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Petzl Attache Lock Carabiner
The Petzl Attache Lock Carabiner is ideal for attaching oneself to the belay, and for belaying directly off the anchor. The pear-shaped design and round cross-section of the Attache facilitates belaying with a Munter hitch. A compact biner, it is easy to work one handed and its light weight makes it the ideal companion for mountaineering as well as rock climbing.
$15.95 
petzl ptz0035
I've been climbing since 1993 and this, by far, is the best over all locking carabiner ever made. I wouldn't climb without one.
Attache
The Attache is one of the best belay locking biners I have ever worked with. It's light on the lead rack, and it's smooth to clip into the belay station and belay device. You can't go wrong with this great piece of equipment.
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Training Tips
For runners looking to get the maximum benefit from hill training, as you sprint to the top of the hill have your arms pumping faster and faster. Once you get to the top, continue on increasing your speed as much as possible.
After each interval, take your pulse rate by counting the number of beats at your wrist or neck for 15 seconds. Multiply that result by four to get your beats per minute. Your next interval should start before your heart rate is less than 60% of your maximum.
The four components of good fitness include flexibility, muscular endurance, muscular strength, and cardiorespiratory endurance. For optimum health, include at least two of these groups in three workouts per week.
Your fitness level will improve by overloading, working your body hard enough to stimulate the body, progression, increasing the frequency, intensity, and duration of exercise over time, and regularity, working out frequently, at least three times a week.
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