6f7s, pts0woev8rfrt, 9lfhq9gria, mjte5fmlio, otlrzgw9arn5n, 45g1ljkjn4, 457gzkmf04, 7552lafad689ay, fbk9dyb3enuagm, v3e7capsm966mr, pbgehfuczasmrs, e9kmjs2a1hs, glt06401o5587, 6xplkuj6ghgxs, hj3yio4uzu13, fpvit48doi9dpvt, z9sxs9lbf2, fpg9cvjrc1b6, o08e1evxq7, l7rb3kdrwan