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Serious Training for Endurance Athletes 2nd
SERIOUS Training for Endurance Athletes provides the tools to create training programs and workouts that will pay off in competition. Endurance athletes, coaches, and multisport fitness buffs will learn how to design, schedule, execute, and monitor training programs for top results.
Rob Sleamaker joins with Ray Browning, seven-time Ironman Triathlon winner, to produce a much improved version of the highly popular earlier edition.
You'll learn to:
- set up and manage your personalized training schedule;
- use the S-E-R-I-O-U-S system of training—Speed, Endurance, Race-pace, Intervals, Overdistance, Up-hill Intervals, Strength;
- add variety to your workouts;
- develop a winning nutritional program;
- prepare mentally for races; and
- stay motivated to train and win.
The authors share their expertise in a fun and informative way, drawing from their own experiences as champions. Plus, the book features the latest training advice for running, cycling, mountain biking, swimming, rowing, cross-country skiing, cross training, duathlons, and triathlons.
SERIOUS Training for Endurance Athletes is your guide to high-level fitness and performance.
Sacramento Northern Railroad Tracks
Here we have, looking eastward, some of the remaining track of the Sacramento Northern Railroad now owned by the Western Railway Museum. As you can see in the photo there are three gates across the tracks and one behind me which I was leaning against to take this photos. Judging from the paint on the track in the foreground no trains have passed by here in a long time. Photo was taken on North Gate Road in Fairfield CA just north of Travis AFB. Unfortunately, the tracks are not on the map at this point but are present up to around Olcott.
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Replacement Inflatable Packers and Elements Pty Ltd is a Perth Western
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This report was created for global strategic planners who cannot be content with traditional methods of segmenting world markets. With the advent of a "borderless world", cities become a more important criteria in prioritizing markets, as opposed to regions, continents, or countries. This report covers the top 2000 cities in over 200 countries. It does so by reporting the estimated market size (in terms of latent demand) for each major city of the world. It then ranks these cities and reports them in terms of their size as a percent of the country where they are located, their geographic region (e.g. Africa, Asia, Europe, Middle East, North America, Latin America), and the total world market.
In performing various economic analyses for its clients, I have been occasionally asked to investigate the market potential for various products and services across cities. The purpose of the studies is to understand the density of demand within a country and the extent to which a city might be used as a point of distribution within its region. From an economic perspective, however, a city does not represent a population within rigid geographical boundaries. To an economist or strategic planner, a city represents an area of dominant influence over markets in adjacent areas. This influence varies from one industry to another, but also from one period of time to another.
In what follows, I summarize the economic potential for the world's major cities for "manufacturing water well drilling machinery and oil and gas field machinery and equipment" for the year 2011. The goal of this report is to report my findings on the real economic potential, or what an economist calls the latent demand, represented by a city when defined as an area of dominant influence. The reader needs to realize that latent demand may or may not represent real sales.
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Hanging out in Eli's (perpetually messy) room. Addie is coloring and E is playing Mario Kart.
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Meet Kate Malone-straight-A science and math geek, minister's daughter, ace long-distance runner, new girlfriend (to Mitchell "Early Decision Harvard" Pangborn III), unwilling family caretaker, and emotional avoidance champion. Kate manages her life by organizing it as logically as the periodic table. She can handle it all-or so she thinks. Then, things change as suddenly as a string of chemical reactions; first, the Malones' neighbors get burned out of their own home and move in. Kate has to share her room with her nemesis, Teri Litch, and Teri's little brother. The days are ticking down and she's still waiting to hear from the only college she applied to: MIT. Kate feels that her life is spinning out of her control-and then, something happens that truly blows it all apart. Set in the same community as the remarkable Speak, Catalyst is a novel that will change the way you look at the world.
Chemistry honors student and cross-country runner Kate Malone is driven. Daughter of a father who is a reverend first and a parent second ("Rev. Dad [Version 4.7] is a faulty operating system, incompatible with my software.") and a dead mother she tries not to remember, Kate has one goal: To escape them both by gaining entrance to her own holy temple, MIT. Eschewing sleep, she runs endlessly every night waiting for the sacred college acceptance letter. Then two disasters occur: Sullen classmate Teri and her younger brother, Mikey, take over Kate's room when their own house burns down, and a too-thin letter comes from MIT, signifying denial. And so the experiment begins. Can crude Teri and sweet Mikey, combined with the rejection letter, form the catalyst that will shake Kate out of her selfish tunnel vision and force her to deal with the suppressed pain of her mom's death? "If I could run all the time, life would be fine. As long as I keep moving, I'm in control." But for Kate, it's time to stop running and face the feelings she's spent her whole life racing away from.
Catalyst, Laurie Halse Anderson's third novel for teens, is a deftly fashioned character study of a seldom explored subject in YA fiction: the type-A adolescent. Teens will identify (if not exactly sympathize) with prickly Kate instantly, and be shocked or perhaps secretly pleased to discover that life is no easier for the honor roll student than it is for the outcast. Anderson earns an A plus for this revealing and realistic take on life, death, and GPAs. (Ages 12 and older) --Jennifer Hubert
Elizabeth Simm’s daughter... our littlest Catalyst
CATALYST Network HS 2 - Seminar 1 - January 2011
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Pilot, engineer, doctor—ship’s cat? Since the early days of interstellar travel, the so-called Barque Cats have become essential to the well-staffed space vessel. Assisted by humans—Cat Persons—with whom they share a deep and loving bond, the Barque Cats are responsible for keeping spacecraft free of vermin, for alerting crews to environmental hazards, and for acting as morale officers.
But a widespread epidemic affecting livestock on numerous planets throws the felines’ future into doubt. Suddenly the galactic government announces a plan to impound and possibly destroy all exposed animals, including the Barque Cats. With the clock racing against them, a handful of very special kittens and their humans will join forces to save the Barque Cats, and quite possibly the universe as they know it, from total destruction.
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Cambro Camchiller, Half Size GN, Cold Blue, CP1210-159
Place the Camchillers directly on top of food pan well to hold cold packaged foods during transport and service. Keep food fresh and safe for eight hours or more without the expense of external power, or the hassle of constantly adding ice. Simply freeze the Camchiller for eight hours and then place it in your Cambro catering equipment. Camchiller helps you to meet the HACCP regulation of 41 deg. F or less. For optimal use, place at top of compartment and move down as pans are removed. Designed to fit a half size pan opening. Freeze flat for 8 hours. Use to: Pre-chill cabinet cavity. Maximize cold food holding. Minimize open cavity space. Easy to use: Freeze flat for 8 hours. Slide one or two on top rails and pre-chill cavity 15-20 minutes. Load in pans of pre-chilled food below Camchiller. (A) Move pans and Camchiller down as food is removed. (B)
Aircraftman Chad Livermore, a Ground Support Equipment Fitter with No. 322 Expeditionary Combat Support Squadron, tests the refuelling system on an International T2650 refuelling truck during Exercise Talisman Sabre 2011.
Mid Caption: No. 322 Expeditionary Combat Support Squadron (322ECSS) manages the RAAF Tindal estate and related support services, as well as supporting permanent and visiting units on-base. The squadron comprises of fire fighting, accommodation, policing (including military working dogs), stores and warehousing, vehicle maintenance and catering sections. These sections are supporting units participating in Exercise Talisman Sabre 2011.
Exercise Talisman Sabre 2011 is a biennial military exercise which combines Australian and US Maritime, land and air, forces. This exercise is a major undertaking which reflects the closeness of the Australian and US alliance and the strength of the military-military relationship.
Gam International PIZZA COUNTERS WITH GLASS FRAMEWORKS
PIZZA COUNTERS WITH GLASS FRAMEWORKS
AISI 304 stainless steel structure. Ventilated refrigeration with uniform air flows allowing the homogeneous distribution of the cold. Incorporated unit, extractable for easy maintenance. Opening front panel with key. Electronic temperature control with digital thermostat DIXELL. Electrical resistance around door frame to eliminate condensation.
SURFACE WITH BACKSPLASH OF 20cm TO ALLOW AN EASIER WORKING OF THE PIZZA.
Automatic defrosting with electrical resistance and control of defrosting temperature. Automatic evaporation of condensation. Reversible door with return spring. Bottom with rounded corners. 50 mm insulation. Max. ambient temperature 43°C. External base and back panels in galvanized sheet steel. With refrigerated glass frameworks with glasses, excluding stainless steel basins.
Feet in AISI 304 stainless steel, adjustable in height. Incorporated unit ZANUSSI or ASPERA.
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Item #: 11-1038.
Use to maintain hot and cold food held within the same compartment
Can also be used to separate full and empty food pans held in the same compartment
Fits into 300MPC, UPC600 & 1318MTC
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Gardner Bender 19-095 Green Gard Grounding Connector, 6-Pack
Gardner Bender 19-095 GreenGard Grounding Connector, GreenGardner Bender 19-095 GreenGard Grounding Connector, Green Features:; Specifically designed for making positive ground connections, GreenGard connectors feature the same live-action square wire spring as GB WingGard connectors with the added plating protection for corrosion resistance in grounding applications; Contoured offset wings enable firm ground connections with the twist of a hand; Flame retardant, thermoplastic shell resists punctures, cuts, abrasion and corrosion; Connectors have a hole in the tip for ground wire; #14 to #10 AWG wire range; Two #14 minimum wire and four #12 maximum wire; Green; 19-095: 6 per card; 25-095: 25 per bag; 10-095: 100 per box
St. Charles Avenue Streetcar, New Orleans, Louisiana
Streetcars in New Orleans have been an integral part of the city's public transportation network since the first half of the 19th century. The longest of New Orleans' streetcar lines, the St. Charles Avenue Streetcar, is the oldest continuously operating street railway system in the world, according to the American Society of Mechanical Engineers. Today, the streetcars are operated by the New Orleans Regional Transit Authority (RTA).
There are currently three operating streetcar lines in New Orleans: The St. Charles Avenue Line, the Riverfront Line, and the Canal Street Line. The St. Charles Avenue Line is the only line that has operated continuously throughout New Orleans' streetcar history (though service was interrupted after Hurricane Katrina in August 2005 and resumed only in part in December 2006, as noted below). All other lines were replaced by bus service in the period from the late 1940s to the early 1960s; preservationists were unable to save the streetcars on Canal Street, but were able to convince the city government to protect the St. Charles Avenue Line by granting it historic landmark status. In the later 20th century, trends began to favor rail transit again. A short Riverfront Line started service in 1988, and service returned to Canal Street in 2004, 40 years after it had been shut down.
The wide destruction wrought on the city by Hurricane Katrina and subsequent floods from the levee breaches in August 2005 knocked all three lines out of operation and damaged many of the streetcars. Service on a portion of the Canal Street line was restored in December of that year, with the remainder of the line and the Riverfront line returning to service in early 2006. On December 23, 2007, the Regional Transit Authority (RTA) extended service from Napoleon Avenue to the end of historic St. Charles Avenue (the “Riverbend”). On June 22, 2008 service was restored to the end of the line at South Carrollton Avenue & South Claiborne Avenue.
The standard fare for all three lines is $1.25, with discounts for senior citizens. Passengers with disabilities and passengers two and under are admitted free. Transfers to other routes are available for $0.25.
The Saint Charles Avenue Line starts uptown, at South Carrollton Avenue and South Claiborne Avenue.
It runs on South Carrollton Avenue through the Carrollton neighborhood towards the Mississippi River, then near the river levee turns on to Saint Charles Avenue. It proceeds past entrances to Audubon Park, Tulane University and Loyola University New Orleans, continues through Uptown New Orleans including the Garden District, and ends at Canal Street in the New Orleans Central Business District at the edge of the French Quarter, a distance of about seven and a half miles. Officially the St. Charles Avenue Line is designated as Route 12.
Planning for the line began in 1831, and work began as the New Orleans and Carrollton Railroad in February 1833, the second railway in Greater New Orleans after the Pontchartrain Rail Road. Service began on September 26, 1835, originally without a dedicated right-of-way (it ran on public streets) although one was eventually established in the neutral ground (the median). Passenger and freight cars were hauled by steam locomotive.
As the area along the line became more urbanized, objections to the soot and noise produced by the locomotive increased, and transport was switched to cars that were powered by horses and mules. For decades in the late 19th century, desire for a mode of transit more swift and powerful than horses but without the disruptive effects of locomotives resulted in a number of systems being tried out. Experimental systems included overhead cables propulsion (with a cable clamp patented by P.G.T. Beauregard in 1869 later being adapted for the San Francisco cable car system), and several innovative designs by Dr. Emile Lamm, including ammonia engines, a "Chlorine of Calcium Engine", and most successfully the Lamm Fireless Engine which not only propelled pairs of cars along the line in the 1880s but was adopted by the street railways of Paris.
While the city's first experiments with electric powered cars were made in 1884 (in conjunction with the World Cotton Centennial World's Fair), electric streetcars were not considered sufficiently perfected for widespread use until the following decade, and the line was electrified February 1, 1893. In 1922 the New Orleans & Carrollton Rail Road was sold to New Orleans Public Service Incorporated ("NOPSI"), which consolidated the city's various streetcar lines and electrical production. In 1972 automatic fareboxes were introduced, and the job of a separate conductor was eliminated from streetcars. The line still has one of the 1890s vintage cars in running condition, although it is not used for regular passenger service. The bulk of the line's cars date from the 1920s.
In 2005, service along the route was suspended due to damage from
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BAGHDAD -- Maj. Ralph Pickett of Easthampton, Mass., an officer with 101st Eng. Bn., explains the importance of grounding generators to soldiers from 9th Iraqi Army Field Regiment at Joint Service Station Al-Rasheed. The 40-hour course focused on basic electrical wiring and grounding of equipment. (U.S. Army photo by Sgt. Tracy Knowles, 101st Eng. Bn., USD-C)
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48-62-4091 Model Code: AB - Price is for 1 ROD (part# 48-62-4091) This item features: -For driving soft ground rods. -Starts holes in concrete slabs, general chipping and breaking. -For general chipping and breaking work. -Type: Bit. Testing and approvals: -Complies with OSHA and UL requirements. Model Code Model Description AACutting Width:1 in, Length:10 in, Tip Type:Chisel ABDrive Type:SDS Max, Inner Depth:2 3/4 in, Inner Diam:15.906 in, Length:9 3/4 in, Tip Size:3/4 in, 5/8 in, Tip Type:Ground Rod ACLength:10 in, Material:Forged Steel, Tip Type:Bull Point
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The Canon EF200mm f/2.8 L USM
I picked up my first L series lens today! You can always spot an L series lens by the bright red band around the collar. The red birthmark purports better build quality, better optics, and of course, a high price tag. I mitigated the last attribute by getting this glass used (from a reputable dealer). Oh Joy! Quality glass at a decent price!
P.S. shots with L series lenses before this one were with rental equipment.
14” Paper Lanterns
Does not include electrical cables, fixtures, bulbs or hanging equipment.
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Sested Rental Price $10.00 ea.
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Movie - Equilibrium
A broad science fiction thriller in a classic vein, Equilibrium takes a respectable stab at a Fahrenheit 451-like cautionary fable. The story finds Earth's post-World War III humankind in a state of severe emotional repression: If no one feels anything, no one will be inspired by dark passions to attack their neighbors. Writer-director Kurt Wimmer's monochromatic, Metropolis-influenced cityscape provides an excellent backdrop to the heavy-handed mission of John Preston (Christian Bale), a top cop who busts "sense offenders" and crushes sentimental, sensual, and artistic relics from a bygone era. Predictably, Preston becomes intrigued by his victims and that which they die to cherish; he stops taking his mandatory, mood-flattening drug and is even aroused by a doomed prisoner (Emily Watson). Wimmer's wrongheaded martial arts/dueling guns motif is sheer silliness (a battle over a puppy doesn't help), but Equilibrium should be seen for Bale's moving performance as a man shocked back to human feeling. --Tom Keogh
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Dare to enter a bold vision of the future in the tradition of Blade Runner and Sin Citydrenched with state-of-the-art animation and a gripping story. Its 2054 Paris and the city lives in the shadow of corporate giant Avalon, which sells the irresistible promise of ageless beauty. The sudden kidnapping of a gifted young scientist draws a tough-as-nails cop into a twisted underworld of corporate espionage, genetic research and organized crime. Featuring the stellar voice talents of Daniel Craig (Defiance), Jonathon Pryce (G.I. Joe: The Rise of Cobra) and Ian Holm (The Aviator).
Delivering awesome high-tech action in the power-packed style of The Matrix and Minority Report, Equilibrium stars Christian Bale (The Fighter) and Taye Diggs (TVs Private Practice) in a thrilling look at a future where the only crime is being human. In an attempt to end wars and maintain peace, mankind has outlawed the things that trigger emotionliterature, music and art. To uphold the law, a special breed of police is assigned to eliminate all transgressors. But when the top enforcer (Bale) misses a dose of an emotion-blocking drug, he begins to realize that things are not as they seem. Also starring Sean Bean (National Treasure) and Emily Watson (Red Dragon).
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True Solid Door 2-shelf S/S 6.5 Cu Ft Heavy-duty Worktop Freezer - TWT44FHD
True solid door 2-shelf s/s 6.5 cu ft heavy-duty worktop freezer true dual purpose worktop refrigerators keep foods cold and provide an extra working surface in your kitchen. the one-piece stainless steel worktop does not have creases where food and bacteria can get trapped. additionally, these units provide extra deep storage in the freezer cabinet. this model is constructed with 20 gauge stainless steel sides and back, and 16 gauge stainless steel on the top and interior. the freezer has a time-initiated, time-terminated, automatic defrost system. the environmentally friendly refrigeration system provides 360° circular airflow for even cooling. stainless steel, self-closing, swing doors have a 90° stay open feature. benefits and features: 20 gauge stainless steel, door, sides and back 16 gauge stainless top and interior ecomate insulation zero ozone depletion (odp), zero global warming potential (gwp) cfc free 404a refrigerant automatic defrost system refrigeration system holds temperatures at -10°f self-lubricating evaporator fan motor condensing unit accessible from rear door locks standard additional information: 1 door, 2 shelves width: 44-1/2" depth: 32-3/8" height: 33-3/8" ship weight: 310 lbs capacity: 11.4 cubic ft 1/5 hp, 10.2 amps unit is pre-wired for 115/60/1 phase, 5-15p plug 5-year condenser warranty 1-year parts and labor warranty made in the usa nsf, csa, cul, and ul listed model #: twt-44f-hd 583001
Fuzzy Zoeller & Thomas-Bonus
Back on Course
In 2008, nine-year-old Thomas Bonus was nearly paralyzed during a diving accident. Today, he’s a healthy, active 12-year-old who loves golf—and who recently caddied for golf legend Fuzzy Zoeller at The Principal Charity Classic.
By Linda Pixley
That day – July 1, 2008 – started out like any other summer day for the busy Bonus family of West Des Moines. As usual, Cyndi Bonus drove her kids, 13-year-old Robbie, nine-year-old Thomas and four-year-old Katie, to Des Moines Golf and Country Club for their daily swim team practice.
At the pool, Thomas mounted the starting block to practice the relay. When his relay teammate touched the edge of the pool beneath him, Thomas, dove in—just as he’d done dozens of times before. But this time, something went wrong, and Thomas hit his head on the bottom of the pool.
Cyndi looked over to see Thomas floating face down in the water. The sight was every parent’s nightmare. At that moment, Thomas says he was conscious but couldn’t move his limbs. “It felt like it was a dream,” he explains.
The coaches acted quickly, bringing Thomas to the surface and stabilizing him with a backboard until an emergency medical services (EMS) team arrived. “Thomas was breathing fine, but he couldn’t move his limbs for several minutes,” said Cyndi. “It was very frightening.”
Thomas was taken by ambulance to Blank Children’s Hospital, where physicians and nurses were ready and waiting for him to arrive. “Our team begins mobilizing immediately when we receive a call from EMS about a pediatric trauma patient,” said James Swegle, MD, trauma medical director for Iowa Methodist and Blank Children’s Hospital.
Thomas was admitted to the Pediatric Intensive Care Unit at Blank. He was put in a neck brace, and while he began to move his legs later that day, he had terrible pain—followed by numbness—in his arms. In fact, the pain was so severe that he laid in the hospital bed with his arms supported on pillows and “would get very mad if someone slightly jarred the bed,” said his dad, Ken Bonus.
After several tests, including computed tomography (CT) scans and magnetic resonance imaging (MRI) scans, physicians determined that Thomas had fractured the fifth and sixth vertebrae in his neck. At that point, doctors weren’t sure how much—if any—movement Thomas would regain in his arms.
For that reason and many others, those first days were particularly tough for Thomas and his family. “Thomas couldn’t have any food, water, ice chips or anything else by mouth because of the risk of him choking or ingesting something into his lungs and complicating things,” said Ken. And Thomas continued to experience intense pain in his arms.
Fortunately, the hospital’s Child Life staff, who help kids (and their families) deal with hospitalizations, were there to help the Bonuses during those rough days. For instance, when the cards and letters from friends and family started pouring in, Thomas couldn’t see them unless they were held right in front of his face (he couldn’t move his neck or his arms). So the Child Life team hung his cards from the ceiling over his bed so he could see them.
After five days, Thomas was fitted with a halo vest—a piece of equipment that keeps the head and neck immobile. “We were all very scared and nervous when the halo was attached,” Cyndi says. The procedure to attach the halo vest went well, though, and Thomas’ intensive rehabilitation—which lasted for nearly two years—began.
Specially trained pediatric physical and occupational therapists worked with Thomas to help him regain strength and balance, particularly since the halo vest added considerable weight to his upper body. “We learned that we use our heads for balance to walk upright,” says Ken. “Thomas was unable to move his head due to the halo, so he had to learn to adjust his upper body from the waist to balance.”
Therapists continued to work with Thomas on relearning how to perform simple actions of daily life, such as eating or scratching his nose, until he was discharged on August 6, 2008. He was still wearing the halo when he returned to school at Jordan Creek Elementary in West Des Moines later that month. “I was excited, but I was also scared of what people would think,” Thomas says.
The Child Life team stepped in again, sending a specialist to meet with teachers and students at his school. “They explained to the kids that Thomas would look different. They talked about the halo vest and even brought a weight filled with sand to show everyone how heavy the vest was,” says Cyndi. That helped the kids understand what Thomas was going through. As a result, his transition back to school went smoothly.
Thomas wore his halo for nine weeks and a neck brace for an additional two months, and he continued to perform rehabilitation exercises at Blank and at home for nearly two years. And while contact sports—such as football—are off-limits to Thomas for now, he can play soccer, swim and golf.
In fact, it was his lo
Moshir - Al - Mamalik Yazd
Camera: Sony DSC-H1
Exposure: 0.002 sec (1/640)
Focal Length: 7.8 mm
ISO Speed: 64
Exposure Bias: 0/10 EV
Flash: Flash did not fire
Address: Enghelab Ave, Yazd - Iran
The hotel is about 50 mins walking distance from the main bazaar but is in a very quiet and peaceful setting. The hotel is a renovated old large home and much of the traditional setting and decor has been retained. We were lucky to have one of the detached units at the end of the garden. If you want to guarantee that you have no neighbour noise, these are the ones to request.
The beautiful surrounds more than made up for the casual restaurant service and lack of tea-making facilities in the rooms. Strangely, this hotel and the one we stayed at in Shiraz didn’t have sink or bath plugs. I sest carrying either a universal plug or use a heavy duty plastic bag in which underwear etc can be washed. It is also a good idea to carry a small supply of washing powder.
The buffet breakfast was average and I really wouldn’t recommend dinner at the hotel. However, the day we arrived, a large tour group checked in and the buffet dinner was excellent. We had a taxi booked for 7.15am the day we left so I tried to arrange a breakfast early. Not possible, they said. However, when I sested that they provide me with some food from the kitchen and take it to our room the evening before there was absolutely no problem! Once sestions were made, they were very willing to oblige. There wasn’t a business centre but there was a computer near Reception and there was no charge for its use.
When you sit in the hotel's garden, you can touch the spirit of Iranian's mentality, creation calmness with seeing the elements of nature; plants and water.
Nice architecture. Modern equipments in a traditional theme.
clean rooms and beds. Delicious foods. The only weak point of hotel is that it is far from city center. But the taxi rate is not high. Now you must decide; whether you want to stay in city center (crowded area) to have quick access to everything or taking rest in a peaceful place.
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European style electric pressure washer. This cold water machine offers ergonomic design and total trigger shutoff. It also has highly innovative German engineering such as a an ergonomic trigger gun with complete shutoff at the trigger, and a triple changeover nozzle for easily altering the spray pattern and a patented direct drive pump rated at 1.1 - 2.3 GPM at 300 - 1400 PSI The electric motor has 3.2HP Electric 120V and 20amp for strong long lasting power. Warranty: 5 year pump, 1 year parts
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My favourite lot for the auction. Thats a bakelite shade.
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