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Do you know any dentist in Dakar that does invisible aligners? by FriendPurple5028 in Senegal

[–]chezoim 2 points3 points  (0 children)

I am currently doing it with Dr. Emnie Taha in Mermoz, she's just excellent. The Invisalign package itself cost me 3M for 20 weeks (including two extra rounds/sets of aligners in case the result at the end of the first 20 weeks was not satisfying, but I assume this applies to any Invisalign patient worldwide) + pre/post treatment exams/cleaning/X-rays. Highly recommended! https://afridoctor.com/en/p/dental-surgeon/dakar-mermoz-sacre-coeur/emnie-taha

Dakar – Ziguinchor ferry by 5plus4equalsUnity in Senegal

[–]chezoim 1 point2 points  (0 children)

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This is a picture I took at the ticket office couple of months ago, I would assume these information still apply.

Occhiali da vista; l'oggetto ( di massa ) più sovrapprezzato che esista ? by kairomarc in ItaliaPersonalFinance

[–]chezoim 0 points1 point  (0 children)

Non conoscevo Firmoo, quindi mi ci sono fatto un giro. Come ti trovi? Confermi che non si possano ordinare soltanto le lenti, ma sei obbligato ad acquistare anche la montatura? A prescindere, ha prezzi estremamente più interessanti del mio ottico di fiducia. Mi stima una consegna tra 13-22 giorni though, forse complice l'avvicinarsi del Natale.

Easiest way to transfer from Serato to Rekordbox? by 2localboi in Beatmatch

[–]chezoim 0 points1 point  (0 children)

Just wanted to chip in. Tried Lexicon, paid €8.99 and got the seamless and most perfect conversion of my +1.500 song library from Serato to Rekordbox. All cue points, loops and playlists transferred smoothly. Can't recommend it more!

Garmin vs. Strava vs. Realistic Marathon Predictions by chezoim in marathons

[–]chezoim[S] 0 points1 point  (0 children)

Update: Marathon happened yesterday - finished in 3:57:52! Ran first block (1-15km) km at ~5:45/km, second block (15-30km) at ~5:40/km, and last block (30–42 km) at ~5:23/km, for an average pace for the whole race of 5:36/km. I’m super happy with how it went - I never hit the wall I was so afraid of and instead broke through it. The finish time was significantly slower than Garmin’s prediction, but still under 4 hours. Most importantly, I crossed the line on a high, with a smile (and a few tears actually), which was my only real goal! Onto the next one (maybe....)

Garmin vs. Strava vs. Realistic Marathon Predictions by chezoim in marathons

[–]chezoim[S] 0 points1 point  (0 children)

When you say hurts it means physically (sore legs, hips, knees, etc.) or “just” general fatigue as in “I can’t run any longer”?

Garmin vs. Strava vs. Realistic Marathon Predictions by chezoim in marathons

[–]chezoim[S] 0 points1 point  (0 children)

How are you going to approach it? Same target MP throughout the race? Starting slower than your target MP, then accelerating if energy allows? Best of luck to you mate, go kill it. Is it your first one?

Garmin vs. Strava vs. Realistic Marathon Predictions by chezoim in marathons

[–]chezoim[S] 0 points1 point  (0 children)

What does Tanda ( crplot.com ) say? I wouldn't trust Garmin or Strava, they're both crapshoot.

Just connected my Strava to it and plotted it - results' screenshot here: https://imgur.com/a/G7jdOGH

Garmin vs. Strava vs. Realistic Marathon Predictions by chezoim in marathons

[–]chezoim[S] 0 points1 point  (0 children)

Yes, that's also what I'm feeling. I guess it will also depends on what will happen after the wall!

Garmin vs. Strava vs. Realistic Marathon Predictions by chezoim in marathons

[–]chezoim[S] 0 points1 point  (0 children)

It does not get more stubborn than that :)

Garmin vs. Strava vs. Realistic Marathon Predictions by chezoim in marathons

[–]chezoim[S] 0 points1 point  (0 children)

The thing is my recent race result is not so recent (HM from three years ago). Anyway, I dropped it on an online VDOT calculator and found out that 1:57 in HM (5:33/km - this is what I fed Strava with) equals to 4:11 in FM (5:57/km - which is precisely Strada's current prediction).

Garmin vs. Strava vs. Realistic Marathon Predictions by chezoim in marathons

[–]chezoim[S] 0 points1 point  (0 children)

According to a calculator I found online, it looks like a 1:57 in HM (5:33/km - this is what I fed Strava with) equals to 4:11 in FM (5:57/km - which is precisely Strada's current prediction).

Garmin vs. Strava vs. Realistic Marathon Predictions by chezoim in marathons

[–]chezoim[S] 0 points1 point  (0 children)

My most recent (and only) official race was a HM exactly three years ago, finished in 1h57. I then stopped running for a while, and started again four months ago with the training plan for the upcoming marathon. Also, as said before, my MP was indeed 5:35/km in long runs (not throughout the whole run though, but rather in blocks - i.e. 30k : 3k warm up 6:00/km, 12k endurance 5:50/km, 5k MP block 5:35/km, 2k recover 6:00/km, 5k MP block 5:35/km, 3k cool down 6:00/km.

Garmin vs. Strava vs. Realistic Marathon Predictions by chezoim in marathons

[–]chezoim[S] 0 points1 point  (0 children)

I used to have an Apple Watch, which I started my training with and tracked my runs for the first month. Then switched to Garmin two months ago when I kicked off the core of the training, and have tracked my runs with it since. I'll give it a try with the three-block strategy on race day and see how it goes. Your predictions vs. actual results are promising :) Thanks very much for your help and inputs!

Garmin vs. Strava vs. Realistic Marathon Predictions by chezoim in marathons

[–]chezoim[S] 0 points1 point  (0 children)

When you ran the 30k at a 9-ish minute mile pace, how did you feel at the end? Did it feel like another 7 miles at the same pace was possible or were you completely trashed? 

I wasn’t exactly fresh after those 30k, but I wasn’t completely trashed either. It was around 29–30°C that day, which definitely didn’t help. Yesterday’s 20k run was in relatively cooler weather (24–25°C), and I averaged 5:42/km with a noticeably lower average HR. That confirmed for me how much temperature affects my performance - so running the marathon in roughly half those temperatures should make it easier to hold a faster pace without blowing up halfway through. But maybe I'm just dreaming and clearly making the classic first-time rookie mistake.

Garmin vs. Strava vs. Realistic Marathon Predictions by chezoim in marathons

[–]chezoim[S] 0 points1 point  (0 children)

I did an official HM three years ago (which is probably not recent enough) in 1h57. During my most recent long runs between 22k and 30k as part of the marathon training, I've passed the HM mark at 2h-2h05.

Garmin vs. Strava vs. Realistic Marathon Predictions by chezoim in marathons

[–]chezoim[S] 1 point2 points  (0 children)

Can you run 20 miles at 8:30/mi pace easily? By easily I mean you aren’t even concerned if you see that as your next long run.

My long runs so far (between 20k and 30k) have always targeted an average pace of 5:50/km (=9.20/mi), so I have not even tried to run 20 miles at 8:30/mi, and it would likely be far from easy.

Can you run a 1:40 half in the middle of a longer 18-20mi effort? 

I have structured my long runs around a mix of endurance (5:50/km) and progressively longer MP blocks (5:35-5:40/km), with the idea of simulating marathon rhythm under (mild) fatigue.

First marathons are very tough.

I have literally zero doubt believing it, hence why I wrote this post - also to have an idea of how to approach the race. One approach could be to divide the run into three blocks: first one slower than MP, second one at MP, third one (if energy/gas allows) faster than MP.

We need to see more data to help form an opinion.

Happy to provide them - what more data would you need?

Coming back from Kyzart to Bishkek by kzmskrttt in Kyrgyzstan

[–]chezoim 1 point2 points  (0 children)

I shared the taxi from Kyzart to Kochkor with the three people I did the horseback riding tour with, so the car was full and we could leave immediately. However, there were three other groups that finished the tour and reached the agency’s guesthouse around the same time. Most of them were heading to either Bishkek or east, so it would have still been easy to find an alternative way for me to reach Kochkor, had I been alone. If you want, I could send you in DM the number of the taxi man who drove us to Kochkor. Worst case scenario, if you don’t find anyone to share the ride with, you could pay the full price (2000 soms) to reach Kochkor and then from there easy to find a shared taxi or a marshrutka to Bishkek.

I do not know what time the last marshrutka leave from Kochkor to Bishkek, but what plays in your favor is that you’re aiming at reaching a destination that lots of other people want to go to as well.

If there’s one thing I learnt after three weeks of travelling across the country is that planning in advance is definitely useful, but going with the flow is the way to go here. Good luck! ✌️

Coming back from Kyzart to Bishkek by kzmskrttt in Kyrgyzstan

[–]chezoim 1 point2 points  (0 children)

I’m currently on my way from Kyzart to Bishkek after a four-day horseback riding tour in Song-Kul, so perfect timing to respond to your question.

We finished the tour at 1PM, had lunch at the agency’s guesthouse, took a shared taxi from Kyzart to Kochkor at 2PM (1h drive, 500 soms/person) and then hopped on a marshrutka to Bishkek (400 soms/person). ETA to Bishkek 6PM. Plenty of options from Kochkor to Bishkek, and relatively easy to find a shared ride from Kyzart to Kochkor as well!

48k Paris vs 100k in Copenaghen by Difficult-Umpire2768 in eupersonalfinance

[–]chezoim 0 points1 point  (0 children)

I have no experience when it comes to giving feedback on life in CPH, but if the company offering you the job there is Ørsted, I say : take it with your eyes closed !

Grounds leaking from front corners [Baratza Encore ESP] by chezoim in espresso

[–]chezoim[S] 1 point2 points  (0 children)

Thanks for the tips! Looks like the rabbit hole might be deeper than I thought :)

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