* New build or upgrade? New
* Existing parts/monitors to reuse? (List with models/links) N/A
* PC purpose? (Gaming, editing, etc. List apps/games) Gaming
* Purchase country? Near Micro Center? (If not US, list local vendors) Australia
* Monitors needed? (Number, size, resolution, refresh rate) 1x 1440p 144hz
* Budget range? (Include tax considerations) Less than $1000 upgrade
* WiFi or wired connection? Wired
* Size/noise constraints?
* Cololighting preferences?
* Any other specific needs?

Hi guys, so I am planning on upgrading my pc to something a bit nicer because some games (ASA, Star Citizen) etc are getting a bit hard to run. However, I am not ready to drop another $1500 on a $2000 and throw all my old parts away unless I can manage to sell them (its pretty much a brand new PC)
I was hoping to see if I went too overkill on any parts and if theres bottlenecking on the CPU/GPU and where to save money on the unpurchased items. I attached the links and embeds below
https://au.pcpartpicker.com/list/4rszVW (New Build) https://au.pcpartpicker.com/list/krTZmr (Old Build)
[New Build]
TypeItemPrice
:----:----:----
**CPU** [AMD Ryzen 5 7500F 3.7 GHz 6-Core OEM/Tray Processor](https://au.pcpartpicker.com/product/ms4Zxamd-ryzen-5-7500f-37-ghz-6-core-oemtray-processor-100-000000597) $250.40
**CPU Cooler** [Deepcool GAMMAXX AG400 ARGB 75.89 CFM CPU Cooler](https://au.pcpartpicker.com/product/WKWzK8/deepcool-gammaxx-ag400-argb-7589-cfm-cpu-cooler-r-ag400-bkanmc-g-2) $49.50 @ JW Computers
**Thermal Compound** [ARCTIC MX-4 (2019) 4 g Thermal Paste](https://au.pcpartpicker.com/product/JmYLrH/arctic-mx-4-2019-4-g-thermal-paste-actcp00002b) Purchased For $7.49
**Motherboard** [Asus TUF GAMING A620M-PLUS WIFI Micro ATX AM5 Motherboard](https://au.pcpartpicker.com/product/T4n9TW/asus-tuf-gaming-a620m-plus-wifi-micro-atx-am5-motherboard-tuf-gaming-a620m-plus-wifi) $169.00 @ Mwave Australia
**Memory** [Corsair Vengeance RGB 32 GB (2 x 16 GB) DDR5-6000 CL36 Memory](https://au.pcpartpicker.com/product/kTJp99/corsair-vengeance-rgb-32-gb-2-x-16-gb-ddr5-6000-cl36-memory-cmh32gx5m2e6000c36) $159.00 @ PCCaseGear
**Storage** [Western Digital Blue SN550 500 GB M.2-2280 PCIe 3.0 X4 NVME Solid State Drive](https://au.pcpartpicker.com/product/zFK2FT/western-digital-blue-sn550-500-gb-m2-2280-nvme-solid-state-drive-wds500g2b0c) Purchased For $69.00
**Storage** [Crucial MX500 1 TB 2.5" Solid State Drive](https://au.pcpartpicker.com/product/h3tQzy/crucial-mx500-1tb-25-solid-state-drive-ct1000mx500ssd1) Purchased For $109.00
**Storage** [Seagate Barracuda Compute 2 TB 3.5" 7200 RPM Internal Hard Drive](https://au.pcpartpicker.com/product/mwrYcf/seagate-barracuda-computer-2-tb-35-7200rpm-internal-hard-drive-st2000dm008) Purchased For $69.00
**Video Card** [XFX Speedster QICK 319 Core Radeon RX 7800 XT 16 GB Video Card](https://au.pcpartpicker.com/product/GYfxFT/xfx-speedster-qick-319-core-radeon-rx-7800-xt-16-gb-video-card-rx-78tqickf9) $739.00 @ Scorptec
**Case** [Corsair 4000D Airflow ATX Mid Tower Case](https://au.pcpartpicker.com/product/bCYQzy/corsair-4000d-airflow-atx-mid-tower-case-cc-9011200-ww) Purchased For $125.00
**Power Supply** [NZXT C850 (2022) 850 W 80+ Gold Certified Fully Modular ATX Power Supply](https://au.pcpartpicker.com/product/YYZ9TW/nzxt-c850-2022-850-w-80-gold-certified-fully-modular-atx-power-supply-pa-8g1bb-us) $129.00 @ Computer Alliance
**Operating System** [Microsoft Windows 10 Pro OEM - DVD 64-bit](https://au.pcpartpicker.com/product/MfH48d/microsoft-windows-10-pro-oem-dvd-64-bit-fqc-08930) Purchased For $0.00
**Case Fan** [ARCTIC P12 PST A-RGB 0dB 48.8 CFM 120 mm Fans 3-Pack](https://au.pcpartpicker.com/product/FQ6p99/arctic-p12-pst-a-rgb-0db-488-cfm-120-mm-fans-3-pack-acfan00232a) Purchased For $65.00
**Case Fan** [ARCTIC P12 PST A-RGB 0dB 48.8 CFM 120 mm Fans 3-Pack](https://au.pcpartpicker.com/product/FQ6p99/arctic-p12-pst-a-rgb-0db-488-cfm-120-mm-fans-3-pack-acfan00232a) Purchased For $65.00
**Custom** Umart Handling Purchased For $5.49
**Custom** PCByte Shipping Purchased For $11.19
**Custom** I-Tech Freight Purchased For $15.00
**Custom** PayPal Fees Purchased For $12.00
*Prices include shipping, taxes, rebates, and discounts*
**Total** **$2049.07**
Generated by [PCPartPicker](https://pcpartpicker.com) 2024-06-09 17:05 AEST+1000 [PCPartPicker Part List](https://au.pcpartpicker.com/list/krTZmr)
[Old Build]
TypeItemPrice
:----:----:----
**CPU** [Intel Core i3-10100F 3.6 GHz Quad-Core Processor](https://au.pcpartpicker.com/product/r8Dkcf/intel-core-i3-10100f-36-ghz-quad-core-processor-bx8070110100f) Purchased For $119.00
**CPU Cooler** [Vetroo V5 52 CFM CPU Cooler](https://au.pcpartpicker.com/product/qRKKHx/vetroo-v5-52-cfm-cpu-cooler-vt-cpu-v5) Purchased For $47.59
**Thermal Compound** [ARCTIC MX-4 (2019) 4 g Thermal Paste](https://au.pcpartpicker.com/product/JmYLrH/arctic-mx-4-2019-4-g-thermal-paste-actcp00002b) Purchased For $7.49
**Motherboard** [ASRock B460 Phantom Gaming 4 ATX LGA1200 Motherboard](https://au.pcpartpicker.com/product/M39tt6/asrock-b460-phantom-gaming-4-atx-lga1200-motherboard-b460-phantom-gaming-4) Purchased For $119.00
**Memory** [ADATA XPG SPECTRIX D60G 16 GB (2 x 8 GB) DDR4-3200 CL16 Memory](https://au.pcpartpicker.com/product/Hsxbt6/adata-xpg-spectrix-d60g-16-gb-2-x-8-gb-ddr4-3200-memory-ax4u320038g16a-dt60) Purchased For $100.00
**Memory** [Kingston HyperX Fury 16 GB (2 x 8 GB) DDR4-2666 CL16 Memory](https://au.pcpartpicker.com/product/7YkgXL/kingston-hyperx-fury-16-gb-2-x-8-gb-ddr4-2666-cl16-memory-hx426c16fb3k216) Purchased For $99.00
**Storage** [Western Digital Blue SN550 500 GB M.2-2280 PCIe 3.0 X4 NVME Solid State Drive](https://au.pcpartpicker.com/product/zFK2FT/western-digital-blue-sn550-500-gb-m2-2280-nvme-solid-state-drive-wds500g2b0c) Purchased For $69.00
**Storage** [Crucial MX500 1 TB 2.5" Solid State Drive](https://au.pcpartpicker.com/product/h3tQzy/crucial-mx500-1tb-25-solid-state-drive-ct1000mx500ssd1) Purchased For $109.00
**Storage** [Seagate Barracuda Compute 2 TB 3.5" 7200 RPM Internal Hard Drive](https://au.pcpartpicker.com/product/mwrYcf/seagate-barracuda-computer-2-tb-35-7200rpm-internal-hard-drive-st2000dm008) Purchased For $69.00
**Video Card** [PowerColor Fighter Radeon RX 6600 XT 8 GB Video Card](https://au.pcpartpicker.com/product/nyH7YJ/powercolor-radeon-rx-6600-xt-8-gb-fighter-video-card-6600xt-8gbd6-3dh) Purchased For $597.00
**Case** [Corsair 4000D Airflow ATX Mid Tower Case](https://au.pcpartpicker.com/product/bCYQzy/corsair-4000d-airflow-atx-mid-tower-case-cc-9011200-ww) $124.95 @ Amazon Australia
**Power Supply** [Corsair CX450M (2015) 450 W 80+ Bronze Certified Semi-modular ATX Power Supply](https://au.pcpartpicker.com/product/FQ648d/corsair-power-supply-cp9020101na) Purchased For $79.00
**Operating System** [Microsoft Windows 10 Pro OEM - DVD 64-bit](https://au.pcpartpicker.com/product/MfH48d/microsoft-windows-10-pro-oem-dvd-64-bit-fqc-08930) Purchased For $0.00
**Case Fan** [ARCTIC P12 PST A-RGB 0dB 48.8 CFM 120 mm Fans 3-Pack](https://au.pcpartpicker.com/product/FQ6p99/arctic-p12-pst-a-rgb-0db-488-cfm-120-mm-fans-3-pack-acfan00232a) Purchased For $65.00
**Case Fan** [ARCTIC P12 PST A-RGB 0dB 48.8 CFM 120 mm Fans 3-Pack](https://au.pcpartpicker.com/product/FQ6p99/arctic-p12-pst-a-rgb-0db-488-cfm-120-mm-fans-3-pack-acfan00232a) Purchased For $65.00
**Custom** Umart Handling Purchased For $5.49
**Custom** PCByte Shipping Purchased For $11.19
**Custom** I-Tech Freight Purchased For $15.00
**Custom** PayPal Fees Purchased For $12.00
*Prices include shipping, taxes, rebates, and discounts*
**Total** **$1713.71**
Generated by [PCPartPicker](https://pcpartpicker.com) 2024-06-09 17:05 AEST+1000

1.........epic court scene 2.........tappu sonu balcony romance (1:55) 3.........om babita e namaha (1:00) 4.........bagha as child labour inspector 5.........entry of chempak 7........ Ram bolo bhai ram (6:06) 10......i love you message to komal (12:25) 11.......rasik bhai shareholder (11:30) 14........jetha kidnaped 18 .......champak as principle 20 .......jaisa aap kahe 28........shayri 33........ah shayog andolan 45 .......kidney...sheikh 58........sunder ladies scheme 1 ka 3 64........bagha as teacher 68........sweety aarop on jethalal 75........tappu shaadi 85........ Sodhi on terrace ..drunk 88........makarsankranti ...jetha vs sodhi 91........dr hathi stuck in auto 112......kaam wali bai 129......tappu paper leak 130......iyyer babita fake fight (april fool) 134......dental checkup 138......aye blue saree 139......minakshi washing powder 144......tiku jini wadi 151......kitty party...daya madhvi fight 162.......chor in society(tappu sena khujli powdr 167......Popatlal entry 175......GPL 1 188......bunty 190......babity bdy 200......london 230......keri 244......popatlal weds keri (actually not) 250......red cherry mobile 260......tappu sena ad on tv 275......champak jetha shoes 278......swimming 284......hotel blue queen ( baka palty entry) 294......ice tea...sharab 296......popat nanga balcony 300......tmkoc in ahmedabad 310......bhide computer 328......holi..mahabaleshwar 335......truck stuck 341......jal devta 346......parents meeting.sonu 355......saadi sale 362......garba andolan 368......games in society 374......chai piyo ..biscuit khao 378......builder..black money 384......sai bhakt mandal(10-10 balti se nahaya) 387......pani tanker 390......GPL 2 412......jethalal hair 416......bhootni 430......koyal 437......daya dahi handi 465......peter ferdnendis 500......credit card 507......Bagha entry 515......society me painting 538......tappu haircut (ganja) 546......World cup hawan 547.......babita miss call (popatlal) 555......bum bum bole (bhang episode) 568......sunder hide at jetha's house (holi) 576......iyyer transfer chennai farewell party 608......bhide mango buisnes 617......bhook hartaal 625......GKM 640......chaddi gang 642......nai nai to bhi ek crore ka turnover 650......popatlal chata bdy 687......Ganesh Utsav 3G 704......ghode ki murti...ft gokhuldam wasi 730...... Mehta/bhide lottery ₹500 750......mallika mobile ( babita fake friend) 765......mansik santulan 778......theme park 790......rann of katchh 801......jethalal in pakistan 810......popatlal sanorita 820......holi..farm house/ Kanji Manji 836......new society renovate (sundarlal) 839......dance competition (iyer wins) 851......abdul new shop 865......gandhi maidan 869......babita suitcase 881......jethalal tubelight 890......scooter bhangaar 910.....bol bacchan 920......jethalal rishwat 927......choco moco 932......Mukti maa 936.....Abdul upliftment episodes 946.....Jetha's phone in washing machine 947.....Jetha hit by motorbike, passport japt 951.....Tapu school Mahabaleshwar trip 954..... Daya Jetha Romance 960......la ula dance 963......Popatlal london rishta cancel 965......Ganesh utsav and antakshari 985.....Chanya choli box 994.....Mr Ching Chu Lee Tony Tv 997.....Sala Shanti Havan Dukhmanjan Maharaj 1010....donation for eyes 1022....jethalal in "tan man kudrati upchar" 1025....gulabo 1054....Jethanand sansar tyag 1059.....26th Jan Sonu as Bharat Mata 1060.....Popat Bhide Sodhi shouting Saibaa 1063.....Bagha removed from shop 1064.....Coffee On Iyer Laptop 1067.....Tapu friends call Jetha's mobile 1068.....Jetha lost ring Tapu mobile promise 1070.....Tapu sena Mobile 1072.....Bhide breaks Sonu's phone 1079.....Tapu sena expelled from school exposed 1084.....Girl on terrace locked 1095.....sheru 1125.....kachi keri gogi stuck on tree 1147....3 truck 1158.....khote classes 1179.....Mehta kavita Addair 1180.....Aree waa ye Fatakdi kon hai 1189.....mak associate 1200.....paris 1237.....dr hathi under tree 1257.....champak hichki 1266.....sachin retires 1270.....rakesh sithi 1280.....onion kalabazari 1290.....bulbul 1320.....bagha cooker bhide 1330.....fitness jethalal kamar lock 1365.....bandya beta (scooter) 1375.....old sodhi re entry 1385.....amitabh bachan 1390.....nariyal ka ped 1400.....sunder election 1410.....bhide nature camp 1425.....GPL 3 1445.....CID ajay deewaan 1470.....hong kong 1500.....mumbai darshan 1510.....cycle yatra 1550.....jeevdaya ben 1559.....statue statue 1573.....Bapuji drunk Natak 1590.....bhide 1 lakh new scooter 1600.....tarak anjali college 1650.....khushi 1668.....Paper stand paper chori 1670.....popatlal weds sapna 1690.....jethalal wear sweater 1700.....mk gandhi clg 1725.....tappu sena shopping 1735.....bawri mom dad 1760.....renovation 1830.....babita paan masala ad 1850.....tappu sena clg bunk 1860.....tarak jetha chai 1870.....bhide gold coin 1914.....iyyer babita talak 1940.....madhvi mango buisness ( cheap rate) 1950.....bawri sagai 1970.....miss cycle 1983.....jethalal ke hath me lota fasna 2000.....bawri ko chede 2005....10 Cr saari 2023.....Mahila mandal ganesh utsav aayojan 2031.....Wah wah kya baat hai promotion 2034.....Mr Sharma biwi ko secret 2040.....All in one bhai Navratri DJ 2051.....Popatlal Kaveri 2056.....Sonu home made chocolate business 2067.....nattu bagha pagaar andolan 2074.....50 lac cash old notes 2085.....Nakli sharab 2096.....Pagal aadmi 2107.....Tapu sena swachta abhyan 2111.....Bhide scooter chori by Don Baadal 2126..... Republic day celebration 2127.....Bhide Conch 2130.....Ganpat Tanvi school 2139.....Bapuji gayab for swachta 2145.....Swatch bharat 2148.....Tapu B'day 2153.....New Tapu entry 2159.....Holi popatlal baal gayab 2170.....ratnavali 2225.....tubelight popat shadi 2235.....GOA 2250.....Tumsang washing machine 2270.....komal weight loss 2290.....notice board chori 2296.....chai taka tak chai 2306.....cheda electronics 2320.....golmaal 4 2330.....paani ki tanki me purani notes 2344.....chintu in gada electronics 2350.....bandarpada jua adda 2360.....bapuji stuck on door 2372.....XYZ 007 2378.....Nimbu chori from tree 2385.....pinku parents series 2418.....iyyer holi colour 2445.....tappu sena scooter accident 2507.....jethalal in senorika island 2530.....daravni dulhan 2557.....new dr hathi entry 2576.....jethalal pani puri sceme 2590.....popatlal 1crore lottery 2602.....BYJUS (promotion) 2610.....jetha ki dukan bik gayi 2635.....Simba promotion 2644.....Tmkoc in gujrat (kite festival) 2657.....super X 100 mobile (gogi kaand) 2687.....sonu left tmkoc 2694.....tmkoc singapore trip 2711.....titto mobile neta sevaklal

I have an RV that I was considering integrating solar power to if it could keep up with my power needs.
2021 Forest River Flagstaff Micro Lite travel trailer 21FBRS:
What I’d be powering: Microwave occasionally Ducted A/C up to 8-12 hours daily RV Queen Bed with heated mattress at night if in cold area Wifi Booster and Starlink constantly Multi zone radio DVD/CD/AM/FM/Bluetooth 24"TV sometimes TST Monitoring System Halo Rear Camera Outlets to draw power for charging devices (mainly laptop and phone, but occasional use of higher power drawing devices)
Dimensions: Length 22.33 ft. (268 in.) Width 8 ft. (96 in.) Height10.25 ft. (123 in.)
With these rough dimensions for roof space available do you think I could sustain myself with solar panels if I used almost all available space? If not what would I be able to sustain?

I generated a quick calculations tips sheet with GPT. Although it looks pretty good, I would love to get feedback and double check if it's legit or hallucinating.

RC Airplane Design Calculations (Metric and Imperial Units)

Building an RC airplane involves several key calculations to ensure optimal performance. Below are some handy calculations and rules of thumb for determining various parameters, including both metric and imperial units.

1. Battery Voltage and Motor Selection

Battery Voltage: - Determine the required power (watts) for your plane. A general rule is 100 watts per pound (220 watts per kg) for basic flight and 150 watts per pound (330 watts per kg) for aerobatic flight. - Choose a LiPo battery with appropriate voltage. Common choices are 2S (7.4V), 3S (11.1V), and 4S (14.8V).
Motor Selection: - Brushless outrunner motors are common. Use the power calculation to choose a motor. - Motor KV rating: Lower KV for larger props and slower planes, higher KV for smaller props and faster planes.
Example (Imperial): - Plane weight: 2 lbs - Power requirement: 2 lbs * 100 watts/lb = 200 watts - Battery: 3S (11.1V) - Motor: 200 watts / 11.1 volts = 18 amps
Example (Metric): - Plane weight: 1 kg - Power requirement: 1 kg * 220 watts/kg = 220 watts - Battery: 3S (11.1V) - Motor: 220 watts / 11.1 volts = 20 amps

2. Propeller Selection

Propeller Size: - Match propeller size to motor KV and plane type. Larger props for slow-flying, high-torque planes; smaller props for fast-flying, high-RPM planes.
General Rule: - Optimal RPM = Volts * KV
Example: - Motor: 1000 KV - Battery: 3S (11.1V) - Optimal RPM: 11.1V * 1000 KV = 11,100 RPM

3. Wing Loading

Wing Loading Calculation: - Wing Loading = Total Weight / Wing Area
General Rule: - For trainers: 10-15 oz/ft² (30-45 g/dm²) - For aerobatic planes: 15-20 oz/ft² (45-60 g/dm²) - For gliders: 5-10 oz/ft² (15-30 g/dm²)
Example (Imperial): - Total Weight: 32 oz (2 lbs) - Wing Area: 2 ft² - Wing Loading: 32 oz / 2 ft² = 16 oz/ft²
Example (Metric): - Total Weight: 500 g (0.5 kg) - Wing Area: 0.2 m² (2000 cm²) - Wing Loading: 500 g / 0.2 m² = 2500 g/m² = 25 g/dm²

4. Stall Speed

Stall Speed Calculation: - Stall Speed = √(2 * Weight / (Air Density * Wing Area * Coefficient of Lift))
For simplicity, use a general rule of thumb: - Stall Speed (mph) ≈ 3.7 * √(Wing Loading (oz/ft²)) - Stall Speed (km/h) ≈ 5.7 * √(Wing Loading (g/dm²))
Example (Imperial): - Wing Loading: 16 oz/ft² - Stall Speed: 3.7 * √(16) = 3.7 * 4 = 14.8 mph
Example (Metric): - Wing Loading: 25 g/dm² - Stall Speed: 5.7 * √(25) = 5.7 * 5 = 28.5 km/h

Practical Tips

Center of Gravity (CG): - Place the CG at 25-30% of the wing chord from the leading edge. Adjust for stable flight.
Control Surface Throws: - Ailerons: 10-15 degrees for trainers, up to 30 degrees for aerobatics. - Elevator: 10-12 degrees for trainers, up to 20 degrees for aerobatics. - Rudder: 20-30 degrees for trainers and aerobatics.
Example Flight Setup (Imperial): - Weight: 2 lbs (32 oz) - Wing Area: 2 ft² - Battery: 3S (11.1V) 2200mAh - Motor: 1000 KV, 200 watts - Prop: 10x5 inch
Example Flight Setup (Metric): - Weight: 250 g - Wing Area: 0.05 m² (500 cm²) - Battery: 2S (7.4V) 850mAh - Motor: 1000 KV, 55 watts - Prop: 20x10 cm (8x4 inch)

Conclusion

Using these calculations and rules of thumb, you can effectively design and build an RC airplane that meets your specific requirements. Adjust as needed based on test flights and experience

I received this deal in my inbox today from a wholesaler. What caught my eye was the seller financing at 3% interest on 7 year balloon / 30 year am with only 2.5% down. Projected total gross rent ~$5000/mo (comps were provided). I have ready access to an unsecured $200k LOC and could go in with $0 out of pocket. I'd estimate carrying costs of $2000-3000/mo while I use the LOC to rehab and pay the seller's note. Rough ARV might be $400k, so if I maxed out the $200k line of credit and after 12-18 months my bank could do a 75% LTV portfolio loan I'd be looking at a PI of ~$2100/mo, with possibly $100k in my pocket on the cash out.
Thoughts? Would you take this to the next stage of underwriting? Would you do anything differently?
Thanks.
********************************************
Asking Price: $ 264,400.00
Downpayment and Assignment Fee: $26,500.00

Property Overview:
- Property Type: Single Family
- Year Built: 1940
- Living Area: 1,032 sq ft
- Bedrooms: 2
- Bathrooms: 1
- Rent Estimate: $900
Property Overview:
- Property Type: Single Family
- Year Built: 1940
- Living Area: 1,040 sq ft
- Bedrooms: 2
- Bathrooms: 1
- Rent Estimate: $890
Property Overview:
- Property Type: Duplex
- Year Built: 1930
- Living Area: 1,628 sq ft
- Bedrooms: 1/1
- Bathrooms: 1/1
- Rent Estimate: $800 per unit ($1,600)
Property Overview:
- Property Type: Single Family
- Year Built: 1930
- Living Area: 1,916 sq ft
- Bedrooms: 3
- Bathrooms: 1.5
- Lot Size: 7,280
- Rent Estimate: $1,690
Financials & Analysis:
- Rehab/Holding Costs: $ 170,000 ($25/sqft)
- Seller Financing Details :
- Sale Price: $ 264,400.00
- Down Payment: $6,500
- Amount Financed: $257,900.00
- Note Terms (years): 30
- Monthly Payment: $ 1,087.32
- Interest Rate 3% : $ 257,900.00
- Cumulative Interest: $ 50,024.58
- Balloon Payment: (years) 7

My dad lived in a 4,000+ sq foot home with a two car garage, and a nice front and backyard. Our mortgage would be roughly $700-$800 a month, with utilities costing roughly $400-$500 in the worst winter months (the heating ducts and insulation would be on our list to fix). Things we would need to remodel/do: •2nd floor (approx 1000 sq ft) is have tube and knob wiring. The rest of the home was updated when my family moved in. •plaster almost everywhere on the first and second floor (approximately 2000 sq feet). •reinsulating the entire home
Not necessary but would like to do: •flooring •gut the kitchen •tear down a few walls
Positive: •there’s central a/c and heat although the ductwork needs a little help •brand new roof •solid foundation, level, minimal leakage which has been repaired over the years •I get mostly 25% rebate through work for all building materials
I love my childhood home. It’s large and is in a desirable area of the town. Home prices in our area are OUTRAGEOUS and if interest doesn’t come down, we’ll never be able to live comfortably.
I need everyone’s thoughts and opinions please.

Atlas Walked
This engineering proposal has been submitted to Polaris, Steward of Technology, and Julian Bennett, Swordmaster. All information herein is considered CLASSIFIED - TOP SECRET - COMPARTMENTALIZED

Approved and Endorsed:
Polaris
Steward of Technology
Julian Bennett
Swordmaster

TZ-300 CERBERUS-1 Heavy Assault Titan

Category	Specification
Name:	TZ-300 CERBERUS-1
Role:	Heavy Assault Titan
Manufacturer:	Atlas Defense Works
Height:	72 ft
Depth:	53.8 ft
Width:	50.2 ft
Weight:	780 metric tons
Foot Diameter at Ground:	Stabilizers Retracted: 26 ft, Stabilizers Extended: 31.1 ft.
Powerplant:	10R306 185 MW Miniature Fusion Reactor, (3) High-Energy Capacitors for FEL Laser Defense and EMRG charging.
Locomotion:	(2) 5M314 1000 HP, 1.25M lb-ft High-Temperature Superconducting (HTS) actuatoservomechanisms (A/SEM) (wrists and fingers/weapon mount), (4) 5M315 4000 HP, 4.25M lb-ft HTS A/SEMs (elbows, ankles), (5) 5M316 10000 HP, 12M lb-ft HTS A/SEMs (shoulder arm joints, knees, torso waist mount), (2) 5M317 22000 HP, 35.5M lb-ft HTS A/SEMs (hip joints).
Servo Transmission Specifications:	(14) 5M309 Hybrid electromagnetic-mechanical variable size 3-axis transmissions.
Stabilization:	5M325 Advanced CNT Gyroscopic Stabilizers, 5M322 Dynamic Balance Control System (DBCS), 5M328 Advanced Hydraulic Shock Stabilizers
Cooling:	Microchannel Heat Exchangers utilizing Phase-Change Materials and High-Performance Liquid Cooling Loops, Cryogenic Helium-based Cooling Systems, Thermoelectric Coolers (TECs), Graphene-Based Heat Exchangers, Active Thermal Management System (ATMS)
Maximum Speed:	26 mph, full stride. 15 mph, eco stride.
Operational Range:	Unlimited.
Crew & Passengers:	(1) Commander, (1) Master Gunner, (1) Auxiliary Gunner, (1) Sensors and Intelligence Officer, (1) Master Engineer, (1) Auxiliary Engineer
Sensors & Processing:	(1) 2W298 ARCHBISHOP-2 Multispectral PESA/EO/DAS, (1) 2W330 HELIOS-1 Omnispectral Sensor System, (1) 2V166 WHISPER-1 ISN Datalink
Countermeasures:	(6) 6K264 CERBERUS-1 Rapid Action Smoke Generators, (3) 2W319 1 MW HPM Emitters.
Armor:	6T313 ICEHELM-1 Composite Armor (see below)
Main Armament:	(1) 4N326 10-inch/30-caliber Electromagnetic Railgun, (1) 6G304 5 inch, triple barrel ETC cannon (see below), (4) 30-tube 6-inch rocket pods,
Secondary Armament:	(4) AURORA-1 20 MW FEL Laser Emitters (2 shoulder, 1 front, 1 rear), (4) 6G213 1.5 inch ETC self-defense autocannons
LRIP:	2083
R&D Cost:	$50B
Cost Per Unit:	$650M

DESIGN:
STRUCTURE: The structure of the TZ-300 CERBERUS-1, due to the major forces it will be subjected to, is based primarily around a mixture of Titanium Aluminides, Nickel-Based Superalloys similar to Iconel, and Graphene-Reinforced Metals. More high-stress areas are composed of the latter two. With tension ratings in excess of 180,000 psi, these metals are capable of resisting all major loads envisioned by Borealis designers.
The TZ-300 is a bipedal titan with relatively short legs, longer arms, and a bulky torso. It contains a head with ruddy yellow glowing eyes. The head is mostly for aesthetic and intimidation purposes, but does house a significant amount of sensors and is heavily armored.
ARMOR: Building on Canada’s well known skill in developing advanced armor alloys, the new 6T313 ICEHELM-1 Composite Armor introduces a new generation in lightweight, ultra-strong armor. This is a three-layer armor plate. The outer layer consists of a Ti-WC-BN composite nano-crystal structure with the Titanium used for strength, tungsten carbide for hardness, and boron nitride for thermal stability, this is backed by a final high-entropy alloy layer of AlCoCrFeNi with a tensile strength of 261,000 psi. A second layer is used to absorb strikes and consists of graphene-reinforced hyper-steel (80% steel, 20% graphene by volume), and a visoelastic energy-absorbing polymer (VEP) with embedded carbon nanotubes (CNTs) for additional strength. These are placed in alternating layers. The final inner layer consists of a nano-reinforced kevlar embedded aluminum alloy matrix with additional embedding of nanoceramic particles. The armor ranges from 3 to 9 inches thick and has a maximum RHAe level of 6,250mm or ~ 20.5 ft of RHA steel. The armor protects critical areas such as joints, the fusion reactor, and thinner areas of the limbs as well as the rest of the body.
POWER: The CERBERUS is powered by a 10R329 185 MW Miniature Fusion Reactor developed as a spinoff of the Canadian Next Generation Power Initiative of 2069 It is a larger variant of the 10R310 MICFR, which was in turn based on the 10R234 Mobile Fusion Reactor (MFR) of 2057. The reactor is merely a technology-induced miniaturization of the 10R234, still utilizing its protium / boron-11 (p-11B) fuel, but far more efficiently. There are also (3) high-capacity capacitors to store energy for the aerial defense lasers and EMRG main weapon.
LOCOMOTION: Using the feasibility study appended to the end of this design paper, engineers have designed several superconducting electric motors and hybrid mechanical/electromagnetic transmissions to produce and transmit power through servos and actuators to the various limbs and appendages. Superconducting motors have been in use since the early 2000’s including an example that produced 49,000 hp and 2.9m Newton/m of torque (2.3m lb-ft) in 2004. The technology has developed significantly in the intervening 70 years, and Borealis engineers have created a set of specialized extremely high output variants to power the CERBERUS. Due to the staggering torque requirement figures of 35.5 million lb-ft, the transmissions and motors need to be engineered to produce and handle a great deal of power reliably and efficiently. The 5M309 Hybrid electromagnetic-mechanical variable size 3-axis transmissions, and the 5M314-317 High-Temperature Superconducting (HTS) actuatoservomechanisms (A/SEM)s utilize both mechanical and electromagnetic power delivery. The highest torque output requirements which are sent through the hip joints, produce forces of around 175,000 psi, the chosen alloy for all gearing and housing components is a NbMoTaW Alloy consisting of Niobium, Molybdenum, Tantalum, Tungsten. This alloy has a tensile strength of around 290,000 psi, and has excellent high-temperature strength, hardness, creep resistance, and thermal stability. These mechanical gears are further augmented by electromagnetic actuators which minutely control power application and gear meshing to improve power delivery refinement and prevent any slippage of gears, which reduces their life. A small amount of nanolubricant with self-healing properties to repair microscopic gear damage is also provided for additional heat transfer capacity.
STABILIZATION: The TZ-300 uses multiple methods to achieve precise stabilization control across multiple inclinations and terrain types. These include the: 5M325 Advanced CNT Gyroscopic Stabilizers, 5M322 Dynamic Balance Control System (DBCS), 5M328 Advanced Hydraulic Shock Stabilizers. The 5M322 is the controller for the 5M325 and 5M328 and uses a series of hundreds of nano-accelerometers and inertial sensors to provide a constant millisecond-scale model of the exact disposition of all portions of the Titan and uses predictive modeling along with short and medium range LIDAR sensors to observe the surrounding terrain and predict potential unwanted movements or areas of potential loss of stability and notify the commander via his neuralink connection of these potentialities. The 5M325 CNT Gyroscopic Stabilizers are CNT reinforced hyperalloy stabilizers consisting of flywheels and counterweights to assist with minute and rapid balance and stability adjustments, while Advanced Hydraulic Shock Stabilizers absorb the shock of stepfalls, movements, short falls, and impacts.
COOLING: The cooling system is of critical importance due to the many systems that generate heat. The CERBERUS uses a globally managed heat monitoring and mitigation system which begins with the Active Thermal Management System (ATMS). This system automatically routes the myriad data obtained through thousands of nano-scale sensors through the onboard quantum supercomputer to provide a continuous heat management image of the Titan. All systems are threaded with millions of microchannel heat exchangers which use modern phase-change materials and high-performance liquid cooling loops to pull heat from various systems and shunt it to cryogenic helium-based internal heat exchangers, as well as exterior graphene-based heat exchangers. Finally, specific components such as actuators and servos contain local Thermoelectric Coolers (TECs) to provide additional cooling capacity when required.

ARMAMENT:
The CERBERUS is primarily a weapon of war and as such it possesses a robust armament. Its primary weapon is a 14N326 10-inch/30-caliber Electromagnetic Railgun which launches a 1,161 kg slug with a muzzle velocity of 5,000 m/s located on the right arm in lieu of a hand. The slug is composed of a tungsten carbide core, surrounded by a graphene-reinforced CNT sheath with an amorphous Vitreloy zirconium-based metal jacket. Expected kinetic energy using a full energy discharge of the fusion reactor and all three capacitors will result in ~ 5 gigajoules of energy. However, a typical firing will achieve kinetic energy values of 500-800 megajoules of energy. For comparison, the 10-inch/50 caliber Mark 7 naval gun from US battleships fired a 227 kg round at 823 m/s with a kinetic energy of 76.75 megajoules. An additional round that is designed to break up in a tight cone after firing is used for area-of-effect and suppressing fire. The CERBERUS EMRG is capable of firing three rounds per minute sustained, and can rapid-fire three rounds in 10 seconds with a 45 second recharge and rearm period.
Shells are stored in the bulky rear of the torso in two magazines and are dispensed via a retractable graphene-reinforced titanium belt conveyor to the arm-based ammunition loaders. The arm can carry three rounds in the upper arm, and six rounds in the lower arm, with three of those six located beneath the gun itself similar to an over-under shotgun. The arm will have to be reloaded every so often after all shells have been expended.
The left arm consists of a fist complete with movable fingers, atop of which a 6G304 5-inch Triple-Barrel rotary ETC cannon is affixed. This weapon is capable of firing one round every two seconds and works by loading a round into one barrel as another is being primed, and the third is firing. After firing, the barrels rotate and the process repeats.
(4) 6R232 SLINGSHOT-1 EM-Assisted Armored RA Pods which are 30-tube 6-inch rocket pods used on the GU-40 CARIBOU-1 L-RAV, and GU-59 H-RAV developed in 2058, are mounted on the rear shoulders of the Titan and have armored shutters to protect the rockets during battle when not in use. They are capable of firing the entire arsenal of 6-inch Rockets used by Borealis.
Secondary armaments consist first of (4) AURORA-1 20 MW FEL Laser Emitters (2 shoulder, 1 front, 1 rear) which are small, angular domes consisting of transparent aluminum oxynitride (AION) inside of which are synthetic three movable synthetic diamond prisms which direct a tunable (200 nm to 10 micrometer) wavelength laser onto selected targets. The laser can either be fired as a concentrated or pulsed beam through a single prism for maximum power, or dispersed through the other two prisms to engage multiple targets from one emitter. This enables the CERBERUS to engage up to twelve targets at once using four laser emitter points. The prisms are mounted on reinforced, vibration-isolation mounts, and contain their own closed loop cryogenic cooling circuits. Max output is 20 MW, however, in practice actual output is much lower depending on the target engaged. The choice of an advanced FEL laser allows a modulated wavelength to be selected in order to mitigate the effects of battlefield smoke, weather, and other atmospheric effects. Expected range at max firing power is 15-20 km in clear conditions, and 7-10 km in foul weather or thick battlefield smoke. The lasers are primarily intended to engage depleted uranium penetrators, drones and loitering munitions, ATGMs, and artillery shells within milliseconds of beam exposure.
Additional self defense weapons consist of 6G213 1.5 inch ETC self-defense autocannons which provide a 360-degree arc of fire around the Titan to engage infantry, androids, and other armored vehicles or aircraft. Heat from the reactor and systems can be vented downwards around the Titan to scald and boil unprotected infantry within a 100-200 ft radius around the CERBERUS as an unintended but usable defensive tactic.

SENSORS:
The 2W298 ARCHBISHOP-2 Multispectral PESA/EO/DAS is a further advancement on the concept of an electro-optical distributed aperture system. The new system upgrades the electro-optical receivers with newer, more robust, smaller, and efficient receivers to provide an automated threat assessment matrix for the commander and crew. The addition of a high fidelity passive electronic scanned array permits the use of long-range radar to identify inbound threats such as drones, artillery shells, missiles, and aircraft without betraying an active radar signal for anti-radiation missiles to lock onto. The panels are armored and are designed to resist battlefield damage. The 2W330 HELIOS-1 Omnispectral Sensor System combines multiple sensors across the TZ-300 into a real-time analysis picture with the ability for the commander and other users to switch between views via their neuralink connections using mere thoughts. The HELIOS-1 system combines 3D Lidar, Frequency-Modulated Continuous-Wave Lidar, hyperspectral cameras with a very wide range of wavelength coverage including ultraviolet, visible, and infrared. Ultra-high resolution optical cameras with dynamic zoom functionality, laser rangefinders, microphone arrays, ultrasonic sensors, magnetometers, electromagnetic field detectors, radio frequency analysis sensors, gas detectors, chemical analyzers, biological agent analyzers, temperature, humidity, and pressure sensors, geiger counters, various particle detectors, communications analysis sniffers, SIGINT detector and analysis modules, and several others to paint a highly informative battlefield picture. Connection to the WHISPER network via the ISN datalink also permits data-sharing with all other Borealis assets in the theater and indeed, around the globe. Finally, certain emitters are able to launch EW warfare attacks to attempt to soft-kill inbound threats and obscure enemy targeting and tracking capabilities.

LOGISTICS:
A Titan as large and slow as the TZ-300 must have long-distance travel taken into account. To rapidly move the Titan from one location to another, a variety of methods may be used. The Titan can be disassembled into 7 distinct parts, torso, legs, upper arms, and lower arms and can be transported via ship, rail, truck, or air provided the mode of shipping can handle the weight and dimensions. Disassembly and assembly take 18-24 hours using specialized cranes and a team of technicians.

TZ-200 HOPLITE-1

Category	Specification
Name:	TZ-200 HOPLITE-1
Role:	Light Scout Titan
Manufacturer:	Atlas Defense Works
Height:	38 ft
Depth:	25.9 ft
Width:	16 ft
Weight:	392 metric tons
Foot Diameter at Ground:	Stabilizers Retracted: 10.5 ft, Stabilizers Extended: 13.25 ft.
Powerplant:	10R306 85 MW Miniature Fusion Reactor, (1) High-Energy Capacitor for FEL Laser Defense and EMRG charging.
Locomotion:	(8) 5M314 1000 HP, 1.25M lb-ft High-Temperature Superconducting (HTS) actuatoservomechanisms (A/SEM) (elbows, ankles, wrists and fingers/weapon mount), (5) 5M315 4000 HP, 4.25M lb-ft HTS A/SEMs (shoulder arm joints, knees, torso waist mount), (2) 5M316 10000 HP, 12M lb-ft HTS A/SEMs (hip joints)
Servo Transmission Specifications:	(15) 5M309 Hybrid electromagnetic-mechanical variable size 3-axis transmissions.
Stabilization:	5M325 Advanced CNT Gyroscopic Stabilizers, 5M322 Dynamic Balance Control System (DBCS), 5M328 Advanced Hydraulic Shock Stabilizers
Cooling:	Microchannel Heat Exchangers utilizing Phase-Change Materials and High-Performance Liquid Cooling Loops, Cryogenic Helium-based Cooling Systems, Thermoelectric Coolers (TECs), Graphene-Based Heat Exchangers, Active Thermal Management System (ATMS)
Maximum Speed:	39 mph, full stride. 24 mph, eco stride.
Operational Range:	Unlimited.
Crew & Passengers:	(1) Commander, (1) Master Gunner, (1) Sensors and Intelligence Officer, (1) Master Engineer,
Sensors & Processing:	(1) 2W298 ARCHBISHOP-2 Multispectral PESA/EO/DAS, (1) 2W330 HELIOS-1 Omnispectral Sensor System, (1) 2V166 WHISPER-1 ISN Datalink
Countermeasures:	(4) 6K264 CERBERUS-1 Rapid Action Smoke Generators, (2) 2W319 1 MW HPM Emitters.
Armor:	6T313 ICEHELM-1 Composite Armor (see below)
Main Armament:	(2) 6G304 5 inch, triple barrel ETC cannons, (2) 30-tube 6-inch rocket pods,
Secondary Armament:	(2) AURORA-1 20 MW FEL Laser Emitters (1 front, 1 rear), (4) 6G213 1.5 inch ETC self-defense autocannons
LRIP:	2080
R&D Cost:	$3B
Cost Per Unit:	$285M

The TZ-200 HOPLITE-1 is a small scouting Titan that is significantly smaller, lighter, and faster than the CERBERUS. Most of the technology is reused and will therefore not be discussed in detail. Armor is lighter, but it is still substantial, able to resist 2-3,000 RHAe of penetration. The lack of a powerful EMRG significantly reduces the required power output and thus reactor size and heat generated. The HOPLITE-1 is intended to be used as a scout and to operate in urban environments where the CERBERUS will find matters more difficult due to its size and maneuverability. This is unless the goal is complete destruction, then the CERBERUS will be very much at home in urban environments.

Factory Construction and Procurement
Titans of this size will require entirely new factories to construct these behemoths. Two large factories, under the management of a new company, Atlas Defense Works, will be constructed in Dene territory in north-west Borealis, one is located at the Tanacross, Alaska location, and another is located at the Camsell Bend location. Both will be bored deep in the Rocky Mountains to protect from long range strategic strikes. Each facility will have its own living, medical, recreation, water purification, food storage, and power facilities onsite (for emergencies). Power will be supplied via triple 300 megawatt fusion reactors. The local towns of Camsell Bend and Tanacross will receive significant upgrades to house the large expected workforce of 10,000 engineers and technicians and their families. The mountain facilities are expected to be used only in emergencies and for convenience, while housing built in the towns is expected to be used on a daily basis. Infrastructural upgrades including road, rail, and airport access will be provided and substantially improved in order to permit transport of the Titans to specific deployment areas quickly and to allow resources to be transported to the foundries more efficiently. Both facilities will have extra room prepared for additional production lines of any future smaller or larger titans or warsuits that may be developed. The expected cost for these measures is expected to run to $29.5B which will be entirely paid by the Dene and Blackfoot over the course of 7 years.
An initial batch of 30 TZ-300 CERBERUS-1 Heavy Titans and 60 TZ-200 HOPLITE-1 Scout Titans will be procured at a cost of $19.5B and $17.1B, respectively. 15% will be paid by all of the nations, and the remaining 85% will be paid by the Borealis Federal Government.

Feasibility Analysis
The idea of creating large mechanical bipedal walkers has been a hallmark of science fiction for decades, but the technological and material means to do so have remained out of our grasp. Indeed, it has been said that titans are physically impossible due to a myriad of reasons. We have conducted thorough feasibility analyses on multiple potential issues before deciding to move forward with the program.

1. Weight vs. Ground Subgrade Reaction
Objection: A bipedal Titan’s mass is too great to spread across the surface area of one foot during each step where all mass is concentrated upon one foot as the other is lifted forward.
Analysis: Borealis engineers first calculated the estimated mass of the TZ-300 CERBERUS-1 Titan, the diameter of the bottom of the foot, and ran multiple soil bearing capacity tests on the three most common soil types: clay, sand, and silt, in both dry and wet states. The following figures are averages of the samples.

Soil Type	Bearing Capacity (Dry)	Bearing Capacity (Wet)
Clay	2,000 psf	1,500 psf
Sand	3,000 psf	2,000 psf
Silt	2,500 psf	1,800 psf

TZ-300 Weight: 780 metric tons
TZ-300 Foot Diameter (stabilizers extended): 31 feet
Calculation of Force Exerted upon Ground:

Conversion to Lbs.

Weight = 780 tons x 2,000 pounds/ton = 1,560,000 lbs exerted on foot

Calculation of the area of the foot

radius = 31 / 2 = 15.5 ft

Area = pi*radius² = pi(15.5)² = approximately 754.77 sqft

Calculation of pressure (force per unit area):

Pressure = Force / Area = 1,560,000 lbs / 754.77 sqft = approximately 2066 psf

Sinking Depth Calculation

Soil Type	Titan psf	- Bearing Capacity	= Excess Pressure
Clay (Dry)	2066	-2000	= 66 psf
Clay (Wet)	2066	-1500	= 566 psf
Sand (Dry)	2066	-3000	= -934 psf
Sand (Wet)	2066	-2000	= 66 psf
Silt (Dry)	2066	-2500	= -434 psf
Silt (Wet)	2066	-1800	= 266 psf

Modulus of Subgrade Reaction (k (psf/ft))
Chart of Modulus of Subgrade Reaction (k) in psf/ft

Soil Type	k (psf/ft)
Clay (Dry)	1800
Clay (Wet)	900
Sand (Dry)	3600
Sand (Wet)	1800
Silt (Dry)	2700
Silt (Wet)	1500

Using the formula of sinking depth (d) = excess pressure / modulus of subgrade reaction (k) we receive the final values of approximate settlement of the Titan in feet by each foot on each soil state.

Soil Type	Total Settlement of Titan’s Foot (approximate)
Clay (Dry)	0.037 ft
Clay (Wet)	0.63 ft
Sand (Dry)	None
Sand (Wet)	0.037 ft
Silt (Dry)	2700
Silt (Wet)	0.18 ft

FINAL Analysis: Due to the large square footage of the TZ-300’s feet with stabilizers extended, expected sinkage into various soil types is expected to be minimal.

2. Force Requirement for Lifting TZ-300’s legs
Objection: A Titan’s legs are too heavy to lift.
Analysis:
Each leg of the CERBERUS-1 weighs approximately 95.74 tons and is 45.14 feet in length. The leg of an average adult male in Borealis weighs roughly 32 lbs and is roughly 35.4 inches (2.95 ft). The force required to lift the weight of a human leg is equal to the weight of the leg (since force = mass x acceleration due to gravity, and the gravity involved is 1 g or 9.8 m/s^2, which can be simplified to 1.)
Utilizing this same formula, the total force required is 191,480 lbs.
The Borealis engineers also took into account the following additional considerations:
Center of mass and torque, distribution of weight, leverage and muscle force, acceleration.
The CERBERUS-1’s center of mass of the leg is roughly halfway up the leg, similar to humans, or 22.57 feet from the hip. The human body uses leverage (movement arm) to lift the leg, a similar mechanical advantage will be assumed.
T(human) = 32 lb x 1.475 ft (center of leg mass) = 47.2 lb-ft.
T(titan) = 191,480 lbs x 22.57 ft = 4,321,163.6 lb-ft
To calculate acceleration, additional force is necessary to overcome inertia, engineers assumed a 20% additional force requirement.
Final Adjusted Force:
Adjusted force (human) 32 x 1.2 = 38.4 lbs
Adjusted force (titan) = 191,480 x 1.2 = 229,776 lbs.
Final torque requirement (titan) = 229,776 lb x 22.57 ft = approximately 5,185,396 lb-ft.
This number is to merely lift the leg. In order for the Titan to walk at 7 mph or its top speed of 30 mph at full stride, a force of ~ 17,000 hp and 9,500,000 lb-ft of torque, and 20,000 hp and 35,236,536 lb-ft of torque.

I did tried to go through this sub and got even more confused. Can someone just drop the best under 40K (Can stretch a bit) but nothing crazy and a bit future proof (~7-10 years)
Current list:

San Jose Half Marathon

Race Information

Name: San Jose Half Marathon
Date: Sunday June 2, 2024
Distance: 13.1 miles
Location: San Jose, CA
Time: 01:57:52 (chip) 01:56:18 (Strava)
Elevation: 200
Gear: Saucony Endorphin Pro 3
StravaURL: https://www.strava.com/activities/11558048799

Goals

Goal	Description	Completed?
1	Sub 2 hours	yes
2	Sub 1:50	no
3	Only walk at aid stations	yes

Splits

Split	Time
1	07:49
2	08:12
3	08:20
4	08:20
5	08:31
6	08:36
7	08:44
8	09:02
9	09:00
10	09:21
11	09:56
12	09:32
13	09:29
14	02:37

Background

I ran the 800 way back in high school, and I never thought I'd be able to run more than a 5k. Last year I ran my first half marathon, the SF first half, in 2:25:01. I used the Nike app and kind of did a few weeks of their half marathon training plan. I then ran the Berkeley half in 2:18:22 and the Oakland half in 2:11:43.
I tend to sign up for all of these events on a whim, so I signed up for the San Jose half on May 19th.

Training

After the Oakland half, I decided that my next goal was a sub 2 hour half marathon, and I started ramping up to running about 40 miles a week in April. I joined a few run clubs and was running track every Wednesday, which helped tremendously with speed and endurance. I also do a lot of trail running, and I have a 2000 ft weekly elevation goal.
At the end of April I bought a Coros watch and started the marathon training plan to have some structure in my running. I didn't really do all the workouts because they conflicted with all the other runs I've been doing, but I did get a 15.5 mile long run in the weekend before the San Jose half.
During the Oakland half, I ran 11.2 miles and then started walking. My goal was to try to run the entire way this time (minus stopping at aid stations).
I ran a 6:47 mile the day before during a fun mile race in Marin, so I figured I could do an 8:20 to 8:30 pace to get close to 1:50.
Coros predicted my half marathon time would be around 1:56:14.

Pre-race

Sadly, I had fallen the day before on a trail run, and my knees, left forearm, and right elbow were all scraped up. I was lucky that I iced my knees so they weren't too swollen and I could still run.
I woke up at 5:30, had an LMNT to get some salt, and drove to San Jose. On the way there I got a shaken espresso drink from Starbucks to get some caffeine, and took some acetaminophen/ibuprofen for the scrapes. I also ate a pineapple Edge energy gel. I got to San Jose around 7, and was lucky to find a bathroom at another Starbucks to poop.
I got the Saucony Endorphin Pro 3s that week and I had used them for a couple of runs, but maybe not enough. When I was at the starting line, I knelt down to tie them and some guy kicked me in my injured forearm. I started bleeding.

Race

I started out really strong but I think I tied my shoes too tightly, because my feet started to get numb, and then my right foot gradually started hurting more and more. By the halfway point, every step on my right foot was super painful.
A huge annoyance was that the mile markers on the course were off by almost a tenth of a mile. By the end, my watch said 13.28.
I had decided to walk at the aid stations to get water, but I skipped the first one, so I got water after the 5k mark.
I was ahead of the 1:50 pacer until mile 4, and kept them in sight until after mile 8, which was just after the out and back portion that went over a freeway bridge. That part was brutal and you can see that my pace gradually went down from 8:30 to slower than 9:00 per mile.
I had my second energy gel at the halfway point before that bridge.
At mile 10 I was doing my best to keep running, and any hope of getting close to 1:50 was gone. I was kind of hoping to get below 1:55, but that also seemed really hard. Luckily there were a few more water stations that allowed me to walk briefly.
I was able to keep a more consistent pace for the last three miles and finished with a Strava time of 1:56:18, and a chip time of 1:57:52.
I set PRs in the 5k, 10k, 15k, 10 mile, 20k, and the half.

Post-race

I could barely walk, so I went to my car to put on different shoes. My right foot has a huge painful callus on the ball of the foot, but of course I felt amazing 10 minutes after the race ended. My hydration and fueling were good and I think I could have run a sub 1:50 if not for the foot pain.
I'm happy with the consistency I had through most of the run.
Next goal is sub 1:50 with a reach goal of sub 1:45.
Made with Strava race report generator.

Hey Brisbane!

From TONIGHT to Sunday, the 9th of June we have a little bit of everything. There's some Cuban and Latino, a lot of Jazz and even a Sitar player. Beauty and the Beast is closing at QPAC, Sky Ferreira is playing tonight at the Princess and my broke ass is going to miss it. Everything is Embarrassing - or just my wallet?
Speaking of which, feel free to chuck a gold coin in to my PayPal if this guide has kept you occupied. It's much appreciated.
Alright, stay safe out there, don't drink and drive - above all else, enjoy yourselves!

UPDATED GIGS IN COMMENTS

Party on, music lovers!
THE JUNK BAR https://www.thejunkbar.com.au/events/ Open Mic Wed 5 - 1900 Free
Rearranging Deckchairs Thu 6 - 1900 From $10
Moths To A Flame + DADCAM & Massive Luxury Fri 7 - 1900 From $15
Hannah Everingham Sun 9 - 1700 From $32
Princess Theatre https://theprincesstheatre.com.au/events Sky Ferreira Wed 5 Jun - 1930 From $75
~~The Animals - SOLD OUT Thu 6 Jun - 1900 From $79.90~~
DICE Fri 7 Jun - 1900 From $44.95 Selling Fast
Slumberjack Sat 8 Jun - 1900 From $40
Tivoli https://thetivoli.com.au/events
Two Another Thu 6 Jun - 1900
Elefant Traks Sat 8 Jun - 1900 From $85 Few Tickets Left
Rob Schneider Sun 9 June - 1800 From $79.90
Fortitude Music Hall https://thefortitude.com.au/event/
X-Club Sun 9 Jun - 1530 From $49.90
The Triffid https://thetriffid.com.au/upcoming-gigs/ THE OCEAN (GER), CAVE IN (USA), LLNN (DK) Wed 5 - 1900 From $80
TINARIWEN Thu 6 - 1930 From $75
SUNDOWNERS W/ DAVIDE DC FREE ENTRY Fri 7 - 1730
VOXNEON Fri 7 - 2000 From $35
HIGHER GRND PRESENTS: ALIX PEREZ Sat 8 - 1900 From $66
TEENY TINY STEVIES FAMILY FUN Sun 9 - 1000 From $41
ALY & FILA, BRYAN KEARNEY Sun 9 - 1500 From $88
SUNDAY GARDEN RESIDENCY HOLY SMOKES & FRIENDS Sun 9 - 1530 Free Entry Music from 3pm – 6pm All Ages Doggo friendly
The Zoo https://www.thezoo.com.au/ ~~Zoo Love~~ Sold Out ~~Fri 7 - 1800~~
UNLEASH THE ARCHERS - Debut Australian Tour 2024 Sat 8 Jun - 1900 From $67
Bar Italia Thu 6 - 1900 From $55
THE VIBE HOUSE Fri 7 - 1900 From $15
The Outpost https://theoutpostbar.com.au/
Bad Neighbour w/ Talk Heavy and Verum Fri 7 - 1900 From $25
Kodiak Empire - The Great Acceleration // Vinyl Launch Sat 8 - 1900 From $25
Black Bear Lodge https://blackbearlodge.ba Black Bear Lodge's 13th Birthday with Life on Earth, Squidgenini, Pipin, Simi Lacroix, Dublin Rose, Saik, Natrual Steps DJ's Sat 8 - 1800 From $24.50 or $30 OTD
Heavensgate 'The Ratking' Australian Tour Sun 9 - 1900 From $29
The Bearded Lady https://www.thebeardedlady.com.au/gigs Jimi Beavis + band in the front bar! Wed 5 - Music from 1930 Free entry
Liam Conor and Co: A Jazz Exploration - Vol. 5 Thu 6 - 1930 Entry $5
Gentle Ben & His Shimmering Hands Fri 7 - 1930 Entry $20
Arvo (1400): Harvey Blues and the Keitels Night: Secret Headliner Sat 8 - Music from 1400 Entry $10 OTD
Arvo: Gypsy Jazz Sundays Sun 9 - 1400 - 1600 Entry $10 (100% to band) Night: The Trams Sun 9 - 1900 - 2200 Entry $20 OTD
Diffuszed Studios https://www.diffuszedstudios.com/whats-on Freestyle Fridays Fri 7 - 2000 Entry $25 OTD
Hosting the OUTRA Breakfast, Sun 9 June From 330am ~~50 Tickets Only ~~ SOLD OUT
Lefty's Music Hall https://leftysmusichall.com.au/gig-guide/ Fri 7: Open from 1700 Jordan Hill from 1830 Smashing Bumpkins from 2200
Sat 8: Open from 1700 Graham Moes from 1830 Brother's Hill Band from 2200
The Cave-Inn https://www.thecaveinn.net/upcoming-events Close Enough for Country Sun, 1600 - 2100 Weekly country, blues, folk, rock, eclectic open mic night.
TomCat Bar https://www.tomcatbris.com.au/ https://www.facebook.com/TomcatBris/ The Press Live ft. Arvo Haze and Caravan Thu 6 - Doors @ 1900 Free
Friday - Free Music - Unknown Act
The Sunday Estate "London in October" Tour Sat 8 - 1900 From $11.90
On The Moss Sun 8 - 2000 Free?
The Brightside Brisbane https://www.thebrightsidebrisbane.com.au/events ACCESS ALL AREAS BAND COMP - HEAT 3 Wed 5 - 1900 FREE
Kevin Devine Thu 6 - 1900 From $50
Drunk Mums 'Beer Baby' Album Tour Fri 7 - 1900 From $29
OUTRA Sat 8 - 1500 From $58
WHAT TO EXPECT:
◾ Massive 12.5 hour open air day/night session ◾ Indoor afterparty hosted by Love Camp ◾ A unique house & techno experience ◾ State of the art custom visuals ◾ Interstate & local artists ◾ Live Performances ◾ Custom light show ◾ Inner city location ◾ Custom stage ◾ Pyrotechnics ◾ Laser show
LINEUP (Open air + indoor session):
◾️ JOHN BAPTISTE (Stone Seed - Mebourne) ◾️ Christopher Brooks ◾️ Christian Kerr ◾️ Lanecaster ◾️ Ross Kent ◾️ Paul Abad ◾️ Sequënce ◾️ Butterz ◾️ Wilma ◾️ Apró
Monkey Spanner 8 Piece Ska Band w/ Fiesta Fiasco & Seven of Ska Sat 8 - 1900 From $49
vaultboy (usa) Australian Tour 2024 Sat 8 - 1900 From $55
Felons Barrel Hall https://felonsbrewingco.com.au/blogs/whats-on Squidgenini, Dan Mumbles, Aidan Beiers & Keno Kowboy Fri 7 - 1930 FREE
10 Years of Birdman Randy & The Ivory Street Preachers Sat 8 - 2000 FREE
EL TIMBON - TIMBA, SONGO, and SALSA. Sun 1500 FREE
Doo-Bop Bar https://doo-bop.com.au/ Live music Tues - Sun night from 1900 Special Guests, free entry: Fri from 2100 - Superfry'd Sat from 2100 - Heidi Kaal Band
Ticketed events this week: Fri: Queensland Youth Orchestra Big Band Doors at 1800, Tickets $25
Sat: Andy Dashwood presents, “Songs that Cash taught me” Doors at 1800, Tickets $25
QPAC https://www.qpac.com.au/whats-on?dateFrom=2024-06-05&dateTo=2024-06-09 Beauty and the Beast - Closing 9 June! Tickets from $60
Axion Esti and Masterworks Wed 5 - 1900 From $89
Missy Higgins Thu 6 - 1930 From $140
The Lost Birds - QLD Symphony Orchestra Sat 8 and Sun 9 From $76
'Not My Body' Cozy House Party by Worm Girlz Sat 8 - 1400 - 1800 From $10 https://www.facebook.com/events/806714641049341/
Piano Wizard Andrew Farrel Chattanooga Jazz Bar https://chattanoogajazzbar.com 6 Jun - 1830
Brisbane Jazz Club https://brisbanejazzclub.com.au/programs/ Jazz Singer's Jazz Night Thu 6 - 1900 From $35
Valtozash Sun 9 - 1430 From $45 Adult https://www.facebook.com/events/788405020056539/
MISERY SWIFTNESS - SWEMO NIGHT THE WICKHAM https://tickets.oztix.com.au/outlet/event/8ec90197-be31-4503-84a2-7ae7cced7f17 Sat 8 - 2100 From $22
East's Leagues Club https://eastsleagues.com.au/whats-on/live-music Greg Wall Sat 8 - 1830 Buster's Duelling Piano's Sun 9 - 1500
JMI Live https://www.jazz.qld.edu.au/jmi-live/ Good Bait Trio Thu 6 - 1930 From $20
Foco Nuevo - Sitar, Latin American Fri 7 - 1800 Entry $15 OTD https://www.facebook.com/events/1000616735028096/
Mark Bono Archive Beer Boutique Fri 7 - 1900 Free https://www.facebook.com/events/1803736790111906/
Beach House CBD Sat 8 - 1730 Free https://www.facebook.com/events/454897097199092/
Finn McCool's https://finnmccools.com.au/brisbane/ Free Entry
Brooksi Fri 7 - 1730 https://www.facebook.com/events/465846455891835/
Rob Black Sat 8 - 1730 https://www.facebook.com/events/475295811691507/
Tales of Strangers Sun 9 - 1730 https://www.facebook.com/events/1265902784384652/
Friday Croonin w Tony Dee EclecTea, Brighton Fri 7 - 1700 https://www.facebook.com/events/727141275848512/
Tracey Hammell Hope and Anchor Sun 9 - 1500 Free https://www.facebook.com/events/3473622522930207/
Club Southside (Gambling Content Warning) https://www.clubsouthside.com.au/whats-on Mick Evans Fri 7 - 1800 https://www.facebook.com/events/392942680396689/
Paul Kerin Sat 8 - 1800 https://www.facebook.com/events/465846455891835/
Jazz on the Street ft. The Liars The Eclectic Mix Fri 7 - 1800 https://www.facebook.com/events/465169502629875/
The DangerMen, The Prehistorics, 7ft Sooks PFR Lounge Fr 7 - 1900 Entry $15 OTD https://www.facebook.com/events/797314425656798/
Kirtan with Friends ft. Shivam Rath SOBA West End Sat 1800 From $15 https://www.facebook.com/events/901946745019599/
BrizWest Ensembles Presents: Soundtracks Rainworth State School - Bardon Sun 9 - 1400 Entry Gold Coin https://www.facebook.com/events/1559420954995300/
Cardigan Bar Sandgate https://cardiganbar.com.au/shows
Thu 6 1900 - Open Mic Fri 7 1930 - Danny Jazz and Friends Sat 8 1500 - Traditional Irish & Popular Folk Music with Blarney Stone Sun 9 1600 - Asleep at the Reel

See you next week!

Great discounts and excellent feedback history so buy with confidence. Combined multiple posts into one here with a bunch of price drops. Ship to lower 48 (open to shipping internationally and to AK & HI, please ask). Paypal friends & family preferred or add 3% for Paypal goods & services fee. Just let me know which items you’d like and I’ll check the least expensive UPS and USPS tracked shipping (nothing earned on shipping). Thanks for looking!
**\* SHELTERS **\*
1) Liteway Pyraomm Duo Tarp 2P Pyramid, Stealth Olive (just like MLD Duomid) + Liteway Pyraomm Mesh Half Inner, New (set up only once), $339 (Regularly $475 = Tarp $281 + Inner $194. Equivalent to MLD Duomid Tarp and Solomid XL mesh inner which sell for $470 = $290 + $180). Photos: https://imgur.com/a/Tq5mtRP - Extremely well-made pyramid shelter and generous half mesh inner - use the tarp alone, or the mesh alone on nice nights for stargazing, or both together for an ultralight double wall shelter. Fantastic bomber solo shelter, and the tarp works for two, but I’m always going on trips with my partner and we use a wider inner. Sheds wind far better than double trekking pole shelters. https://liteway.equipment/pyraomm-duo/pyraomm-duo-tarp https://liteway.equipment/pyraomm-duo-half-mesh
2) Hennessy Hammock 4 Season Expedition with XXL Snake Skins, New, $235 (regularly $309.90 = $289.95 + $19.95 for the XXL Snakeskins). Photos: https://imgur.com/a/LZN8HI8 Not only is the HH Expedition one of the best, most comfortable and durable 4 season hammocks you can get, it’s also popular for summer use in areas of high bug pressure as the double bottom is impervious to the worst mosquitoes (mosquitoes can bite through single layer hammocks). Many militaries rely on HH hammocks for good reason. Comes with attached mosquito netting, detachable Hex rain fly, support ropes, compression sack with set up instructions on back, complimentary standard 42" / 107 cm long "Tree Hugger" webbing straps to protect tree bark, and an oversized open-cell foam pad. HH asymmetrical design is very comfortable compared to more classic hammock designs.
*** PACKS **\*
3) Hanchor Marl Large Backpack, 19-21 in. Torso, New, $239 (regularly $250 + $20 international shipping. Blows away Hyperlite Mountain Gear packs) - Top backpacking guide and author Andrew Skurka has praised the Hanchor Marl for its excellent construction, strong waterproof materials and light weight and has carried one on many trips. The Hanchor Marl blows away similar volume HMG packs for carrying capability, comfort and construction (incredible stitching), and at a much better price. Aluminum stays can also be shaped to exactly fit the curve of your back. The load lifters work great to keep weight off your shoulders. Bright interior makes it easy to find gear. Convenient hip pockets with waterproof zips. Clean, simple design is a pleasure to use, with everything you need and nothing you don’t. Large size typically fits 19-21 in. torsos (removable aluminum stays are 23.5 in long). Photos: https://imgur.com/a/fxTthYj
4) Ultimate Direction Fastpackher 30L, M/L, New, $129 (regularly $179.95 + tax) - Women's version of the above. Size goes by measurement around the widest part of the chest, the range is 36 in. to 48 in. and the pack is highly adjustable so you can dial it right in. The women's backpanel is only 1/2 in. narrower than the men's, so will fit men too. Just go to this link and click on "Sizing": https://ultimatedirection.com/fastpackher-30-2-0/ Photos: https://imgur.com/a/ZfY5IB4
*** WATERPROOF BREATHABLE PANTS **\*
5) Men’s Mammut Waterproof Breathable Stretch Schoeller Pants for winter hiking, skiing, snowshoeing, climbing and mountaineering, Men’s 34-38 waist, never worn, $149 shipped (sold for $349 + tax) - Mammut makes some of the best outdoor pants in the world, with a fantastic cut that really moves with you. These Men’s Mammut Castor pants have the stretch comfort and toughness of a soft shell with the waterproof breathable membrane of a hardshell, and built-in internal gaiters and reinforced wear areas. They are great for winter hiking, snowshoeing, climbing, mountaineering and skiing. Two zipped front pockets, one zipped rear pocket, zipped mesh thigh vents, belt loops, snap zip fly, mesh lining, reinforced cuffs to protect against metal-edge skis, crampons and snowshoes, internal gaiters to stop snow from getting in your boots, zippered ankle openings with velcro closures. Absolutely bullet-proof pants. Fits Men’s waist 34-38 in. thanks to awesome stretch in the Schoeller stretch fabric. Tough protection for only 22.7 oz. https://www.trailspace.com/geamammut/castor-pants/ Photos: https://imgur.com/a/YjKvQVK
6) Women’s Mammut Waterproof Breathable Stretch Schoeller Pants for winter hiking, skiing, snowshoeing, climbing and mountaineering, EU Women’s size 38 (US W’s Size 6-8), never worn, $149 shipped (sold for $349 + Tax) - See description above. Two zipped front pockets, one zipped rear pocket, zipped mesh thigh vents, belt loops, snap zip fly, mesh lining, reinforced cuffs to protect against metal-edge skis, crampons and snowshoes, internal gaiters to stop snow from getting in your boots, zippered ankle openings with velcro closures. Absolutely bullet-proof pants. Size is EU 38 Petite, but pants are sized for great coverage and long enough that they should fit regular inseam too. Tough protection for only 21.9 oz. https://www.trailspace.com/geamammut/castor-pants/ Photos: https://imgur.com/a/kYE1kkD
*** MERINO **\*
7) Women’s Medium Merino Long Sleeved Crew, Black, 100% Merino, New, only $35 (Regularly $75 + tax and shipping). Photos: https://imgur.com/a/XuJLsINOdlo of Norway is a top quality Norwegian-founded Swiss-engineered European merino and outerwear maker. Looks sharp on trail, in town and at work. Only 6.3 oz (180g) with tags.
**\* HIKING CRAMPONS FOR TRACTION ON ICE & STEEP GRASS SLOPES *** Photos: https://imgur.com/a/ZbSvp4I
8) Hillsound Trail Crampon Hiking and Backpacking Crampon, Small, New, $59(Regularly $84.95). Later fall, winter and early spring are some of the best hiking times, with so much beauty and lack of crowds. Don’t let lack of traction stop you and avoid injury due to slips. Specs & Size Guide: https://hillsound.com/collections/traction/products/trail-crampon
9) Hillsound FreeStep 6 Hiking and Backpacking Crampon, Small, New, $45 (regularly $64.95) A slightly less aggressive and lighter crampon than the Trail Crampon above. Specs & Size Guide: https://hillsound.com/collections/traction/products/freesteps6-traction-device
**\* GAITERS **\*
10) Hillsound Super Armadillo Nano Gaiter, Small, New, $69 (Regularly $104.95 + shipping) - Top-notch gaiter with thermoregulation and self-cleaning embedded in the upper section. Material adjusts to your temperature - keeps you warm or cools you off as needed and no water or dirt gets absorbed by the material. Lower section which is abrasion and slash/puncture-resistant. Both sections are waterproof and breathable. Keep out snow, slush, rain, mud, scree, rocks, debris and dust and save your lower legs from brushy conditions. For mountaineering, backpacking, snowshoeing and hunting. Built to last and covered by a limited lifetime warranty. Photos: https://imgur.com/a/9gIO1QG https://hillsound.com/products/super-armadillo-nano
*** Ultralight Snowshoes (buy now and save over next winter) **\*
11) Northern Lites Elite Snowshoes 25 in., Red with Gray Decking, New, $169 (Regularly $234.95 + tax) Northern Lites are the lightest and fastest to hike in snowshoes, thanks to the ultralight materials and rounded frame. NL’s are a favorite of snowshoe racers. https://northernlites.com/products/elite?variant=29843534512210 Photos: https://imgur.com/a/a3P0B37
12) Northern Lites Tundra 33 in. snowshoe with new Speed Spin bindings, New, $189 (Regularly $274.95 + tax) The new Speed Spin bindings are super fast, adjust in seconds in one quick turn of a knob instead of pulling and securing multiple straps one at a time. https://northernlites.com/products/tundra Photos: https://imgur.com/a/yUCtsLW
**\* HEADLAMPS *** Photos: https://imgur.com/a/Mnrxp1w
13) COAST FL75R Rechargeable Headlamp Kit, New $39 (Regularly $59.99 + tax and shipping) - Up to 530 lumens brightness, 511 ft range, with adjustable focusing beam from bulls-eye spot to wide flood. Comes with both rechargeable battery up to 500 charges and 3 Duracells AAA. Note that though this is new in the plastic see-through package, I can see that one of the included duracells in the plastic package leaked (these are in a separate compartment in the plastic blister package, not in the headlamp, and do not affect the headlamp at all). https://coastportland.com/collections/headlamps/products/fl75r
14) Fenix E16 Portable, High Performance 700 lumen EDC Flashlight, New, $22 (Regularly $39.95 + tax and shipping) - 700 lumen, 5 Modes, 16340 or CR123A battery.
15) Petzl eLite Ultralight Emergency Headlight & Signal Device, Pair, Never Used, only $20 for both (retailed for double the price) - includes adjustable headband and protective cases, many light settings including white, red, steady and blinking.
**\* KNIVES & MULTITOOLS **\*
16) COAST Dual LED Multi Tool, New, $29 (Regularly $49.99 + tax) - The LED150 Multi-Tool comes packed with 13 tools that can help you master any task or job. Tools: Spring-loaded pliers with wire cutter, 3.0 in. Blade, two built-in LEDs, Phillips (1) and flathead (3) screwdriver tips, bottle opener, wire stripper, can opener. 2 x CR1616 batteries included. With Coast’s commitment to quality, the LED150 Multi-Tool is backed by Coast’s lifetime warranty against defects in materials and workmanship. 4 in length closed. Never opened clear blister case has some small cracks in the back around the sheath. https://coastportland.com/products/led150 Photos: https://imgur.com/a/VryHhPy
17) COAST FDX300 Double Lock One-Handed Open Stainless Steel Folding Knife, 3 in. blade, New in package, 2 available, $45 for both (regularly each $30 + tax) - One-handed opening, double lock system for double safety, stainless steel handle, partially-serrated and partially-straight blade, ambidextrous opening, 3-position pocket clip, 7Cr17 stainless steel (also known as 68Cr17, a modified version of 440A steel, with more vanadium elements added to give it extra strength, increase toughness and wear resistance). Lifetime warranty. It’s the drop point version of this $29 COAST partially-serrated tanto: https://coastportland.com/collections/cutting-tools/products/fdx306 Photos: https://imgur.com/a/yxS7uno
**\* SAWYER WATER FILTRATION **\*
Photos for all Sawyer items below: https://imgur.com/a/EyGwPih
18a) Sawyer Tap Filter for fast emergency water & for cabin use, New, $36 (Regularly $48 + tax) - Great for muddy tap water following pipeline work, use at a cabin or in an emergency. With tap filter, backwash adapter, threaded spigot adapter, dual threaded adapter, tap gauge and extension hose. Highest level filtration 0.1 micron absolute. (verification photo above in 11)
18b) Box of Two 64 oz Sawyer Squeeze Pouches, New, $10.50 (Regularly $14 + tax) - 1 left. https://www.amazon.com/dp/B005SO8SPC/ref=twister_B08NGGJMD6 (verification photo above in 11)
18c) Box of Three 16 oz Sawyer Squeeze Pouches, New, $6.75 (regulary $9 + tax) - 2 boxes available. https://www.highwaterfilters.com/products/sp116-sawyer-5-l-16oz-squeezable-pouch-set-of-3 (verification photo above in 11)
*** STORAGE SACKS **\*
19) Hillsound Weatherproof Packstack Pro Storage Sack, 40L Tall, New, $25 (regularly $35) weatherproof storage sack that made Outside Magazine's Gear Guide Editor's Choice Award. https://hillsound.com/products/packstackpro Photos: https://imgur.com/a/7wlWcDr
20) Hillsound Weatherproof Packstack Pro Storage Sack, 40L Short, New, $24 (regularly $34) - weatherproof storage sack that made Outside Magazine's Gear Guide Editor's Choice Award. https://hillsound.com/products/packstackpro Photos: https://imgur.com/a/7wlWcDr
*** KITCHEN *** Photos: https://imgur.com/a/TfCHUez
21) FlipFuel Fuel Transfer Device, New, $25 (Regularly $35 + tax) - Save gas from your half-empty canisters, super easy to use, compact and ultralight. https://www.flipfuel.co/ Photos: https://imgur.com/a/nY5PQNi
**\* POCKET SURVIVAL PACKS **\*
22) Adventure Medical Kits Doug Ritter Equipped to Survive Pocket Survival Packs, New, $15 each (was $26.99 + tax and shipping) - a collaboration with survival expert Doug Ritter, of Equipped to Survive. Photos: https://imgur.com/a/POeccVT
**\* COMPACT, ULTRALIGHT SUSPENSION STRENGTH-TRAINING GEAR, AT HOME & TRAVEL *** Photos with verification: (Gray set in cardboard box are Monkii Bars II Tactical Edition, Sealed Black box is the Wild Gym Pocket Monkii Set) https://imgur.com/a/bZgIowi
23) Wild Gym Monkii Bars II Tactical Edition, New, $129 (Regularly $199 + tax) - light, strong, compact and use-anywhere outdoors suspension strength trainer. Plenty of exercises to follow available on Wild Gym’s app as well as on Youtube.
24) Wild Gym Pocket Monkii, New, $69 (Regularly $95 + tax) - light, strong, super compact and use-anywhere outdoors suspension strength trainer. Plenty of exercises to follow available on Wild Gym’s app as well as on Youtube. https://www.wildgym.com/products/pocket-monkii-suspension-trainer-exercise-straps
**\* BIKE GEAR *** Photos with verification: https://imgur.com/a/tVBmPqJ
25) Canari Men’s Microlight Cycling Wind Shell, Hi-Viz Safety Yellow, Large, New, $29 (regularly $45 + tax and shipping) - Elastic cuffs and hem seal out breezes, wind-resistant fabric and full-front zipper and collar.
26) OnGuard Wheel Locks, Pair, New, $25 (was $49.99 plus tax per pair) - Replaces quick-release skewers to prevent wheel theft. Super light cold-forged steel design. 2 pairs available.
**\* THERMAL X-COUNTRY SKI BOOT COVERS *** Photos with verification: https://imgur.com/a/u6KhIHa
27) LillSport X-Country Ski Boot Thermal Covers, New, Pair of Unisex Boot Size EU 46-47 (US M’s 11.5-12.5 and W’s 12.5-13.5), New, $39 (regularly $79.99 + tax) - X-country ski boots are very thin and your feet can get quite cold on cold days. These boot covers go over your x-country ski boots to keep your feet nice and warm and protect your boots without any bulk. Also helps racers keep their feet warm before the start. Once you’ve used them on a cold, windy ski day you’ll wonder how you skied without them before. https://www.gearwest.com/products/lill-boot-cover-thermo
28) LillSport X-Country Ski Boot Thermal Covers, New, Pair of Unisex Boot Size EU 40/41 (US Men’s 7-8 and W’s 8-9) New, $39 (regularly $79.99 + tax) - Description same as above. https://www.gearwest.com/products/lill-boot-cover-thermo
Thanks for stopping by!

Get 30 USD (AU) with new headset and 25% off (worldwide and tested all) for over 175 games in the thread. Homeworld, Body Combat, Contractors Showdown, Ghosts of Tabor, Asgard's Wrath 2, Assassin Creed, Medieval Dynasty, Demeo, Beat Saber, Stranger Things, Ghost Signal Stellaris, etc! Ge
Get 30 USD (AU) with new headset and 25% off (worldwide and tested all) for over 175 games in the thread. Includes Contractors Showdown, Ghosts of Tabor, Asgard's Wrath 2, Assassin Creed, Medieval Dynasty, Demeo, Beat Saber, Stranger Things, Ghost Signal, Homeworld, etc
Updated list of games - all full 25 percent off.
If you've just got yourself a Meta 2 or 3 headset use this link to get 30 USD (47 AUD):
https://www.meta.com/referrals/link/Hermes_tri
We're both cashing in on a cool $30 each when it's activated however if you forgot to use a referral and it's been less than 7 days since your Quest activation, you can still grab your referral bonus. Follow the steps below (skip 1+2 if your Quest 2/3 is not yet activated):

Delete your device [here](https://secure.oculus.com/my/devices/) (Your purchased content remains on your account and can be redownloaded for free).
Power on your Quest to confirm the reset. Avoid going through the initial setup at this stage.
ACTIVATE https://www.meta.com/referrals/link/Hermes_tri
Set up your freshly reset Quest and link it to the account used for accepting the referral. Your store credit will be applied instantly. Enjoy your bonus! Don't worry if you forgot – there's still time to claim it.

Get 30 USD (AU) with new headset and 25% off (worldwide and tested all) for over 175 games in the thread. Homeworld, Body Combat, Contractors Showdown, Ghosts of Tabor, Asgard's Wrath 2, Assassin Creed, Medieval Dynasty, Demeo, Beat Saber, Stranger Things, Ghost Signal Stellaris, etc! Ge
Get 30 USD (AU) with new headset and 25% off (worldwide and tested all) for over 175 games in the thread. Includes Contractors Showdown, Ghosts of Tabor, Asgard's Wrath 2, Assassin Creed, Medieval Dynasty, Demeo, Beat Saber, Stranger Things, Ghost Signal, Homeworld, etc
Updated list of games - all full 25 percent off.
If you've just got yourself a Meta 2 or 3 headset use this link to get 30 USD (47 AUD):
https://www.meta.com/referrals/link/Hermes_tri
We're both cashing in on a cool $30 each when it's activated however if you forgot to use a referral and it's been less than 7 days since your Quest activation, you can still grab your referral bonus. Follow the steps below (skip 1+2 if your Quest 2/3 is not yet activated):

Delete your device [here](https://secure.oculus.com/my/devices/) (Your purchased content remains on your account and can be redownloaded for free).
Power on your Quest to confirm the reset. Avoid going through the initial setup at this stage.
ACTIVATE https://www.meta.com/referrals/link/Hermes_tri
Set up your freshly reset Quest and link it to the account used for accepting the referral. Your store credit will be applied instantly. Enjoy your bonus! Don't worry if you forgot – there's still time to claim it.

Get 30 USD (AU) with new headset and 25% off (worldwide and tested all) for over 175 games in the thread. Homeworld, Body Combat, Contractors Showdown, Ghosts of Tabor, Asgard's Wrath 2, Assassin Creed, Medieval Dynasty, Demeo, Beat Saber, Stranger Things, Ghost Signal Stellaris, etc! Ge
Get 30 USD (AU) with new headset and 25% off (worldwide and tested all) for over 175 games in the thread. Includes Contractors Showdown, Ghosts of Tabor, Asgard's Wrath 2, Assassin Creed, Medieval Dynasty, Demeo, Beat Saber, Stranger Things, Ghost Signal, Homeworld, etc
Updated list of games - all full 25 percent off.
If you've just got yourself a Meta 2 or 3 headset use this link to get 30 USD (47 AUD):
https://www.meta.com/referrals/link/Hermes_tri
We're both cashing in on a cool $30 each when it's activated however if you forgot to use a referral and it's been less than 7 days since your Quest activation, you can still grab your referral bonus. Follow the steps below (skip 1+2 if your Quest 2/3 is not yet activated):

Delete your device [here](https://secure.oculus.com/my/devices/) (Your purchased content remains on your account and can be redownloaded for free).
Power on your Quest to confirm the reset. Avoid going through the initial setup at this stage.
ACTIVATE https://www.meta.com/referrals/link/Hermes_tri
Set up your freshly reset Quest and link it to the account used for accepting the referral. Your store credit will be applied instantly. Enjoy your bonus! Don't worry if you forgot – there's still time to claim it.

Get 30 USD (AU) with new headset and 25% off (worldwide and tested all) for over 175 games in the thread. Includes Contractors Showdown, Ghosts of Tabor, Asgard's Wrath 2, Assassin Creed, Medieval Dynasty, Demeo, Beat Saber, Stranger Things, Ghost Signal, Homeworld, etc
Updated list of games - all full 25 percent off.
If you've just got yourself a Meta 2 or 3 headset use this link to get 30 USD (47 AUD):
https://www.meta.com/referrals/link/Hermes_tri
We're both cashing in on a cool $30 each when it's activated however if you forgot to use a referral and it's been less than 7 days since your Quest activation, you can still grab your referral bonus. Follow the steps below (skip 1+2 if your Quest 2/3 is not yet activated):

Delete your device [here](https://secure.oculus.com/my/devices/) (Your purchased content remains on your account and can be redownloaded for free).
Power on your Quest to confirm the reset. Avoid going through the initial setup at this stage.
ACTIVATE https://www.meta.com/referrals/link/Hermes_tri
Set up your freshly reset Quest and link it to the account used for accepting the referral. Your store credit will be applied instantly. Enjoy your bonus! Don't worry if you forgot – there's still time to claim it.

REVISED full title's added plus lead author (to make study finding easier) plus number of pages for my own copy (often 1-3 pages means merely an 'abstract') June 6th
the title of each is truncated from the online file name and the study's earliest date added for indexing purposes -- I've each study copied into my PC, links to the studies if that's challenging [DuckDuckGo works better than Google] available on request (up to two per redditor)
198400 static vs dynamic loads and bone strength
1984-J-Biomech-static intermittent (dynamic) loads more effective than static loads for triggering bone growth

Static vs Dynamic loads as an influence on bone remodelling, by I.E. Lanyon 11pp

198909 Effect of resistance training on lumbar extension strength - PubMed

Effect of resistance training on lumbar extension strength by M L Pollock 1pp

These data indicate that when the lumbar area is isolated through pelvic stabilization, the isolated lumbar extensor muscles show an abnormally large potential for strength increase.
199100 measurement of back strength in osteoporotic and elderly patients

A useful technique for measurement of back strength in osteoporotic and elderly patients by P J Limburg 1pp

Improvement of back extensor strength (BES) can be used as a therapeutic method for patients with chronic back pain and osteoporosis. The method of evaluation must be reliable and accurate without compromising the condition of the patient. We report the development of a back isometric dynamometer (BID-2000)
199108 Influence of brisk walking in previously sedentary women aged 30-61 years

Influence of brisk walking on the broadband ultrasonic attenuation of the calcaneus in previously sedentary women aged 30-61 years P R Jones 1pp

broadband ultrasonic attenuation (BUA) values for the calcaneous (? ultrasound) in formerly sedentary women, a modest program of a widely acceptable form of exercise, brisk walking (~ 6.2 km/hr or 4 mph), can provoke an increase in this sensitive index of bone condition.
199110 nutritional requirements of rare elements 2661.full

Nutritional requirements for boron, silicon, vanadium, nickel, and arsenic: Current knowledge and speculation by Forrest H Nielsen 8pp

Boron deprivation apparently affects the function or composition of several body systems including the skeleton, with a boron supplement of 3 mg/day for 48 days. Seven of the women were fed a diet low in magnesium (116 mg/2000 kcal); the other five women had their diet supplemented with 200 mg Mg/day. The boron supplementation reduced the total plasma concentration of calcium and the urinary excretions of calcium and magnesium, and elevated the serum concentrations of 17/3-estradiol and testosterone.
of silicon deficiency have been described for chickens Signs and rats. Most of the signs initially reported indicated aberrant metabolism of connective tissue and bone It has been postulated that humans require silicon in the range of 5-20 mg/day.
199300 arthritis of the hip and hip fractures annrheumd00485-0015

Epidemiological study of the relation between arthritis of the hip and hip fractures Robert G Cumming, 4pp

we found that subjects with symptoms of arthritis of the hip had a markedly reduced risk of hip fracture. This suggests that OA of the hip should be included in the list of factors that protect against hip fracture.
199301 Muscle strength in osteoporotic versus normal women

Epidemiological study of the relation between arthritis of the hip and hip fractures Robert G Cumming, 4 pp

back extensor strength (BES) osteoporotic women had significantly lower BES than the normal women.
199305 ipriflavone on bone mass ovariectomized women

Effects of ipriflavone administration on bone mass and metabolism in ovariectomized women M Gambacciani 1pp

These results demonstrate that ipriflavone administration prevents the rapid bone loss that follows ovariectomy. Thus, ipriflavone can represent an attractive alternative for the prevention of osteoporosis in postmenopausal women who present contraindications to the estrogen replacement therapy.
199306 effects of walking on vertebral bone loss in postmenopausal women

The effects of walking at the anaerobic threshold level on vertebral bone loss in postmenopausal women M Hatori pp1

anaerobic threshold (AT). The exercise regimen consisted mainly of walking at a speed that kept the exercise heart rate above the AT We conclude that short-term (7months) exercise with intensity above the AT is safe and effective in preventing postmenopausal bone loss.
199306 bone density trial of peroral magnesium in osteoporosis

Trabecular bone density in a two year controlled trial of peroral magnesium in osteoporosis G Stendig-Lindberg 1pp

magnesium regulates calcium transport, and magnesium replacement in magnesium-deficient ostmenopausal patients resulted in unexpected improvement in documented osteoporosis, we investigated the effect of magnesium treatment on trabecular bone density in postmenopausal osteoporosis. Twenty-two patients (71 per cent) responded by a 1-8 per cent rise of bone density. in untreated controls, the mean bone density decreased significantly (P < 0.001).
199402 Mechanotransduction in bone 875.full

Mechanotransduction in bone: do bone cells act as sensors of fluid flow? by CHARLES H. TURNER, 5pp

We hypothesize that interstitial fluid flow affects bone formation, and we tested this hypothesis indirectly by measuring the effect of different loading frequencies on bone formation rate in vivo.
199405 treatment with ipriflavone on bone in postmenopausal women

Effects of 1-year treatment with ipriflavone on bone in postmenopausal women with low bone mass by M Valente 1pp

Ipriflavone (IP) After 12 months, a reduction of BMD was evidenced in the (placebo)PL-treated group, at both the spine (-2.2%, P < 0.01 vs baseline) and the forearm (-1.2%). In the IP-treated group, an increase of BMD was obtained (+1.2%, P < 0.01 vs placebo, at the spine; +3%, not significant, at the forearm).
199412 Effects_of_high-intensity_strength_training_on_mul

Effects of high-intensity strength training on Multiple Risk Factors for Osteoporotic Fractures by Miriam E. Nelson 7pp

Interventions.-High-intensity strength training exercises 2 days per week using five different exercises (n=20) vs untreated controls (n=19). Results.-Femoral neck bone mineral density and lumbar spine bone mineral density increased by 0.005:t0.039 g/cm2 (0.9%:t4.5%) (mean:tSD) and O.009:tO.033 g/cm2 (1.0%:t3.6%), respectively, in the strength-trained women and decreased by -0.022:t0.035 g/cm2 (-2.5%:t3.8%) and - 0.019:t0.035 g/cm2 (-1.8%:t3.5%), respectively, in the controls (P=.02 and .04). Total body bone mineral content was preserved in the strength-trained women (+2.0:t68 g; 0.0%:t3.0%) and tended to decrease in the controls (-33+77 g; -1.2%:t3.4%, P=.12). Muscle mass, muscle strength, and dynamic balance increased in the strength-trained women and decreased in the controls (P=.03 to <.001 ).
Conclusions.-High-intensity strength training exercises are an effective and feasible means to preserve bone density while improving muscle mass, strength, and balance in postmenopausal women.
The following exercises were used for training: hip extension, knee extension, lateral pull-down, back extension, and abdominal flexion using pneumatic resistance machines (Keiser Sports Health Equipment, Fresno, Calif). These exercises were chosen because they trained the major muscle groups attached to the bones of interest. The intensity of the training stimulus was set at 80% of the most recently determined one repetition maximum (lRM) for each muscle group for hip extension, knee extension, and lateral pull-down exercises and 16 on the Borg scale17fo r back extension and abdominal flexion. The lRM is the maximum mass of a free weight or other resistance that can be moved by a muscle group through the full range of motion using good form one time only
199505 Lifetime Leisure Exercise and Osteoporosis Epidemiology

Lifetime Leisure Exercise and Osteoporosis The Rancho Bemardo Study 1pp

A positive association between current exercise and BMD was found at the total hip (p = 0 001) and at each hip component—greater trochanterp = 0.02), intertrochanter (p = 0.001), and femoral neck (p = 0.02). Mean hip bone densities of strenuous (p = 0.004) and moderate (p = 0.004) current exercisers were higher than those of mild or less than mild exercisers. Lifetime exercise was also positively associated with BMD of the total hip (p = 0.008) and hip components, and demonstrated a borderline signicant association (p = 0.06) with spine BMD. These data suggest a protective effect of current and lifelong exercise on hip BMD, but not on osteoporotic fracture, in older men and women.
199507 resistance training on regional and total BMD in premenopausal women

Effects of resistance training on regional and total bone mineral density in premenopausal women: A randomized prospective study 1pp

This study was designed to assess the effects of 18 months of resistance exercise on regional and total bone mineral density (BMD) soft tissue lean mass (STL) premenopausal women aged 28–39 All subjects consumed a 500 mg/day elemental calcium supplement throughout the study. Initial Ca intake without supplement averaged 1,023 mg/day in total sample. BMD increased signicantly above baseline at the lumbar spine for the exercise group at 5 months (2.8%), 12 months (2.3%), and 18 months (1.9%) as compared with controls. Femur trochanter BMD increased signicantly (p < 0.05) in the exercise group at 12 months (1.8%) and 18 months (2.0%) but not at 5 months (0.7%) as compared with controls. No changes in total BMD, arm BMD, or leg BMD were found.
199600 functional loading to influence bone mass and architecture -- mechanically adaptive process

Using functional loading to influence bone mass and architecture: objectives, mechanisms, and relationship with estrogen of the mechanically adaptive process in bone L E Lanyon 1pp

Unusual strain distributions, high strains, and high strain rates seem to be particularly osteogenic. The osteogenic response which follows exposure to such strains appears to saturate after only a few loading cycles Each exercise session need not be prolonged but should include as many novel strain distributions as possible, preferably involving high peak strains and strain rates estrogen amplifies the osteogenic response to a single period of loading.
199602 Exercise effects on bone mass in postmenopausal women

Exercise e??ects on bone mass in postmenopausal women are site-specific and load-dependent 1pp

Exercise effects on bone mass in postmenopausal women are site-specif...
https://academic.oup.com/jbmarticle-abstract/11/2/218/7500793?redir...
The bone mass increase with the strength regimen was signicantly greater at the trochanteric hip site (control -0.6 + 2.2%, exercise 1.7 + 4.1%,p < 0.01), at the intertrochanteric hip site (control -0.1 + 2.1%, exercise 1.5 + 3.0%,p < 0.05), Ward's triangle (control 0.8 + 5.2%, exercise 23 + 4.0%,p < 0.05), and at the ultradistal radial site (control -1.4 + 2.3%, exercise 2.4 + 4.3%. p < 0.01). There was no signicant increase in BMD with the endurance regimen except at the radius midsite (control -1.0 + 23%, exercise 0.1 + 1.4%, Postmenopausal bone mass can be signicantly increased by a strength regimen that uses high-load low repetitions but not by an endurance regimen that uses low-load high repetitions. We conclude that the peak load is more important than the number of loading cycles in increasing bone mass in early postmenopausal women.
199607 female athletes High-Impact Exercise taaffe1997

High-Impact Exercise Promotes Bone Gain in Well-Trained Female Athletes DENNIS R. TAAFFE, 6pp

the percent change in lumbar spine BMD after 8 months was significantly greater ( p 0.0001) in the gymnasts (2.8 2.4%) than in the runners (20.2 2.0%) or controls (0.7 1.3%). An increase in femoral neck BMD of 1.6 3.6% in gymnasts was also greater ( p < 0.05) than runners (21.2 3.0%) and approached significance compared with controls (20.9 2.2%, p 0.06). For cohort II, gymnasts gained 2.3 1.6% at the lumbar spine which differed significantly ( p < 0.01) from changes in swimmers (20.31.5%) and controls (20.4 1.7%). Similarly, the change at the femoral neck was greater ( p < 0.001) in gymnasts(5.0 3.4%) than swimmers (20.6 2.8%) or controls (2.0 2.3%). bone mineral at clinically relevant sites, the lumbar spine and femoral neck, can respond dramatically to mechanical loading characteristic of gymnastics training in college-aged women. We conclude that activities resulting in high skeletal impacts may be particularly osteotropic for young women.
During the period of observation, gymnasts and swimmers trained for approximately 20 h/week. These athletes trained year-round, and underwent approximately 3 h/week of weight training and 2.5 h/week of aerobic activity (running, cycling). Runners averaged 43.1 15.6 mi/week and included a similar amount of weight training in their exercise regimen as the gymnasts and swimmers.
199700 brisk walking and postmenopausal women 26-4-253

Randomized placebo-controlled trial of brisk walking in the prevention of postmenopausal osteoporosis SHAH EBRAHIM 8pp

the promotion of exercise through brisk-walking advice given by nursing staff may have a small, but clinically important, impact on bone mineral density but is associated with an increased risk of falls. encouraged them to gradually work up to walking for 40 min three times a week. 'Brisk' was defined as walking at a pace that was faster than usual walking for the subject but not so fast as to be uncomfortable or to cause shortness of breath. a simple regimen of self-paced brisk walking may reduce loss of bone mineral density at the femoral neck and is associated with a mean 2% net difference (95% CI -0.3 to +5%) in bone mineral density at this site over 2 years. At the lumbar spine no difference between the brisk-walking and placebo groups was observed, The women in our placebo group experienced a 2.8% fall in femoral bone mineral density compared with a fall of 0.25% among the brisk-walking group over 2 years.
199700 Dietary vitamin C and bone mineral density jepicomh00179-0011

Dietary vitamin C and bone mineral density in postmenopausal women in Washington State, USA Suzanne G Leveille, 7pp

mean intake was 407 mg/day. Longer duration of vitamin C supplement use was associated with higher BMD in women Frequent intake of foods rich in vitamin C was not associated with BMD. Conclusion-There was no evidence that vitamin C from the diet was associated with BMD, although long term use of vitamin C supplements was associated with a higher BMD in the early postmenopausal years and among never users of oestrogen.
199700 Ipriflavone Inhibits Bone Resorption 212376212

Ipriflavone Inhibits Bone Resorption in Intact and Ovariectomized Rats M. G. Cecchini, 3pp

While clearly demonstrating that ipriflavone can inhibit bone resorption in the rat, the present study also suggests that confounding factors such as diet formulation and/or feeding habit should be taken into consideration when investigating the protective effect against bone loss of new compounds in experimental animals.
199700 Long-Term_Effect_of_Testosterone_Therapy_on_Bone_M

Long-Term Effect of Testosterone Therapy on Bone Mineral Density in Hypogonadal Men HERMANN M. BEHRE, 6pp

Serum levels of testosterone increased to the normal range in all androgen-treated hypogonadal men. The most significant increase in BMD was seen during the first year of testosterone treatment in previously untreated patients, ONE OF THE prominent clinical symptoms of testoster E OF THE prominent clinical symptoms of testosterone deficiency in men is a significant decrease in bone ONE OF THE prominent clinical symptoms of testosterone deficiency in men is a significant decrease in bone mineral density (BMD)
199706 Nutritional influences on BMD postmenopausal women - PubMed

Nutritional influences on bone mineral density: a cross-sectional study in premenopausal women S A New 1pp

lumbar spine (LS), femoral neck (FN), femoral trochanter (FT), With higher intakes of zinc, magnesium, potassium, and fiber, LS BMD was significantly higher a significant difference in LS BMD was also found between the lowest and highest quartiles for these nutrients and vitamin C LS BMD and FT BMD were lower in women reporting a low intake of milk and fruit in early adulthood than in women with a medium or high intake
199709 Five jumps per day increase bone mass and breaking force in rats

Five jumps per day increase bone mass and breaking force in rats Y Umemura 1pp

Five-week-old rats were divided into control or five jump trained groups comprised of 5-, 10-, 20-, 40-, and 100-jump groups, representing the number of jumps per day. The rats were jump-trained 5 days/week for 8 weeks, and the height of jump was increased to 40 cm progressively The present results indicate that a large number of strains per day is not necessary for bone hypertrophy to develop in rats.
199800 Biphasic effects of genistein on bone tissue rat model

Biphasic effects of genistein on bone tissue in the ovariectomized, lactating rat model J J Anderson 1pp

In summary, lower doses of genistein from soy foods would be expected to act similarly to estrogens with a beneficial effect on bone tissue, but at high doses that are unlikely to be consumed in human diets, this soy derivative may have potentially adverse effects on bone cell functions and thereby on bone tissue
199900 Tucker1999AJCN-PotassiummagnesiumfruitvegandBMD
199800 foods and BMD 1-s2.0-S0002916522043477-main

Potassium, magnesium, and fruit and vegetable intakes are associated with greater bone mineral density in elderly men and women1–3 Katherine L Tucker, 10pp

Results: Greater potassium intake was significantly associated with greater BMD at all 4 sites for men and at 3 sites for women (P < 0.05). Magnesium intake was associated with greater BMD at one hip site for both men and women and in the forearm for men. Fruit and vegetable intake was associated with BMD at 3 sites for men and 2 for women. Greater intakes of potassium and magnesium were also each associated with less decline in BMD at 2 hip sites, and greater fruit and vegetable intake was associated with less decline at 1 hip site, in men. To our knowledge, this is the first study to relate usual intake of these nutrients and foods to BMD and to change in BMD over time in older men
Only 8.7% of men used calcium supplements, compared with 23% of women. More men and women used vitamin D supplements than calcium supplements. Average magnesium intakes just exceeded the 1989 recommended dietary allowance (RDA) (42), but fell below the recently released RDA of 320 mg/d (43) for women and were far below the new RDA of 420 mg/d for men. Average reported fruit and vegetable intakes were 4.7 fruit or vegetables or both/d for men and 5.3/d for women, which is somewhat higher than the 3.1–3.4 servings/d reported in national surveys (45). In men (Table 2), the association between potassium and BMD was significant for all 4 bone sites, with slopes ranging from 0.022 to 0.04 g/cm2, or 5.8% of average BMD for every 1000 mg K. For magnesium intake, results were significant for the radius and the trochanter and approached significance for the remaining 2 hip sites. Differences in BMD associated with each 100-mg difference in magnesium intake ranged from 0.023 to 0.027 g/cm2. These represent differences of 3.8% of average BMD. For the femoral neck, the slope of 0.0086 represents a 1% greater BMD for each fruit or vegetable consumed per day. Two studies reported cross-sectional associations between potassium intake and BMD in free-living adult populations (20, 21).
TABLE 6 Top 20 food sources of potassium and magnesium in the study population Our results for fruit and vegetable intakes were also interesting, with significant protective cross-sectional associations in both men and women and suggestive protective longitudinal effects in men. Fruit and vegetables are important sources of potassium and magnesium and this finding supports their potential role in the prevention of osteoporosis.
199800 Physical Activity and Osteoporotic Fracture jathtrain00011-0017

Physical Activity and Osteoporotic Fracture Among Older Women Lori W. Turner, 4pp

Race, BMI, and inactivity significant risk factors age, were predicting the occurrence of osteoporotic fracture.Pollock and Brechue28 recommended approximately 2 sessions per week of strength-training exercises. They suggest a minimum of 15 minutes of muscle conditioning session, per preceded by and followed by cool-down a warm-up a program. Resistance exercise equipment that is designed to protect the lower back and prevent loss of balance should be used. A program that involves starting with light weights and gradually increasing resistance in small increments is suggested.
Physical activity predictor for fracture status was greater than heredity, smoking alcohol use and dairy product intake.
199800 Weighted Vest Exercise 53A-1-M53 (full study)
199801 Weighted vest exercise reduces fall risk in older women (abstract)

Weighted Vest Exercise Improves Indices of Fall Risk in Older Women Janet M. Shaw 6pp

Our intent was to determine if weight-bearing exercises with added resistance from weighted vests would improve dynamic balance, muscle strength and power, and bone mass in postmenopausal women, thereby reducing risk for falls and hip fracture. Results: Significant improvements were observed for indices of lateral stability, lower-body muscular strength (16-33% increase), muscular power (13% increase), and leg lean mass (3.5% increase) in exercisers vs controls (p < .05). No significant changes (p > .05) were detected for femoral neck bone mass in exercisers or controls at the conclusion of the trial. Conclusions: Lower body exercise, using a weighted vest for resistance, provides an effective means of improving key indices of falls in postmenopausal women.
199805 leisure-time physical activity and mortality

Relationship of leisure-time physical activity and mortality: the Finnish twin cohort U M Kujala 2pp

Those who reported exercising at least 6 times per month with an intensity corresponding to at least vigorous walking for a mean duration of 30 minutes were classified as conditioning exercisers, those who reported no leisure physical activity were classified as sedentary, and other subjects were classified as occasional exercisers.
The hazard ratio for death adjusted for age and sex was 0.71 (95% confidence interval [CI], 0.62-0.81) in occasional exercisers and 0.57 (95% CI, 0.45-0.74) in conditioning exercisers, Leisure-time physical activity is associated with reduced mortality, even after genetic and other familial factors are taken into account.
199806 menopausal symptoms canfamphys00052-0109

Alternative treatments for menopausal symptoms by Maja M. Seidl, 10pp

Some scientific evidence of the safety and efficacy of alternative treatments during menopause was uncovered, with the strongest evidence emerging in favour of phytoestrogens, which occur in high concentrations as isoflavones in soy products. Genistein, one of the important isoflavones, was recently reported to have identical effects to conjugated equine estrogens in maintaining bone mass in ovariectomized rats.28 total cholesterol, low-density lipoprotein cholesterol, and triglyceride levels can be significantly reduced by three servings of soy products daily, with phytoestrogens accounting for 60% to 70% effects. of the phytoestrogen consumption through legumes is assumed to be safe as part of a balanced diet, grapefruit juice (containing three bioflavonoids) might increase bioavailability of administered 17f-estradiol and estrone."
One study of the effects of exercise on the frequency of postmenopausal hot flashes found that moderate to severe hot flashes occurred in 21.5% of a group of postmenopausal women belonging to an athletic club compared with 43.8% of women in a large control group who did not exercise in a structured manner. Numerous anecdotes report the effectiveness of exercise in alleviating menopausal symptoms.
199910 24-Week Aerobic Exercise Program and women 2000Efficacyofa24-weekaerobic67-443-448

Efficacy of a 24-Week Aerobic Exercise Program for Osteopenic Postmenopausal Women M. Y. Chien 7pp

The purpose of this study was to investigate whether a 24-week program of aerobic high-impact loading exercise was beneficial for enhancing physical fitness and bone mineral density (BMD) in osteopenic postmenopausal women. Exercise programs included treadmill walking at an intensity above 70% of maximal oxygen consumption (VO2max) for 30 minutes, followed by 10 minutes of stepping exercise using a 20-cm-high bench. The results showed that the quadriceps strength, muscular endurance, and VO2max in the exercise group had significant improvements, The BMD of the L2–L4 and the femoral neck in the exercise group increased 2.0% (P > 0.05) and 6.8% (P < 0.05) and those in the control group decreased 2.3% (P < 0.05) and 1.5% (P > 0.05), respectively.
The assignment of subjects into exercise or control group was not randomized, but based on subjects’ anticipated compliance with the 6-month exercise training program. Grip strength of the dominant hand was measured using a hand held dynamometer (Jamar, Jackson, MI, USA). The second part of the exercise program was 10 minutes of stepping exercise at a speed of 96 beats per minute using a 20-cm-high bench, with rest after the first 5 minutes.
A slight increase in spinal BMD (2.0%) was noted in the exercise group (P > 0.05) whereas a decrement of 2.3% was observed in the control group (P < 0.05). The BMD value of the femoral neck was significantly increased in the exercise group (6.8%, P < 0.05) whereas a 1.5% decrease in BMD was noted in the control group. Further analyses of the effect of HRT on BMD showed that subjects who were taking HRT exhibited greater improvements (10.1%) in BMD of the femoral neck than their non-HRT counterparts (6.7%) in the exercise group. Non-HRT subjects, however, showed a greater increase in BMDof the spine (1.9%) than HRT subjects (1.5%). In the control group, subjects who were taking HRT exhibited greater decrease in BMD of the spine and femoral neck (3.0% and 3.7%) than their non-HRT counterparts (2.2% and 1.1%). the stepping exercises employed in this study were regarded as high-impact exercise with specified strain on the femoral neck [42]. Hatori et al. [44] reported that walking above the anaerobic threshold (AT) was effective in increasing BMD, whereas exercise below the AT was not.
Aerobic exercise combined with high-impact exercise was also found to improve physical fitness, including muscle strength, muscular endurance, and VO2max in this study. Persons with problems in these parameters of physical fitness were suggested to have a propensity to fall our study demonstrated that a 24-week program of aerobic high-impact exercise resulted in significant improvements in BMD of the femoral neck in Chinese post menopausal women. Other benefits included improvements in muscle strength, muscular endurance and VO2max, which may have beneficial effects on physical fitness and reducing the risk of cardiovascular diseases and falling.

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