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Harmony Bilge Sponge
The Harmony Bilge Sponge is a perfect compliment to a Bilge Pump if you want the inside of your boat dry as a bone. When the pump starts making those annoying "empty milkshake" sounds, put it away and bring out the sponge to soak up that last little bit of water that'll drive you nuts if you don't get rid of it. The Bilge Sponge is machine washable and holds about 32 oz of water.
$10.95 
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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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