Half-time: Chelsea 1 Crystal Palace 0

first_imgEden Hazard scored from the follow-up from his own saved penalty to put Chelsea within 45 minutes of winning the Premier League title.The Blues just about edged a cagey first half lacking both excitement and chances until Hazard won the spot-kick just before the break after exchanging passes with Willian and being brought down in the box by James McArthur.The Belgian’s shot was saved by keeper Julian Speroni but he headed home at the second attemptBefore then Chelsea struggled to break down a well-organised Crystal Palace side looking to play on the counter-attack.Neither side threatened much in the opening 20 minutes, with a speculative 30-yard Juan Cuadrado shot that went over the only serious attempt on goal.But the home side then began to take control in midfield through Nemanja Matic and Cesc FabregasMatic had a shot blocked by Julian Speroni after Palace made a terrible mess of an attempt to play offside from a free-kick, and the Eagles keeper was lucky to get away with spilling a dipping Didier Drogba free-kick.Palace’s best chance saw Jason Puncheon’s shot deflected wide by Cesar Azpilicueta.Cuadrado came in to the starting line-up in midfield at the last minute for Ramires, who was ill while Thibaut Courtois returned in goal after missing the midweek win over Leicester City.Drogba was preferred to the fit-again Loic Remy, who was named on the bench. Chelsea: Courtois; Ivanovic, Cahill, Terry, Azpilicueta; Matic, Fabregas; Willian, Cuadrado, Hazard; Drogba. Subs: Cech, Filipe Luis, Zouma, Mikel, Ake, Loftus-Cheek, Remy. Follow West London Sport on TwitterFind us on Facebooklast_img read more

Passivhaus on Spec in Boston

first_imgA step-by-step progress reportThe company has created a construction blog that walks visitors through the process, beginning last September when the building site was an overgrown lot through February when builders were working down their punch list.There are 21 entries in all, at least so far, and although you’ll only get a single photo and a little text at each one, you can see major steps along the way.Some of the technical highlights:A shallow frost-protected slab insulated with 8 inches of expanded polystyrene (EPS) for an R-value of 32. The sides of the footings are insulated with 4 inches of EPS (R-16).Above-grade walls are balloon-framed on the outside, 24 inches on center, with a second framed wall inside of that carrying floor joists for the second story. The walls are connected with gusset plates and spanned by window wells. Exterior walls are insulated with 17 inches of blown-in cellulose (R-59).The truss-framed roof is insulated with 2 feet or more of cellulose for an R-value of 84.Windows are triple-glazed Schuco units with a U-factor of 0.176 and a solar-heat gain coefficient of 0.50.Domestic hot water is provided by a Kingspan FPW30 solar thermal system with a 119-gallon tank.Space heating and cooling are provided by a pair of Mitsubishi Mr. Slim ductless minisplits, each with a capacity of 9,000 BTU/h. A Zehnder Comfoair 350 heat-recovery ventilator provides fresh air.Airtightness was measured at 0.33 air changes per hour at a pressure difference of 50 pascals. Placetailor used Siga Wigluv tape to seal the sheathing seams and Siga Corvum tapes to reduce air leakage around the window frames.You’ll find many more details at the Rocksberry website, including descriptions of interior finishes and exterior cladding.One neat trick involved the exterior rainscreen. Siding on much of the house runs vertically, so Placetailor looked for rainscreen furring that would allow air to circulate freely (solid material run horizontally would block the flow of air). They settled on a twin-wall PVC product manufactured by Coroplast they could get through a local supplier. The Boston design-build group Placetailor is wrapping up work on a single-family house in the city’s Roxbury district that was built on spec to the Passivhaus standard. The has was sold even before work was completed.The two-story house at 55 Marcella Street has three bedrooms, 2 1/2 baths, and a total of 1,450 square feet of conditioned space. It’s right around the corner, literally, from a high-performance four-unit townhouse on Highland Street that was completed last year. Placetailor also had a hand in that one.Placetailor strategic director Declan Keefe said the house on Marcella recently sold for $572,500. The house went on the market during rough framing and was under contract before Placetailor had finished plastering the interior.The buyers apparently don’t care whether their new house is officially certified as a Passivhaus, and Keefe says Placetailor is still discussing whether to pursue official certification on its own. The house, which Placetailor calls the “Rocksberry Passive House,” was built on an infill lot right across the street from a small city park and not far from public transportation and bike paths. The price is rightThe property was snapped up quickly, although Keefe says the eventual buyers weren’t shopping specifically for a Passivhaus building. In fact, they hadn’t been aware of the Passivhaus standard.Whether the economy is picking up steam, new single-family homes in the neighborhood are rare, or high-performance homes are more attractive than conventional housing, the Rocksberry House apparently went for an above-average price.Keefe said the house sold for $325 per square foot in an area where anything above $300 per square foot is uncommon. Even the high-performance “E+” units around the corner sold for $269 per square foot.Placetailor already has two additional Passivhaus projects in the works, including a two-family condo, also to be built on spec, and a three-family Passivhaus rental that will be built to another firm’s design.last_img read more

Forget The Cynicism, Mark Zuckerberg Is Making The World A Better Place

first_imgdan lyons Tags:#bill gates#Facebook#Mark Zuckerberg#Microsoft#philanthropy#social A Comprehensive Guide to a Content Audit The Dos and Don’ts of Brand Awareness Videos I don’t like to admit this, but I’m a cynic. So when I see that Mark Zuckerberg has given away a half billion dollars in stock and announced it on his Facebook page, there’s a part of me that wants to point out that this munificent gesture is conveniently timed to offset the recent spate of bad news about the bad behavior of Instagram (owned by Facebook); news that includes not only the uproar over the changes in its terms of service and Instagram’s selfish, user-hurting spat with Twitter but a far more damning story by Nick Bilton in the New York Times about Instagram’s lack of candor (the phrase “perjury risks” pops up) with federal regulators when the Facebook-Instagram acquisition was being reviewed.The cynic in me would also point out that the last time Mark Zuckerberg made a big donation ($100 million in stock to the struggling schools in Newark, N.J.), it was September 2010 and Facebook and Zuckerberg were desperately in need of some favorable press. The company had just endured a rough spring and summer tamping down outrage among users and members of Congress alike over changes to its privacy policy. But the bigger problem was that Aaron Sorkin’s The Social Network was about to open in theaters, and Facebook’s spin doctors were desperately worried that a damning movie that portrays Zuckerberg as a disloyal, dishonest, back-stabbing, sociopathic opportunist would not only hurt Zuck’s tender feelings but also, more important, hurt Facebook’s business and its upcoming initial public offering of stock. Billions were at stake.Zuckerberg rarely speaks to the press, but in September 2010, two weeks before the movie opened, a huge and generally flattering profile of him appeared in the New Yorker, penned by Jose Antonio Vargas, a friendly journalist hand-picked by Zuckerberg and his team. That helped, but bigger news came a few days later, when on Sept. 22 the New York Times somehow, miraculously, learned that Zuck was about to make a big donation to Newark Schools. Two days later, on Sept. 24, Zuck made it official during an appearance on the Oprah Winfrey Show. So there was Zuck, sitting with Oprah, being lavished with praise by New Jersey Gov. Chris Christie and Newark Mayor Cory Booker, and doing his best to look like the sweetest, kindest, most altruistic aw-shucks kid you’d ever want to meet — at which point another round of favorable coverage hit.For good measure, on Sept. 30 another Zuckerberg apologist, David Kirkpatrick, was trotted out on The Daily Beast to explain that The Social Network was incredibly inaccurate, and that the unflattering depiction of Zuckerberg was totally unrealistic since in real life Zuck is just a terrific young man.Coincidence? Please. This campaign was perfectly timed and perfectly orchestrated. One had to admire the skills of the Facebook public relations team.Let’s Not Be CynicalNevertheless – wait. I don’t want to be that guy. I don’t want to be the guy who says that people always have an ulterior motive, who suggests that Zuckerberg’s new announcement of the half-billion-dollar donation is some kind of PR ploy.Because first of all, this donation probably didn’t happen overnight, and second, Facebook’s latest issues aren’t so bad as to reqiure a half-billion-dollar philanthropical whitewash. But the real point is, whatever Zuck’s motives might be, does it matter? The money is being put toward health and education. People will benefit from this. Kids will benefit.Like me, you may at times be uncomfortable with Facebook and the way it makes money. And like me, you might have been dismayed by Facebook’s scuzzy IPO, where the company fought with the Securities and Exchange Commission to keep from having to disclose certain risks in its business, and at the last minute shared bad news with a handful of insiders while simultaneously raising the price of its shares and increasing the number to be sold — to suckers who didn’t get the memo about the weakness in Facebook’s business. Those boosting their shares to be sold even included members of Facebook’s board of directors, which was shocking enough that venture capitalist Roger McNamee, a Facebook shareholder, was prompted to complain about “self-dealing” that went on in the IPO. But maybe there is at least some comfort to be taken in the knowledge that some of Facebook’s wealth and market valuation, however it was generated, is being used as a force for good in this world.The thing is, despite my cynicism, I want to believe that people really do care about each other, and that when rich people give away some or all of their fortune it’s because they believe it’s the right and decent thing to do. Sure, some of them no doubt also view philanthropy as a way to atone for past sins, and/or to feed their egos, and/or to get some favorable publicity to offset bad news. But again, does it matter?Look at Bill Gates. I believe that he really did have an epiphany, that despite all the nasty things that Gates and Microsoft did to amass such a tremendous fortune, one day Bill Gates (probably with prodding from his amazing wife, Melinda) came to realize that the fortune he’d amassed put him in a unique position to change the world, a position that few people in history have had and which fewer still have used wisely. Probably he realized too that there are bigger, more important and more challenging goals than cranking out the next version of Windows.Another Way To Look At ThisSo look at it this way — in the big picture, Microsoft becomes a conduit through which money has flowed from the IT departments of giant departments and the pockets of hedge funds and institutional investors to the poorest of the poor.Maybe the same can be said about Facebook. Two years ago Mark Zuckerberg joined The Giving Pledge, an initiative led by Bill Gates and Warren Buffett, and made a commitment to give away at least half of his fortune. This is a noble thing, and today’s gesture is part of it.So forget the PR. Mark Zuckerberg’s gesture will make the world a better place. Step back, squint your eyes, and you can see what’s happening: Facebook takes our personal data, sells it to giant advertisers, a lot of money flows into Mark Zuckerberg’s pockets, but then some of it flows back out to help people who are less fortunate.As much as I hate wading through all those crappy sponsored stories and promoted posts, as much as I hate the idea that dead people are being used to hawk products on Facebook, as much as I resent that live people are also being used to hawk products, sometimes without our knowledge or consent – well, today’s news almost makes me feel good about it. Plus, it’s the holiday season. Peace on earth, good will to men. Yes, even billionaires. If you see Mark Zuckerberg, give him a hug.Image courtesy of Reuters.center_img Related Posts Facebook is Becoming Less Personal and More Pro… Guide to Performing Bulk Email Verificationlast_img read more

Four killed in clashes in West Bengal

first_imgFour men were killed and several injured in North 24 Paraganas district of West Bengal in clashes between BJP and Trinamool workers on Saturday night. Three of the dead were BJP workers, while the other was a Trinamool member. The deceased were identified as Sukanta Mandal, Pradip Mandal and Tapan Mandal of the BJP and Kayum Mollah of the Trinamool.The parties blamed each other for the violence at Bhangipara of Sandeshkhali block, about 80 kilometres south of Kolkata.According to a post by BJP, at least 18 of their supporters are missing. The BJP said Trinamool cadre attacked their activists following a scuffle over removal of saffron flags. “They opened fire indiscriminately killing three of our cadres. Kayum Mollah was shot by Trinamool activists only,” said Sayantan Basu, a BJP leader.However, Trinamool leaders said armed BJP activists had attacked their members and killed Mollah.“Kayum Mollah was hacked to death by BJP. He was shot too. BJP bringing outsiders to attack us,” said TMC leader Jyotipriya Mullick.Reportedly, TMC cadres attacked BJP activists in retaliation. However, police administration has not issued any statement.Trouble was brewing in Sandeshkhali, albeit in a different area, over last few days as a senior Government official was beaten up. Incidents of sporadic violence was reported.Leaders of both parties are expected to visit Sandeshkhali on Saturday which may trigger more commotion.last_img read more


first_imgGet ready for that runners high with our halfmarathon plan drawn just for you.Whether youve run before or not, training for an upcoming race can give your workout a purpose, so you have the motivation to keep going. Running a marathon can reveal to you, your hidden reserves of strength, determination and focus. Plus, its one of the best ways to stay fit and in shape. The best thing about running is that you dont need to develop a new skillunlike, say cycling or swimming. Use our plan to train for a halfmarathon in the coming season, and youll be raring to go even before the race is flagged off. Keep in mind that to get into your fittest form for the long haul, you need to train for a minimum of two months.RUN FOR LIFERunning is a foolproof cardio workout which clears your mind and boosts health. Scientists in California found that middle-aged people who ran for 40 minutes a day (a total of about 5 hours per week) lived longer and functioned better physically and cognitively as they got older; the researchers tracked runners and non-runners for 21 years. The runners didnt just get hit less by heart disease they also developed fewer cases of cancer, neurological diseases and infections. Why? Because aerobic exercise keeps the immune system young. Also, research shows that runners are at a lower risk of osteoarthritis than those living a sedentary lifestyle.Your Safety Checklist Keep these things in mind before you begin this programmeConsult a doctor, especially if you have been unwell recently, have a health condition or are overweight. If you are not a workout regular, start small. Begin with brisk walking and then slowly graduate to jogging. Try to practise on a soft surface like a mud track as opposed to concrete, to ward off the risk of injures.Scan your FormThe right gait is crucial to prevent aches and injuries when you run.1 Relax your neck and shoulders. Keep neck straight, not tilted up or down. Dont pull your shoulders up towards your ears, but, roll them back and down. 2 Sway your arms forward and back (not side-to-side), keeping your elbows at 90 degrees. Keep your fists slightly open, but not clenched. That can tire your muscles. 3 Land on your midfoot and not on your heel. This minimises the impact on your ankles and knees from hitting the surface. Land gently and roll your foot off the ground onto the toes. 4 Draw your navel in towards the spine and look straight ahead. Never tilt your neck too low or high. 5 Breathe at a normal pace from your nose and mouth. Keep your jaw muscles relaxed and your mouth slightly open.3 Reasons to Warm Up! 1 Cold muscles do not absorb shock or impact as well, and are more susceptible to injury. So you need to warm them up gradually to reduce your risk of injury and the aches and pains that come with exercise. When you warm up, your circulatory system pumps oxygenrich blood to your working muscles, gradually increasing elasticity. During a warm up, you may be able to pick up any niggle or injury and take action before further damage. It prepares you mentally for the long haul. Try: Jog for 5 to 10 minutes and finish with a few dynamic stretches6 Smart StretchesThese static stretches can help relax tight areas after your training. You can do these to cool down. HAMSTRING: Lie down on your back and loop a towel tight around your foot. Extend your leg by using the towel as a stabiliser. Repeat with other leg. SHOULDERS: Bring your right arm across the chest, parallel to the floor with your shoulders down and relaxed. Place your left hand on the right and gently press towards the body. Then, repeat on the left side. QUADRICEPS: Use the wall as support to touch your back with right hand and then hold your right ankle. Keep your hips forward and knees together. Repeat on left side. GLUTES: Using the wall as a support, flex your right knee across your body, towards the left shoulder. Hold. Repeat on the left side. LOWER BACK: Lie down on your back with knees bent. Gently pull both the knees towards your chest, lifting your feet off the floor. Hold for some time and then relax. CALVES: Stand against a wall and place one foot behind the other. Lean your hips forward, with knees slightly bent and heels down. Repeat on opposite side.Food for ThoughtPay heed to what you eat and drink during marathon training.Indulge in high carb and proteins to fuel your workout and training sessions. Load up on complex carbs like wholewheat, oatmeal, fruits and wheat flakes. A good source of proteins for non-vegetarians is poultry and fish; soya, tofu and dairy products for vegetarians. Include healthy fats by having a handful of almonds, walnuts, pistachios and avocados. Eating less fat may increase the risk of injuries in competitive female runners, according to researchers at the University of Buffalo, New York. Women eating less than 20% fat were more likely to suffer injuries than those who consumed at least 31%. Fish oils, Omega-3, or calcium and vitamin supplements may help boost your performance. But check with a doctor before popping these.Try healthy combinations like black gram, green gram sprouts, and lentils like red kidney beans and black-eyed peas to absorb as many nutrients as possible. Avoid refined carbohydrates like refined sugar and white flour. Cut down on excessively spicy and heavy food during this training period.Never start your workout on an empty stomach. Eat at least 30 minutes before you run. Not having enough carbs while working out, leads to depletion of glycogen, so have enough carb-rich foods. Start your day by loading up on fruits like apples and bananas. Have a glass of lemon water to clear your digestive system.You should hydrate well before, during, and after your training. Have at least half a litre of water an hour before the run, 30 ml to 60 ml every 15 minutes and 1 litre or more, after the run. Not just that, dehydration can lead to loss of concentration and fatigue, according to The Journal of Nutrition. Sports drinks and supportive supplements are also a good idea and more so in hot and humid climates as they not only hydrate but also replenish salts and carbs lost from the body and reduce fatigue. Avoid aerated drinks or caffeinated drinks during the run as they can hinder your performance.Gear Up!Pick comfortable clothes in breathable fabrics and shoes which fit comfortably. While shoes offer lateral support and cushioning, some clothing brands have dry technology options that wick sweat quickly. Smart Sneakers Invest in two pairs of good running shoes. Look for shoes that provide forefoot flexibility, cushioning, proper heel and arch support. They must be light weight and have a snug fit to prevent blisters caused by slipping and sliding. Keep more than one pair of trainers and practise in both. Wear cotton socks to wick moisture. Also, keep in mind that its ideal to replace your sneakers every 500 to 800 km. Try Nike Free 4.0, `5,995 upwards, Adidas Supernova Glide 4 `5,805 upwards or Puma Pumagility Elite XT Wns `4,999 onwards. Bounce-Free Bra Get yourself a sports bra for support, and comfortable fitness wear. Try Nikes DriFIT PRO Training Sports Bra `1,595, or Lululemon Athletica `2,080. Sweat-free Clothes Keep yourself sweatproof and stay comfortable. Try Nike Legend Slim Poly Capri, `1,995, Reebok Easy Tone Top, `3,499 and bottoms `1,999On the Big DaySince most races start early, drink 3-4 glasses of water on waking up. Have a high-carb snack like 1 banana, 1 veg sandwich and 1 cup of coffee. Eat at least 2 to 3 hours before the run to prevent a runners stitch (stabbing pain under the lower edge of the ribcage). Tackle it by taking long, deep breathsfocus on pushing air out of your abdomen. This will stretch out the diaphragm muscles, where cramps occur. Try and sustain yourself without a water break for the first 5 km. Be sure not to drink too much as it can cause discomfort. Warm up on a soft surface. In the beginning of the marathon, dont go too fast. Find a pace youre comfortable with and go on like that for the first 2 km. After that, maintain a steady pace for the major part of the run without over exhausting yourself. In the last 5 km, try and push yourself to your limits. Enjoy the run and beat the others with your time!advertisementadvertisementadvertisementlast_img