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Harmony Bilge Pump
The Harmony Bilge Pump is the solution to that troublesome damp feeling after a self-rescue. A float collar around the body of the pump keeps it on the surface in case it comes out of the cockpit when things are topsy-turvy. The Harmony Bilge Pump pumps 8 gallons per minute so you don't stay wet for long, but maintains a small form factor so it's easy to stow and handle.
$29.94 
a must for any paddler
Every flat-water kayaker, from novice to expert, needs to carry this pump. Fast, efficient, and lightweight, this pump will bail you out and have you paddling again in no time. It is also great for soaking your friends when they aren’t expecting it!
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Training Tips
If you consume 100 calories a day more than you need, you will gain about 10 pounds in a year. A reasonable combination of diet and exercise can help control your weight. The key is to balance your caloric intake with the amount of exercise.
You can increase your maximum oxygen consumption by approximately 15% when you work out three times a week for at least 30 minutes at 70% of your maximum heart rate.
Low weight, high rep circuit training combines the best of both worlds: aerobic and anaerobic training. Keeping the rest time in between high repeats low excercises like bench press, leg presses, inclined sit-ups, and upright rows is the key to maximum benefits.
As a long distance runner, a gradual increase in distance each week will allow you to build a solid areobic base. Distance increase should be no more than 10% of the previous week's distance.
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