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Harmony Touring Safety Kit
You may save your life, and you'll definitely save money with this package that includes the essential safety and rescue devices in a mesh drawstring bag. You'll get: bilge pump, duo-float paddle float, emergency strobe light, whistle, and paddle leash.
$119.94 
saves money
Buying all this stuff in one package does save you some money, just be warned that you can't abuse this stuff too much. After doing some re-entry practice and being in the water a lot the strobe light corroded very badly and stopped working. Fortunately BackcountryStore.com replaced it and I learned that you shouldn't store it for long periods with the battery installed as it will oxidize. Also the velcro on the leash is starting to separate, so make sure you dry it well after every paddle.
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Training Tips
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.
When buying a new pair of running shoes, bring your old ones with you. You will get a better fit if you know if you supinate or pronate.
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