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https://sohoradiomusic.doughunt.co.uk:8010/320mp3
http://listen.freeformportland.org:8000/stream
http://stream-relay-geo.ntslive.net/stream
http://stream-relay-geo.ntslive.net/stream2
https://doyouworld.out.airtime.pro/doyouworld_a
http://worldwidefm.out.airtime.pro:8000/worldwidefm_a
http://stream0.wfmu.org/freeform-high.aac
http://stream0.wfmu.org/freeform-128k
http://anonradio.net:8000/anonradio
https://azuracast.tilderadio.org/radio/8000/320k.ogg
https://radio.hackers.town:8000/
http://wkcr.streamguys1.com:80/live
https://a.files.bbci.co.uk/media/live/manifesto/audio/simulcast/hls/uk/sbr_high/ak/bbc_6music.m3u8
download
    

+------------+-------------------------------------------------------------+
|   Day      |                        Activity                             |
+------------+-------------------------------------------------------------+
| Monday     | Upper Body Push Focus                                       |
|            | - Incline Dumbbell Press       4x8-10                       |
|            | - Overhead Press               3x8-10                       |
|            | - EZ Bar Front Raise           3x12                         |
|            | - Dumbbell Kickbacks           3x12-15                      |
|            | - Chin Tucks                   3x10                         |
|            | Optional 3-5 mile Easy Run                                  |
+------------+-------------------------------------------------------------+
| Tuesday    | Upper Body Pull Focus                                       |
|            | - Bent-over Rows               4x8-10                       |
|            | - Band Face Pulls              3x12                         |
|            | - Dumbbell Curls               3x12                         |
|            | - Band Pull-aparts             3x15                         |
|            | - Shrugs                       3x15                         |
|            | - Chin Tucks                   3x10                         |
|            | Optional 3-4 mile Easy Run                                  |
+------------+-------------------------------------------------------------+
| Wednesday  | Speed/Tempo Run (3-5 miles)                                 |
|            | 1 mile easy → 1-2 miles tempo → 1 mile easy                 |
|            | Chin Tucks 3x10                                             |
+------------+-------------------------------------------------------------+
| Thursday   | Lower Body Lift                                             |
|            | - Barbell/Goblet Squats        4x8                          |
|            | - Romanian Deadlifts           4x10                         |
|            | - Band Glute Bridges           3x15                         |
|            | - Dumbbell Lunges              3x10/side                    |
|            | - Neck Isometrics              2x15                         |
+------------+-------------------------------------------------------------+
| Friday     | Rest / Mobility / Neck Work                                 |
|            | Chin Tucks / Neck Isometrics (Optional)                     |
+------------+-------------------------------------------------------------+
| Saturday   | Full Body Lift                                              |
|            | - Barbell Deadlifts             4x6                         |
|            | - Dumbbell Floor/Incline Press   4x8                        |
|            | - EZ Bar Upright Rows            3x10                       |
|            | - Band OH Triceps Ext (optional) 3x15                       |
|            | - Goblet Squats                  3x10                       |
|            | - Chin Tucks                     3x10                       |
|            | Medium Long Run (5-8 miles)                                 |
+------------+-------------------------------------------------------------+
| Sunday     | Optional 3-4 mile Easy Run                                  |
|            | Chin Tucks 3x10                                             |
+------------+-------------------------------------------------------------+

Weekly Mileage Goals

Week 1: 12-15 miles
Week 2: 16-18 miles
Week 3: 18-22 miles
Week 4: Cut back to 12-14 miles (recovery week)

Then build up again if you're feeling good.

2025 Biathlon IBU World Cup

+----------------------------+------------------------------+----------------------------+
| Date & Time (GMT)          | Event                        | Location                   |
+----------------------------+------------------------------+----------------------------+
| Thursday, 6 March – 17:20  | Men's 10 km Sprint           | Nové Město, Czech Republic |
| Friday, 7 March – 17:20    | Women's 7.5 km Sprint        | Nové Město, Czech Republic |
| Saturday, 8 March – 13:55  | Men's 12.5 km Pursuit        | Nové Město, Czech Republic |
| Saturday, 8 March – 16:40  | Women's 10 km Pursuit        | Nové Město, Czech Republic |
| Sunday, 9 March – 12:50    | Men's 4 × 7.5 km Relay       | Nové Město, Czech Republic |
| Sunday, 9 March – 15:45    | Women's 4 × 6 km Relay       | Nové Město, Czech Republic |
+----------------------------+------------------------------+----------------------------+
| Thursday, 13 March – 14:15 | Women's 15 km Individual     | Pokljuka, Slovenia         |
| Friday, 14 March – 14:15   | Men's 20 km Individual       | Pokljuka, Slovenia         |
| Saturday, 15 March – 12:05 | Mixed Relay Team             | Pokljuka, Slovenia         |
| Saturday, 15 March – 14:45 | Single Mixed Relay           | Pokljuka, Slovenia         |
| Sunday, 16 March – 12:35   | Women's 12.5 km Mass Start   | Pokljuka, Slovenia         |
| Sunday, 16 March – 14:45   | Men's 15 km Mass Start       | Pokljuka, Slovenia         |
+----------------------------+------------------------------+----------------------------+
| Friday, 21 March – 12:30   | Men's 10 km Sprint           | Oslo Holmenkollen, Norway  |
| Friday, 21 March – 15:15   | Women's 7.5 km Sprint        | Oslo Holmenkollen, Norway  |
| Saturday, 22 March – 12:45 | Men's 12.5 km Pursuit        | Oslo Holmenkollen, Norway  |
| Saturday, 22 March – 14:50 | Women's 10 km Pursuit        | Oslo Holmenkollen, Norway  |
| Sunday, 23 March – 12:15   | Men's 15 km Mass Start       | Oslo Holmenkollen, Norway  |
| Sunday, 23 March – 14:45   | Women's 12.5 km Mass Start   | Oslo Holmenkollen, Norway  |
+----------------------------+------------------------------+----------------------------+

LANG=utf-8
2025 Formula 1 Race Calendar (Times are estimated based on past seasons)

Mar 16  4:00AM GMT  Australian Grand Prix, Albert Park Circuit, Melbourne, Australia
Mar 23  7:00AM GMT  Chinese Grand Prix, Shanghai International Circuit, Shanghai, China
Apr 06  6:00AM BST  Japanese Grand Prix, Suzuka Circuit, Suzuka, Japan
Apr 13  3:00PM BST  Bahrain Grand Prix, Bahrain International Circuit, Sakhir, Bahrain
Apr 20  6:00PM BST  Saudi Arabian Grand Prix, Jeddah Corniche Circuit, Jeddah, Saudi Arabia
May 04  9:00PM BST  Miami Grand Prix, Miami International Autodrome, Miami, USA
May 18  2:00PM BST  Emilia-Romagna Grand Prix, Imola Circuit, Imola, Italy
May 25  2:00PM BST  Monaco Grand Prix, Circuit de Monaco, Monte Carlo, Monaco
Jun 01  2:00PM BST  Spanish Grand Prix, Circuit de Barcelona-Catalunya, Montmeló, Spain
Jun 15  7:00PM BST  Canadian Grand Prix, Circuit Gilles Villeneuve, Montreal, Canada
Jun 29  2:00PM BST  Austrian Grand Prix, Red Bull Ring, Spielberg, Austria
Jul 06  3:00PM BST  British Grand Prix, Silverstone Circuit, Silverstone, United Kingdom
Jul 27  2:00PM BST  Belgian Grand Prix, Circuit de Spa-Francorchamps, Stavelot, Belgium
Aug 03  2:00PM BST  Hungarian Grand Prix, Hungaroring, Budapest, Hungary
Aug 31  2:00PM BST  Dutch Grand Prix, Circuit Zandvoort, Zandvoort, Netherlands
Sep 07  2:00PM BST  Italian Grand Prix, Monza Circuit, Monza, Italy
Sep 21  12:00PM BST Azerbaijan Grand Prix, Baku City Circuit, Baku, Azerbaijan
Oct 05  1:00PM BST  Singapore Grand Prix, Marina Bay Street Circuit, Singapore
Oct 19  8:00PM BST  United States Grand Prix, Circuit of the Americas, Austin, USA
Oct 26  8:00PM GMT  Mexican Grand Prix, Autódromo Hermanos Rodríguez, Mexico City, Mexico
Nov 09  5:00PM GMT  São Paulo Grand Prix, Interlagos Circuit, São Paulo, Brazil
Nov 23  4:00AM GMT  Las Vegas Grand Prix, Las Vegas Strip Circuit, Las Vegas, USA
Nov 30  4:00PM GMT  Qatar Grand Prix, Lusail International Circuit, Lusail, Qatar
Dec 07  1:00PM GMT  Abu Dhabi Grand Prix, Yas Marina Circuit, Abu Dhabi, UAE

    

2025 Formula 1 Sprint Race Calendar (Times are estimated based on past seasons)

Mar 22  3:00AM GMT  Chinese Grand Prix Sprint, Shanghai International Circuit, Shanghai, China
May 03  5:00PM BST  Miami Grand Prix Sprint, Miami International Autodrome, Miami, USA
Jul 26  11:00AM BST Belgian Grand Prix Sprint, Circuit de Spa-Francorchamps, Stavelot, Belgium
Oct 18  6:00PM BST  United States Grand Prix Sprint, Circuit of the Americas, Austin, USA
Nov 08  2:00PM GMT  São Paulo Grand Prix Sprint, Interlagos Circuit, São Paulo, Brazil
Nov 29  2:00PM GMT  Qatar Grand Prix Sprint, Lusail International Circuit, Lusail, Qatar
    

First day       Final day       Sumo Basho      Venue
2025-03-09      2025-03-23      SPRING BASHO    Osaka Prefectural Gymnasium
2025-05-11      2025-05-25      SUMMER BASHO    Ryogoku Kokugikan
2025-07-13      2025-07-27      NAGOYA BASHO    Aichi Prefectural Gymnasium
2025-09-14      2025-09-28      AUTUMN BASHO    Ryogoku Kokugikan
2025-10-15      2025-10-19      GRAND SUMO      Royal Albert Hall, London
2025-11-09      2025-11-23      KYUSHU BASHO    Fukuoka Kokusai Center

2026-01-11      2026-01-25      NEW YEAR BASHO  Ryogoku Kokugikan
2026-03-08      2026-03-22      SPRING BASHO    Osaka Prefectural Gymnasium
2026-05-10      2026-05-24      SUMMER BASHO    Ryogoku Kokugikan
2026-07-12      2026-07-26      NAGOYA BASHO    IG Arena
2026-09-13      2026-09-27      AUTUMN BASHO    Ryogoku Kokugikan
2026-11-08      2026-11-22      KYUSHU BASHO    Fukuoka Kokusai Center