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Toko Ergo Plus Edge Tool
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The Toko Ergo Plus edge tool is an ergonomically designed tool for side edge tuning (88/89) and base edge tuning (hanging 0.5 and 1). The Toko Ergo Plus edge tool makes it easy to hone your edges to a razor-sharp sheen. The Ergo Plus has a comfortable grip and preset angles for edge to edge tuning (88°/89°) and base edge tuning (hanging 0.5° and 1°). Precision and finish are key for a good tuning, and the Ergo Plus lets you get both without tearing up your hands. Can be fitted with most Toko 80mm files.
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$39.95 
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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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