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Arc'teryx Bird Head - Toque
The Arc'teryx Bird Head Toque warms you up with wool. The soft merino wool used in this toque is comfortable to wear all day and has a thermal-fleece lining for even more insulation. Arc'teryx's famous bird logo is knit in to show your Canadian pride.
$34.95 
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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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