Download e-book for iPad: Halbmarathon Training: Das Handbuch für die ideale by Sonja von Opel

By Sonja von Opel

ISBN-10: 3765459259

ISBN-13: 9783765459252

Auf zur persönlichen Bestzeit! Nehmen Sie sich Sonja von Opel zur Trainingspartnerin und laufen Sie mit ihr zum Erfolg. Als aktive Athletin weiß sie um die perfekte Halbmarathon Vorbereitung. Angefangen beim Krafttraining bis hin zur idealen Ernährung. In diesem Halbmarathon Buch erläutert sie Ihnen, wie ein individueller Halbmarathon Trainingsplan aussieht und wie sich ein Lauftraining optimum gestaltet. Für Anfänger genauso wie für trainierte Läufer. So erreichen Sie Ihre persönliche Bestzeit!


  1. Einleitung
    • Sonja von Opel und Michael Reusse – die machen keine halben Sachen!
    • Vorwort von Martin Grüning
  2. Kapitel 1: Der Halbmarathon – der beliebte kleine Bruder des Marathons!
    • Birdy & Basti – ein Läuferpärchen entwickelt sich
    • Expertentipp von Katharina Heinig zum Thema Halbmarathon allgemein
  3. Kapitel 2: Vom Jogger zum Läufer
    • Bastis Dilemma
    • Expertentipp von Dieter Baumann zum Thema Motivation
    • Mit Herz, Kopf und Fuß
    • Wo ein Wille, da ein Weg
    • Die erste Trainingseinheit
  4. Kapitel three: Laufen trifft Leben
    • Birdys Dilemma
    • Expertentipp von Sonja Oberem zum Thema supplier des Trainings
    • Realistische Ziele setzen
    • Zeitmanagement
    • Die drei Kerneinheiten
  5. Kapitel four: Plan zum Erfolg
    • Birdys und Bastis Dilemma
    • Expertentipp von Carsten Eich zum Thema Trainingssystematik
    • Halbmarathon Finish
    • Halbmarathon in 2:14:59 h
    • Halbmarathon in 1:59:59 h
    • Halbmarathon in 1:44:59 h
    • Expertentipp von Dennis Pyka zum Thema Trainingseinheiten
    • Halbmarathon in 1:29:59 h
  6. Kapitel five: Auf die Plätze, fertig, los – das große Rennen
    • Birdys Dilemma
    • Expertentipp von Susanne Hahn zum Thema Wettkampf
    • Die letzten zwei Wochen vor dem Tag X
    • Startunterlagen abholen und andere aufregende Momente
    • Das Rennen im Kopf
    • Das Rennen in Wirklichkeit
    • Die besten Tipps der Deutschen Meister
  7. Kapitel 6: Nach dem Lauf ist vor dem Lauf
    • Bastis Dilemma
    • Expertentipp von Monika Rausch zum Thema Alternativtraining
    • Funktionelles education für
    • Halbmarathonläufer
    • Die besten Stretchingübungen für Läufer
    • Das Quick-Kraft-Programm zum Zeitsparen
    • Hell & wach: Mobilisationsübungen vor dem Training
  8. Kapitel 7: Schön, schnell, schlank – Ernährung für Läufer
    • Birdys und Bastis Dilemma
    • Expertentipp von Christian Jürgens zum Thema Ernährung
    • Das schlaue Energiesystem
    • Läufers Gold: Kohlenhydrate
    • Proteine oder Pasta?
    • Muss Nahrung durch Mittel ergänzt werden?
    • Schlank werden und schlank bleiben
    • Wettkampfernährung: Der konkrete Plan
  9. Kapitel eight: Wenn es zwickt und zwackt
    • Birdys Dilemma
    • Auf eine Belastung folgt eine Erholung
    • Die besten Regenerationsmaßnahmen
    • Physiotherapeuten und andere Gurus
    • Expertentipp von Robert Haimerl zum Thema Schuheinlangen
    • Do it your self: Tipps für die Massage
  10. Kapitel nine: Läufertools
    • Birdys Dilemma
    • Expertentipp von Urs Weber zum Thema Ausrüstung
    • Der Laufschuh
    • Die Kleidung
    • Das Equipment
  11. Kapitel 10: Die schönsten Halbmarathonläufe
    • Birdys und Bastis Dilemma
    • Expertentipp von Peter Vetter
    • zum Thema Laufreisen
    • Stadtläufe
    • Landschaftsläufe
    • Halbmarathons weltweit
  12. Register
  13. Impressum

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Will County Illinois Fishing & Floating Guide Book: Complete - download pdf or read online

Will County Illinois Fishing & Floating consultant Book

Over 385 complete eight ½ x eleven sized pages of knowledge with maps and aerial images to be had. Fishing info is integrated for all the county’s public ponds and lakes, directory different types of fish for every pond or lake, general sizes, and designated destinations with GPS coordinates and instructions. additionally integrated is fishing details for many of the streams and rivers together with entry issues and public parts with highway touch and crossing issues and in addition comprises fish varieties and ordinary sizes.

NEW NEW Now with a whole set of complete sized U.S.G.S. Topographical Maps for the full county that as a rule price from $12.00 to $14.00 each one yet are incorporated at the disk at no cost. those maps are entire complete sized 7.5 minute sequence quadrangle maps in 1:24,000 scale maps.

Contains entire info on
Braidwood Lake
Brooks Crossing Park Lake
Des Plaines River (F)
Des Plaines country Fish & natural world region
Dresden Lake
DuPage Rivers (F)
Forked Creeks
Grant Creek
Hickory Creek (F)
Horse Creeks
I & M Canal (F)
Jackson Creek
Kankakee River (F)
Lily Cache Creek
Monee Reservoir
Rock Creeks (F)
and the Van Horne wooden FP Ponds
(F) capability floatable move or river

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Download e-book for kindle: F2: World Class: Brand New International Skills from the by

ISBN-10: 1788700260

ISBN-13: 9781788700269

What does it take to get to the very best - to turn into actually 'World Class'? we're the F2 and we will express you what separates the Messis from the loads, the Kanes from the can'ts and the Neymars from the no-mores. we will provide help to bring up your online game to the realm Stage.

Our booklet finds the secrets and techniques of your favorite footballers as we allow you to enhance your health, upload concentration in your mentality and supersize your abilities. we will turn out to you that you just shouldn't have to be born nice to turn into nice. So while the large day comes round, you may be able to unharness your internal winner.

We've additionally made you a unfastened app the place you will see that precisely how it truly is performed. So, if you'd like regulate like Coutinho, strength like Pogba or swaz like Sànchez, you recognize what to do: learn, obtain, seize a ball and we will see you at the pitch.

Love, peace and tekkers,
Billy & Jez, aka The F2

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The Wright Guide to Camping With The Corps of Engineers by PDF

ISBN-10: 0937877603

ISBN-13: 9780937877609

This informative guidebook lists all campgrounds within the usa outfitted and operated by means of the U.S. military Corps of Engineers, together with summer season and iciness campground websites. specially beneficial for RV tourists and campers who're boaters and fishermen, the e-book comprises all campsites with fishing and boating entry positioned on or close to lakes or streams controlled via the military Corps of Engineers. The Corps is well known for preserving well-maintained websites, with low-cost charges. a few of the campsites indexed are in attractive, little-known destinations, too.

Individual campground listings include whole information about camping out amenities, facilities, leisure actions to be had, RV park details, GPS and longitude/latitude details for every lake, and whole, easy-to-follow instructions to get to every campground – which are convenient while touring the place web indications may be tricky to obtain. Concise overviews of the Corps of Engineers' initiatives at many websites are integrated for these keen on the works at many parks.

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Download e-book for kindle: Guía Ilustrada del Fútbol (Superstars of Soccer SPANISH) by Paco Elzaurdia

By Paco Elzaurdia

ISBN-10: 1422226166

ISBN-13: 9781422226162

También conocido como "soccer" en los Estados Unidos, el fútbol es el deporte más well known del mundo. Aunque los juegos de patear pelotas pueden datar de hasta l. a. antigua Grecia y China, el fútbol moderno se foundationó en los angeles Inglaterra del siglo 19. l. a. Asociación de Fútbol escribió las primeras reglas en 1863 y los angeles primera liga organizada fue establecida en 1888. El fútbol se convirtió en un deporte olímpico en los juegos de 1908. En 1930, los angeles FIFA organizó los angeles Copa del Mundo, un torneo llevado a cabo cada cuatro años para determinar l. a. supremacía internacional del fútbol. El fútbol se juega de acuerdo a unas reglas básicas universales. Este libro es una guía ilustrada de las reglas del fútbol, sus regulaciones, y l. a. historia de este emocionante deporte.

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New PDF release: The Impossible Climb: A Personal History of Alex Honnold's

ISBN-10: 1101986646

ISBN-13: 9781101986646

"One of the main compelling money owed of a climb and the mountain climbing ethos that i have ever read." --Sebastian Junger

The most unlikely Climb climaxes with Alex Honnold's unparalleled, virtually incredible feat: a 3,000-foot vertical climb up El Capitan in Yosemite, with out a rope. Mark Synnott tells the tale within the context of a deeply stated account of his ten-year friendship with Honnold, a number of mountaineering expeditions, and the hiking ethos they share.

The mountain climbing group had lengthy thought of a "free solo" ascent of El Capitan an most unlikely feat to date past human limits that it was once now not worthy puzzling over. while Alex Honnold crowned out at 9:28 am on June three, 2017, having spent fewer than 4 hours on his ancient ascent, the realm gave a collective gasp. His pal Tommy Caldwell, who loose climbed (with a rope) the within sight sunrise Wall in 2015, referred to as Alex's ascent "the moon touchdown of unfastened soloing." The manhattan Times defined it as "one of the good athletic feats of any type, ever." It was once "almost insufferable to watch," writes Synnott.

This majestic paintings of private historical past delves right into a raggedy tradition that emerged many years past in the course of Yosemite's Golden Age, whilst pioneering climbers like Royal Robbins and Warren Harding invented the game that Honnold could activate its ear. Synnott paints an genuine, wry portrait of hiking historical past, profiling Yosemite heroes John Bachar, Peter Croft, Dean Potter, and the harlequin tribe of climbers often called the Stonemasters. A veteran of the North Face hiking group and contributor to National Geographic, Synnott weaves in his personal novice studies with poignant perception and wit. Tensions burst at the mile-high northwest face of Pakistan's nice Trango Tower; photographer/climber Jimmy Chin miraculously persuades an intransigent professional within the Borneo jungle to permit Honnold's first international excursion, led via Synnott, to proceed; armed bandits accost an analogous trio on the foot of a tower within the Chad desolate tract . . .

The most unlikely Climb is an emotional drama pushed via humans exploring the bounds of human capability and looking an ideal, dialed-in dance with nature. They dare past the standard, yet this tale of the elegant is basically approximately we all. Who does not have to face down worry and utilize the time we have?

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's Porter County Indiana Fishing & Floating Guide Book: PDF

Porter County Indiana Fishing & Floating consultant Book

Over 500 complete eight ½ x eleven sized pages of data with maps and aerial pictures to be had. Fishing info is incorporated for all the county’s public ponds and lakes, directory forms of fish for every pond or lake, normal sizes, and certain destinations with GPS coordinates and instructions. additionally integrated is fishing info for many of the streams and rivers together with entry issues and public components with street touch and crossing issues and in addition contains fish forms and standard sizes.

NEW NEW Now with an entire set of complete sized U.S.G.S. Topographical Maps for the full county that in most cases expense from $12.00 to $14.00 every one yet are incorporated at the disk at no cost. those maps are whole complete sized 7.5 minute sequence quadrangle maps in 1:24,000 scale maps.

Contains whole details on

Burns Ditch
Coffee Creek
Coffee Creek Park Pond
Countryside Park Pond
Crooked Creek (F)
Deep River (F)
Flint Lake
Foundation Meadows Park Pond
Kankakee River (F)
Lake Michigan
Lakeland ParkLake
Little Calumet River (F)
Little Calumet River Easr Arm (F)
Long Lake
Loomis Lake
Pratt Lake
Salt Creek (F)
and Sand Creek
(F) capacity floatable movement or river

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Get The Rivalry: Bill Russell, Wilt Chamberlain, and the Golden PDF

By John Taylor

ISBN-10: 0812970306

ISBN-13: 9780812970302

ISBN-10: 1400061148

ISBN-13: 9781400061143


In the mid-1950s, the NBA was once a trifling barnstorming circuit, with outposts in such towns as Rochester, big apple, and fortress Wayne, Indiana. many of the most sensible gamers have been white; the set shot and layup have been the sport’s leader offensive guns. yet by way of the Nineteen Seventies, the league governed America’s largest media markets; contests attracted skill crowds and nationwide prime-time tv audiences. the sport used to be performed “above the rim”–and the main marketable of its high-flying stars have been black. The credits for this outstanding transformation mostly is going to 2 giants: invoice Russell and Wilt Chamberlain.

In The Rivalry, award-winning journalist John Taylor initiatives the tales of Russell, Chamberlain, and different stars from the NBA’s golden age onto a backdrop of racial tensions and cultural switch. Taylor’s electrifying account of 2 advanced men–as good as of a online game and a rustic at a crossroads–is an epic narrative of activities in the USA throughout the 1960s.

It’s demanding to visualize characters greater fitted to prime roles within the NBA saga: Chamberlain used to be forged because the athletically talented but mercurial titan, whereas Russell performed the position of the stalwart centerpiece of the Boston Celtics dynasty. Taylor delves underneath those stereotypes, detailing how the 2 adversarial and complemented one another and the way they revolutionized the best way the sport was once performed and perceived through lovers.

Competing with and opposed to such heroes as Jerry West, Tom Heinsohn, Bob Cousy, John Havlicek, and Elgin Baylor, and enjoying for the 2 maximum coaches of the period, Alex Hannum and the fiery crimson Auerbach, Chamberlain and Russell propelled the NBA into the highlight. yet their off-court visibility and success–to say not anything in their candor–also infected passions alongside America’s racial and generational fault strains. in lots of methods, Russell and Chamberlain helped make the NBA and, to some degree, the USA what they're today.

Filled with dramatic conflicts and a few of the nice moments in activities historical past, and construction to an exhilarating climax–the 1969 ultimate sequence, the final showdown among Russell and Chamberlain–The competition has at its middle a philosophical query: Can decision and a crew ethos, embodied via the final word staff participant, invoice Russell, trump sheer expertise, embodied through Wilt Chamberlain?

Gripping, insightful, and totally compelling, the tale of invoice Russell and Wilt Chamberlain is the stuff of wearing legend. Written with a reporter’s unerring command of occasions and a storyteller’s aptitude, The Rivalry will take its position as one of many vintage works of activities history.

From the Hardcover edition.

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New PDF release: The Genius: How Bill Walsh Reinvented Football and Created

By David Harris

ISBN-10: 0345499123

ISBN-13: 9780345499127

ISBN-10: 1400066654

ISBN-13: 9781400066650

The Genius is the gripping and definitive account of invoice Walsh’s occupation and the way he outfitted a soccer dynasty from the rubble of a fallen franchise. David Harris provides a stellar account of the silver-haired sophisticate from humble working-class roots who was once employed as head trainer and common supervisor of the San Francisco 40 Niners in January 1979 and have become the architect of what's arguably the best ten-year run in NFL historical past.

With unrivaled entry to avid gamers, fellow coaches, executives, the journalists who coated the Niners’ heyday, and Walsh himself, Harris recounts how Walsh, via tactical and organizational genius, created a soccer juggernaut. there have been additionally the demons that driven and haunted Walsh all through his profession: his conflict along with his former mentor, Paul Brown, who denied Walsh his first seasoned head-coaching task with the Cincinnati Bengals; Walsh’s fight with self-doubt and feedback; the toll his single-minded devotion to soccer exacted on his relations; and his advanced dating with the 40 Niners’ proprietor, Edward DeBartolo, Jr.

Walsh’s pre-Niners training odyssey was once arduous–a longtime assistant trainer, he constructed his mythical and now-standard pass-oriented West Coast offense in the course of stops in any respect degrees of the sport. regardless of by no means having run a team’s draft earlier than, Walsh, together with his right-hand guy John McVay, fast equipped the root for a dynasty through drafting or buying and selling for a sturdy middle of stars, together with Joe Montana, Fred Dean, Hacksaw Reynolds, Dwight Clark, and Ronnie Lott. (Walsh might later restock the staff with such gamers as Jerry Rice, Steve younger, and Charles Haley.) the foremost to Walsh’s genius maybe lay in his willing knowing of his athletes’ psyches–he knew what introduced out the simplest in every one of them. however the scope of Walsh’s effect at the video game prolonged way past the sphere and locker room. The 40 Niners’ life-skills counseling application, which Walsh spearheaded with the activities sociologist and activist Dr. Harry Edwards, and the internship software Walsh devised to deliver minority coaches into the sport have seeing that been followed through the NFL for all league franchises.

In the annals of game, few contributors have had as nice an impression on their game–or on its relevance to existence open air the lines–as invoice Walsh. With wisdom, ability, ardour, and a serious eye, David Harris finds the intense guy in the back of the training legend.

The imaginative and prescient invoice Walsh dropped at all his pioneering efforts used to be a functionality of his belief of himself as a person who was once way over a soccer trainer. He loved his status and participation within the greater international open air the NFL and nurtured them at each opportunity.

“Knowing invoice Walsh was once similar to the blind guy describing an elephant,” one of many sportswriters who coated him saw. “We all knew only one little piece of him. yet he had most of these different components we knew not anything approximately. He handled a lot of people open air of soccer, outdoor of our scope fullyyt. He was once in a position to care for politicians, those that have been intellects in different parts. They have been inspired by way of him.”

–from The Genius

From the Hardcover edition.

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