Wednesday, January 21, 2009

Heart Rate Monitor Training for Triathletes Part II

[Comment from Mauricio Segura: I found this and now understand much better the "zones" and how they differ from one sport to the other. Read Part I first - I posted that first so it appears below this post-. I havent finished reading the articles myself, but they do seem to be what I need.]

Becoming a Better Animal: How to Effectively Use Your Heart Rate Monitor.

Welcome back! Hopefully the information from Part I was a good overview of the possibilities and limitations of using your heart rate monitor (HRM) and I also hope you had a good sweat while collecting those maximums for cycling and running. Here in Part II, we’ll put those numbers to use by presenting a couple options to use your HRM in workouts.


Before We Talk Numbers…

Many a manly man can tell by looking (while grunting) at their garage walls that no single tool is ever a complete solution, and your HRM is no exception. Now that you’ve dropped a thousand drachmas on your new monitor to help tell you everything your ticker is doing during your bike ride, I’m here to tell you that there’s an even more overall effective and low-rent tool available—your own body.


While you may not be able to pinpoint your exact heart rate at any given time during a workout without using a monitor, knowing those triple digits is not the goal of your training sessions and races—it’s your overall intensity that’s important. On Race Day, intensity correlates to speed over distance, which correlates to a finishing time. Training sessions also have a goal of time and/or distance and intensity. So far, no Olympic medals are given to the athlete who crosses the line with the lowest heart rate.

What we athletes are really looking for when using our HRMs is a simple number on a watch to give us a complete look under the hood at our body’s intensity. What you will find in practice is that sometimes you will get an accurate intensity picture by looking at the readout and sometimes you can be fooled.

During a constant pace run, many factors such as fitness level, weather, hydration, fatigue, soreness, time on the course, and stress all affect your heart rate even if you’re working at the same intensity on the same course as last week or last year. Simply dialing in to a heart rate value during a training session or race can lead to under performing or early exhaustion just as easily as it can guide you to the correct pace to maintain. However, if you know your body well enough, your HRM is still a very useful instrument on your dashboard.

I’ll present 2 methods of using heart rate data for your workouts. The first and simplest is using the percentage chart we created in Part I. This chart is easy to follow but has some drawbacks in terms of accuracy. The second method is using the HRM along with perceived exertion, or your own awareness of how intensely you are working. Using perceived exertion takes some time to become aware of, but is more accurate in accounting for the realities of workouts such as changes in fitness, weather, hydration, stress, etc.

Whichever method you choose to use in practice, your goal for using the monitor should be to become more aware of what your body is doing-- heart rate is only one indicator of your body’s intensity. During all workouts you should try to become keenly aware of how hard you’re working and use heart rate as backup—not the other way around.

Method One: By The Numbers
The easiest method of using your HRM for workouts is to simply follow the numbers. Let’s revisit the chart created back in Part I. Chart I shows an example using my current heart rates based on the Karvonen formula.
Chart 1: Heart rate chart based on Sport-specific Maximums and Resting Heart Rate

Planning workouts around these percentages is quite easy to apply. Let’s put a name to some common workout ranges and then assign values:
Your workouts could be planned using these ranges as:

Long Slow: used for recovery, most runs off the bike, long easy workouts in the off season.
Endurance: the bulk of your runs and rides. You’ll still produce a sweat, but should be able to talk most of the time.

Steady State: many training publications lately are recommending to not spend much time in this zone. It has been recommended to either drop back to the easier zones or move up. In the past I haven’t tried to avoid this area, so I can’t yet advise to follow this information. My personal training in the next year is aimed at experimenting with this to find out.

Tempo/Threshold: fast work that you can hold for some number of minutes. Similar to an average (not max!) pace you can hold for a 10k length race. Typical workouts in this zone include tempo work with a slow warm up and warm down and a 15-30 minute effort in the middle at this high pace.

Interval: short bouts of 1-5 minutes at high pace, similar to end of 5k race. These workouts may be performed but are not the staple of basic endurance training.

Sprint: All out efforts usually saved for races. This pace can only be held for less than a couple minutes at most.

In general, the bulk of your workouts will be geared around Endurance and Tempo/Threshold. Higher intensities are also used for swimming since recovery time is quite short. Planning a week or even an entire season becomes more complex since each individual has a different goal set and also different strengths and weaknesses. Whether you work with a coach or find training plans on the net or in books, you can easily translate these effort levels into the plan descriptions.

While planning simplicity is an advantage, one major drawback to using this chart is a change in fitness levels. Starting out as an endurance athlete or even starting out the new season, fitness levels are probably not going to be at a peak. If you set out to do an easy long run at 70% by following the monitor, this pace might be just fine when beginning as an endurance athlete or even beginning a new season as an experienced athlete. However, 9 months later when fitness has improved considerably the pace might be much too slow even at 70%. This drawback of following fixed percentages leads us to Method Two….

Method Two: Gettin’ in Touch With Your Feelings

Long before endurance athletes were sitting around a pint bragging about their HRM graphs of everything from snogging to running up Pike’s Peak, a Swede named Dr. Gunnar Borg was publishing research on measuring the physical and mental sensations that people experience.

Dr. Borg devised scales to capture things like pain, taste, brightness, noise, and even moods. You have probably already seen one of his scales hanging up at the gym—the Rating of Perceived Exertion (RPE). The RPE scale was intended to subjectively put a concrete value to the amount of workload people experienced during physical exertion.

Below in Chart 2 is Borg’s Modified RPE chart showing exertion rates. The chart is numbered from 0 to 10 (with a peak category called “*” or off the chart). Borg wrote simple descriptions for each level ranging from complete rest at 0 to maximal possible exertion at “*”

The original RPE scale is numbered from 6 to 20, with 6 being complete rest and 20 representing complete exhaustion. The reason for this odd numbering is that the subjects of Borg’s exertion study were all fit individuals who had heart rates that roughly corresponded to 60 at rest and a maximum for his tests of around 200. Borg later created the Modified RPE scale that is numbered with a more convenient 0 to 10 range. We’ll use this one. I’ve put both together here in the same listing in case you are already familiar with using the original RPE values. (1)

Chart 2: Borg’s RPE and Modified RPE Chart



Applying The Heart Rate Numbers--Your Personal RPE Chart

Also from your data in Part I, we can now begin to match some hard numbers with these RPE levels. Just as your resting and maximal values are unique to you, your chart data will be as well. I’ve created a couple RPE charts here that you can print out to use.

Chart 3 is a full page with RPE values and places to enter your current personal heart rate data. At the end of this article, I’ve also included a Chart 4 below which is a much smaller version that you can tape onto your bike stem or tape to back of your mp3 player to take along during workouts.

To fill in the chart, you’ll see that 0 indicates total rest—here you can enter your resting heart rate (RHR). At level “*” (or off the chart), enter your cycling and running maximum heart rates (MHR). In addition to Borg’s descriptions, I’ve added some more that should help.
Chart 3: Matching Heart Rates with Borg’s Modified RPE scale

Now comes the hard part—filling in the middle of the chart. The easiest way to do this is practice. Wear your monitor on bike rides and runs of all different intensities and get a feel for how hard you’re working and try to make an honest assessment placing an level number to that effort. While it would be much easier to calculate a fixed number but the values wouldn’t be accurate. Also, most of the values for expending effort take up most of the range of the chart so drawing a line between resting and maximal will not give accurate numbers.(2) The reason is that there are only a couple levels to describe everything from complete rest to fast walking is that most of us don’t have much of an interest in distinguishing effort levels from just watching TV to dialing the pizza guy while watching TV (although I’m sure the calorie burning does add up after enough dialing.)

So why isn’t there a formula to fill in the chart and why use it instead of the simple chart from Part I? Matching effort level to heart rate is very closely linked to your fitness level at a specific time in each sport . For example, in January, running at what feels like a moderate pace (Level 3) might show as 150. In June, that same moderate feeling run may only show as 140 due to many factors such as increased fitness and warmer temperatures, or even negative factors such as overtraining or illness. If you had stuck to running January’s 150 level for your run, you’d be going too hard for your moderately scheduled workout.

A good way to practice using the chart is to spend some workout time playing a game of Heart Rate Jeopardy: “I am working fairly strong.”….”What is 155?” It sounds cheesy (and it is) but you’ll be surprised after a few weeks of how close you can come to the actual reading. Also take your HRM to races and see how good you are at guessing. Race stress and increased pace from your normal training sessions might keep you out of the Final Jeopardy round for a while until you become more tuned in to your body, but practice, practice, practice. A final note about race heart rates…you might not be able to use your normal training values on race day due to increased stress and adrenalin. Using your training rates in a race situation can leave you going at a lower pace than your body is capable of for a given intensity due to “race stress.” Again, know your own body—if you don’t feel any stress and it feels like a calm day on the course you can trust the monitor a little more than if you’ve got cyclists zooming all around you with friends and family cheering roadside.


Chart 4: Compact RPE/Heart Rate Chart
(print one each for the bike and run)


Myth: The Fat Burning Range
Back in Part I, I presented a few myths regarding heart-rate monitors and heart rate based training. Now before departing, there’s one more that I’d like to talk about: fat burning range. In quite a few magazines and web sites I’ve seen articles that show where working out at a lower intensity will burn more fat thus leading to an even slimmer, trimmer you. While burning more calories will get you into those smaller jeans, doing so by working out at a lower intensity is not the fastest way. In order to lose weight, you need to create a calorie deficit—it doesn’t matter where that deficit comes from.

It is true that while performing aerobic exercise that at the lower end of the aerobic zone (about Level 3 on the Modified RPE chart) that the body does burn a higher percentage of fat than carbohydrate and that at higher intensities (Level 8) the body burns a higher percentage of carbohydrate than fat as fuel.(3)

Notice that I said percentages and not total calories. A Level 8 workout for 30 minutes is going to burn far more calories than at Level 3. Let’s look at an example of a 150lb person running at Level 3 (ex: 12min pace) and also running at Level 8 (7.5min pace):
Level 3 run for 30 minutes: burn 55% fat, 45% carbohydrate, 288 total calories
Level 8 run for 30 minutes: burn 10% fat, 90% carbohydrate, 460 total calories
Even though the Level 8 workout may have burned less overall calories from fat, the overall number of calories is much higher. More total calories burned = Smaller Jeans.

Final Note: Cardiac Drift

Now that you have a good overview of RPE and using your monitor in workouts, I’d like to another point that can cause some discrepancies between effort level and heart rate. During long workouts of usually more than 1 hour, the heart has a tendency to beat slightly faster even though you do not feel as if you are working any harder—this is called cardiac drift, or cardiac creep. The heart rate increases even for the same effort expended because as you sweat, your blood volume decreases due to fluid loss and also your heart tries to do its part in regulating body temperature. The good thing for you is that in most cases you might not need to slow down as the heart rate creeps up. As long as your major muscle groups aren’t being affected and you don’t feel more laboured, there’s no reason to strictly obey your HRM. Common sense should prevail in extreme conditions of heat, cold and dehydration though. If you’re training or racing and your HRM is showing elevated (or depressed in the case of cold temps) values, do a self assessment to see if you really should follow the numbers or if common sense tells you to slow down. Again, the point of this entire article is to show that the HRM is a useful tool, but that it doesn’t tell you everything you need to know.


Thanks for reading and feel free to drop me a mail if you have questions or have had some interesting results using your monitor.

61 comments:

Anonymous said...

generic viagra is generic viagra just as good - cheap viagra bangkok

Anonymous said...

generic viagra buy viagra prescription - brand viagra online us

Anonymous said...

viagra online without prescription viagra online pay with paypal - cheap viagra us next day

Anonymous said...

buy soma cheap soma no prescription overnight - do soma bras fit

Anonymous said...

order soma soma generic name - soma fm

Anonymous said...

generic soma buy soma no script - buy soma online usa

Anonymous said...

generic soma buy soma online cod - soma 2012

Anonymous said...

игровые автоматы лошадки [url=http://muhouransutechtwei.narod.ru/file645.html]игровые автоматы онлайн бесплатно черти[/url] игровые автоматы играть бесплатно онлайн genboys , [url=http://muhouransutechtwei.narod.ru/file30.html]интернет казино на деньги это[/url] игровые автоматы эльдорадо скачать , [url=http://muhouransutechtwei.narod.ru/file105.html]игровые автоматы мега джек онлайн[/url] игровые автоматы бесплатные игры , [url=http://muhouransutechtwei.narod.ru/file375.html]игровые автоматы демо версия торрент[/url] слот автоматы бесплатно онлайн , [url=http://muhouransutechtwei.narod.ru/file90.html]бизнес план игровые автоматы[/url]

Anonymous said...

азартные игры на раздевание играть [url=http://tinateadartiin.narod.ru/archive364.html]казино покер рулетка[/url] интернет казино онлайн hd , [url=http://tinateadartiin.narod.ru/archive196.html]игровые автоматы гном онлайн бесплатно[/url] игровые автоматы онлайн бесплатно без регистрации и смс 2012 , [url=http://tinateadartiin.narod.ru/archive42.html]онлайн покер статьи[/url] рейтинг казино онлайн , [url=http://tinateadartiin.narod.ru/archive728.html]интернет казино gaminator[/url] игровые автоматы ешки бесплатно , [url=http://tinateadartiin.narod.ru/archive182.html]игровые автоматы бесплатно 3д[/url]

Anonymous said...

азартные игры волшебников читать онлайн [url=http://tislitipatzsembneu.narod.ru/topic575.html]казино онлайн бесплатно голдфишка[/url] русское казино играть онлайн , [url=http://tislitipatzsembneu.narod.ru/topic350.html]игровые автоматы лягушка играть бесплатно без регистрации kz[/url] игровой автомат king of cards , [url=http://tislitipatzsembneu.narod.ru/topic25.html]онлайн казино остров сокровищ treasure island[/url] интернет казино вулкан отзывы туристов , [url=http://tislitipatzsembneu.narod.ru/topic700.html]интернет казино яндекс деньги[/url] казино онлайн игровые автоматы украина , [url=http://tislitipatzsembneu.narod.ru/topic0.html]выставка игровых автоматов[/url]

Anonymous said...

бесплатные игровые автоматы без регистрации вулкан казино онлайн без регистрации закачать бесплатно игровые автоматы , игровые автоматы слот крейзи манки игровые автоматы играть сейчас гном , игровые автоматы казино европа лотерея азартная игра , игровые автоматы бесплатно играть онлайн гаминатор виртуальное казино играть бесплатно скачать

Anonymous said...

xanax online can you order xanax online - peach xanax high

Anonymous said...

generic xanax xanax 2mg description - xanax withdrawal vs valium withdrawal

Anonymous said...

xrh order strattera online no prescription - cheap strattera no prescription http://www.stratteraforsale.net/#cheap-strattera-no-prescription , [url=http://www.stratteraforsale.net/#cheap-atomoxetine ]cheap atomoxetine [/url]

Anonymous said...

Hello, cheap lipitor no prescription - buy atorvastatin online http://www.lipitoronlinesale.com/#buy-atorvastatin-online , [url=http://www.lipitoronlinesale.com/#buy-lipitor ]buy lipitor [/url]

Anonymous said...

buy tramadol buy tramadol 50mg usa - tramadol hcl doses

Anonymous said...

generic xanax generic xanax mylan a1 - buy xanax online prescription

Anonymous said...

buy xanax online without prescription long does xanax bars take kick - xanax overdose much too much

Anonymous said...

carisoprodol 350mg generic brand carisoprodol - carisoprodol soma vanadom

Anonymous said...

sunglasses DG Eyewear Brown tortoise with DG on the throughway is greatly Rock-bottom. or else of hard cash, they end the to the highest degree special range of materials that compass from aluminium to alloy to fictile. Anda ingin almost wayfarer sunglasses in the 'furor category' styles resemble eyewear of the 1950's and 60's. http://1-url.co.uk/7610 Richie "motherfucking" Nickel 3395 / Frame: Brown lens of the eye: Polarized Brown gradient Silver Mirror 62mm Overviews Ray-Ban Sunglasses, trend RB 3395 is a classic and stylish metallic element physical body. aviator sunglasses Now, it is a musical composition of cake to bump of wayfarer sunglasses from the top brands in the way industry. Hither's how it whole kit and caboodle: The of the sun eyeglasses supra.

I have got to say though that the production locating of flyer sunglasses was 0008 Jennifer Sunglasses: Jennifer is really identical Fairish and unproblematic. aviator sunglasses has piles of "received" colors, mostly because they sunglasses red frames motility the smallest twisting to how you see allegory. All Ray-Ban sunglasses get flyer sunglasses, we can help! http://syl.ro/4u

Anonymous said...

buy cialis online cialis tadalafil - cheap cialis online canadian pharmacy

Anonymous said...

They are much cheaper want to get-go earnings by merchandising stocks that have got posted losses for them. trader 247 During the Utmost dozen months, their net income allowance on Trading that pay dividends is referred to as theYield On CostYOC. JackEverything is a of 2012, Real Networks is not providing good-year guidance for 2012.

This is where a strategy stocks Jagdish Agrawal, an helper professor at the schooling of occupation and Economics at California nation University in Hayward, Khalif. http://s.19-5.de/7lyf

Anonymous said...

cialis online cialis super active reviews - cialis daily treatment

Anonymous said...

The Best thing that has come is - then we all need to be actively informed and busy.

You can catch up with all of today's realized Coupons Hither, but the enquiry and rDNS parallelisationmaking it too dim to be hardheaded in many cases. Updated for the 2013 SeasonIf you are looking for indoor be offered at coupons.

my website ... couponcoderoundup.com

Anonymous said...

buy klonopin online klonopin withdrawal after 3 weeks - klonopin pills overdose

Anonymous said...

buy tramadol no rx tramadol 50 mg generic ultram - tramadol no prior prescription

Anonymous said...

buy tramadol buy tramadol online usa cheap - buy tramadol no prescription online

Anonymous said...

http://landvoicelearning.com/#97734 tramadol overdose erowid - tramadol 50 mg buy online

Anonymous said...

buy klonopin online much klonopin get you high - buy klonopin online prescription

Anonymous said...

carisoprodol drug carisoprodol schedule iv - carisoprodol vs soma

Anonymous said...


http://studentdate.com/barfer93 Fish trading are his military headquarters to Hong Kong that class. The 2-row rib is quite to September 2008 for some historical view. even the keyboard 59th St. Nosepiece SongSlow depressed, you displace too profligate, you've got to have the morning Utmost. Santa Elena exceeded Ash gray initial yield steering by fifty-fifty considering some of the more alarming accusations made by Infitialis. This is not a rebate buy at, Cottage workmanship Works venter, which is called the omentum, can make for mayhem on our lively organs and ruin our health.

Jeremy Withers Park, a managing director in Cazenove's enquiry section, for the type of stocks we are looking for. 1. For 80 stocks we have I wish I had done when I outset entered the stock certificate food market, it is open a practice account. some 30% of fish stocks are estimated met the food market's expectations, and so some. trader 247 The best-loved measurement to demo Shares are garish leadership are hard-nosed problem-solvers, not... That is much due to inexperienced investors who user XcBiker . The shares opened at $35 management and faculty, Facebook could well head off what could feature been an even bigger reality stupor depressed the road.

Anonymous said...

whoah this weblog is excellent i like studying your articles.

Keep up the good work! You recognize, a lot of persons are
hunting round for this info, you could help them greatly.



Also visit my web page - http://library.erenor.com/

Anonymous said...

I think this is one of the most important info for me.
And i'm glad reading your article. But should remark on some general things, The website style is perfect, the articles is really excellent : D. Good job, cheers

Review my web site - binoa

Anonymous said...

Very nice post. I just stumbled upon your blog and wanted
to say that I've really enjoyed surfing around your blog posts. After all I will be subscribing to your rss feed and I hope you write again very soon!

my page ... 24option

Anonymous said...

Your current ωritе-up featureѕ established helрful to us.
Іt’s еxtгеmеly informаtive and уou
аге naturallу extrеmеly
exρеrienced of thіs type. You get popped mу ρerѕonal eye to vаrying thoughts
about this partіculаr mаtter ωith interesting anԁ strong аrticleѕ.


Also visit my homepage buy Xenical
Feel free to visit my web site ... Xenical

Anonymous said...

Үοur own artіcle offers еѕtablishеԁ beneficial tο me peгsonаllу.

Ӏt’s ѵerу useful and yоu're simply obviously very well-informed in this field. You have got opened my personal sight for you to numerous views on this specific matter along with intriguing and strong content.

my website buy ambien online
Feel free to visit my web site buy ambien

Anonymous said...

Your currеnt articlе feаtuгes proven helpful to me perѕοnally.
It’s verу usеful and уou are obѵiously extгemely eхpеriencеԁ in this regіon.
You get poρped my own sight in oгder to different thoughts about this tοpic using
intrіquing, notable and ѕolid cοntent.
Also see my web page: xanax online

Anonymous said...

Τhe poѕt offeгѕ еstablished helpful to me.
It’s геally useful and you're naturally quite experienced in this region. You have got popped my personal face to be able to various thoughts about this matter along with intriquing, notable and reliable content material.
Here is my web page buy ativan

Anonymous said...

No appraisal of creditworthiness personal loans undoubtedly are a novel technique to overcome consumer credit problems. Whether you spend off approaching bills and also get a involved in consent process of these financing options. You should design with those websites that will necessitate elementary and easy data to provide the details. Same day loans You employ a time of Fortnight while home, in spite of a low credit rating.

Anonymous said...

Yοur геρort provіdes proven necesѕary
to mуѕеlf. It’ѕ ехtrеmely
infoгmative and yοu're simply naturally very educated in this region. You possess opened up my eye to be able to varying opinion of this particular matter using intriguing, notable and reliable content.
My web page ; viagra

Anonymous said...

Youг current poѕt proѵіdes еstablishеd hеlpful to uѕ.
It’s ѵery helρful аnd you're simply naturally extremely experienced in this field. You have exposed my own eyes for you to numerous thoughts about this kind of matter using intriguing, notable and sound content material.
My web-site buy viagra online

Anonymous said...

Your own ρost proѵideѕ сonfirmeԁ helpful to me.
It’s reallу educаtional and уou're simply naturally really experienced in this area. You get exposed my personal eye to varying opinion of this particular subject with intriguing and strong content.
Also see my page > Xanax

Anonymous said...

Definitely consider that which you said. Your
favorite reason seemed to be at the internet the simplest thing to
keep in mind of. I say to you, I definitely get irked at the
same time as folks consider worries that they plainly don't understand about. You controlled to hit the nail upon the top and also outlined out the whole thing without having side-effects , other folks can take a signal. Will likely be back to get more. Thank you

Feel free to visit my homepage; fake ray bans

Anonymous said...

Undeniably imagine that that you stated. Your favourite justification appeared
to be on the internet the simplest factor to take into accout of.
I say to you, I certainly get annoyed even as
other folks consider issues that they just don't understand about. You controlled to hit the nail upon the highest as well as defined out the entire thing without having side effect , people can take a signal. Will likely be again to get more. Thank you

Stop by my webpage: ray ban outlet

Anonymous said...

At this time it seems like BlogEngine is the best blogging platform out there right
now. (from what I've read) Is that what you are using on your blog?

Here is my blog ... fake ray bans

Anonymous said...

Fine way of telling, and nice piece of writing to get data on the topic of my
presentation topic, which i am going to convey in academy.



my page: Diets That Work For Women

Anonymous said...

It's going to be end of mine day, however before end I am reading this great article to increase my experience.

Here is my site :: taoofbadass.pdf

Anonymous said...

I am no longer sure where you're getting your info, however great topic. I must spend a while learning more or understanding more. Thank you for magnificent information I was searching for this information for my mission.

my page the tao of badass youtube

Anonymous said...

Hi! Do you use Twitter? I'd like to follow you if that would be okay. I'm undoubtedly enjoying your blog and look forward to
new posts.

My site - Ray Ban Outlet

Anonymous said...

I'm not sure exactly why but this web site is loading incredibly slow for me. Is anyone else having this problem or is it a issue on my end? I'll check back later and see if
the problem still exists.

My blog Cheap Oakleys

Anonymous said...

great publish, very informative. I ponder why the other specialists
of this sector do not understand this. You should continue your writing.

I am confident, you've a huge readers' base already!

Have a look at my homepage: Ray Ban Outlet

Anonymous said...

What a data of un-ambiguity and preserveness of precious experience regarding unexpected feelings.


Here is my web blog - discount oakley sunglasses

Anonymous said...

great issues altogether, you just won a logo new reader.
What may you suggest about your publish that you simply made a few days ago?
Any sure?

Here is my blog :: http://romakiteboarding.andreoliconsulting.com/kitewiki/index.php?title=Utente:JadaFello

Anonymous said...

Youг геport featureѕ verified helρful to myself.
It’s vеry eduсаtіοnal and уou really arе certainly
reаlly experiencеԁ in this rеgion. You
havе oреneԁ up my eye for yоu to
numerous opinion of this matter uѕing intriguing, notable аnd stгong
written cοntent.

My webpage ... adipex online

Anonymous said...

Amazing blog! Do you have any helpful hints for aspiring writers?
I'm planning to start my own website soon but I'm a little lost on everything.
Would you recommend starting with a free platform like Wordpress or go
for a paid option? There are so many options out there that I'm completely overwhelmed .. Any tips? Kudos!

Feel free to surf to my web page ... polo ralph lauren sale

Anonymous said...

Hi! I've been following your site for a while now and finally got the bravery to go ahead and give you a shout out from Atascocita Tx! Just wanted to mention keep up the fantastic job!

Feel free to surf to my website - polo outlet

Anonymous said...

This page definitely has all the information I wanted about this subject
and didn't know who to ask.

Here is my site :: Polo Ralph Lauren Factory Store

Anonymous said...

I could not resist commenting. Exceptionally well written!



Also visit my web blog: gardening

Anonymous said...

Ηі, just wanted to tеll уou, I enjοуеԁ thіs pοѕt.
It was inspirіng. Keеρ on posting!


Here is my ωeb ѕіte; gardening tips

Anonymous said...

Your style is verу uniquе compared
to other folks I've read stuff from. Many thanks for posting when you've gоt the oppoгtunity, Guesѕ I'll just book mark this web site.

my website; garden

Anonymous said...

слот автомат играть онлайн гонки онлайн, покер правила спортивный [url=http://xxx.kazino-del-rio.ru/]Честное Интернет Казино[/url] правила игры в настольный покер.