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Black Diamond Rocklock Screwgate
The Black Diamond Rocklock Screwgate carabiner is one of Black Diamond's largest locking biners. The new Keylock has a non-snagging keylock nose. A slightly curved spine maximizes the gate opening and a square hinge end holds your belay loop securely in place. The Rocklock's large size makes it an excellent choice when using two ropes, wearing gloves, or when using a variety of belaying and repelling techniques. Its large capacity can handle multiple clove hitches at belays. It's easily operated with one hand. –Vendor
$9.90 
Love 'em
I got a set of these 'biners for christmas, and I love 'em. They're so easy to unscrew when clipping in or out. Let's just say I wouldn't trust my safety with anything less.
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Training Tips
Anaeroic threshold is when lactic acid starts to build up in your body as your muscles are not getting the oxygen they require. This threshold is typically expressed as a percentage of your VO2 max - the amount of oxygen per kilogram of weight that a person can use in converting fuel to energy. Elite athletes threshold might be as high as 90% of VO2 max.
Efficient running position allows you to run farther and faster. Keep the heel raise to a minimum, relax your upper body and hands, keep your upper body poised and quiet.
If you want to make progess in your training, join a running group. A commitment to meet on a regular basis with a group of like minded individuals will help you keep your focus.
An efficient long distance running stride will have you landing on your heal first and rolling to the front of your toes.
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