Métodos de cuantificación de la carga de entrenamiento en deportes de resistencia cíclica

El presente trabajo tiene como objetivo el realizar un estado del arte con respecto a los principales sistemas y propuestas de cuantificación de cargas de entrenamiento (TL) en deportes de resistencia cíclica. En primer lugar, se expusieron los métodos propuestos para la cuantificación de la carga e...

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Autores:: Muñoz Pérez, Iker

Tipo de recurso:: Article of investigation

Fecha de publicación:: 2016

Institución:: Corporación Universitaria del Caribe - CECAR

Repositorio:: Repositorio Digital CECAR

Idioma:: spa

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dc.title.none.fl_str_mv	Métodos de cuantificación de la carga de entrenamiento en deportes de resistencia cíclica
dc.title.translated.none.fl_str_mv	Methods of quantification of the training load in cyclical endurance sports
title	Métodos de cuantificación de la carga de entrenamiento en deportes de resistencia cíclica
spellingShingle	Métodos de cuantificación de la carga de entrenamiento en deportes de resistencia cíclica Cuantificación de cargas de entrenamiento frecuencia cardíaca intensidad de ejercicio Training load quantification heart rate exercise intensity
title_short	Métodos de cuantificación de la carga de entrenamiento en deportes de resistencia cíclica
title_full	Métodos de cuantificación de la carga de entrenamiento en deportes de resistencia cíclica
title_fullStr	Métodos de cuantificación de la carga de entrenamiento en deportes de resistencia cíclica
title_full_unstemmed	Métodos de cuantificación de la carga de entrenamiento en deportes de resistencia cíclica
title_sort	Métodos de cuantificación de la carga de entrenamiento en deportes de resistencia cíclica
dc.creator.fl_str_mv	Muñoz Pérez, Iker
dc.contributor.author.none.fl_str_mv	Muñoz Pérez, Iker
dc.subject.proposal.none.fl_str_mv	Cuantificación de cargas de entrenamiento frecuencia cardíaca intensidad de ejercicio Training load quantification heart rate exercise intensity
topic	Cuantificación de cargas de entrenamiento frecuencia cardíaca intensidad de ejercicio Training load quantification heart rate exercise intensity
description	El presente trabajo tiene como objetivo el realizar un estado del arte con respecto a los principales sistemas y propuestas de cuantificación de cargas de entrenamiento (TL) en deportes de resistencia cíclica. En primer lugar, se expusieron los métodos propuestos para la cuantificación de la carga en función de la percepción subjetiva del esfuerzo. En segundo lugar, se presentaron los diferentes métodos encontrados en la bibliografía científica basados en variables fisiológicas. Finalmente, se presentó futuras aplicaciones prácticas sobre las posibilidades que ofrecen las nuevas tecnologías ofertadas por el mercado, en lo que a la elaboración de nuevos sistemas de cuantificación de la TL se refiere.
publishDate	2016
dc.date.issued.none.fl_str_mv	2016-06-27
dc.date.accessioned.none.fl_str_mv	2022-09-19T21:41:05Z
dc.date.available.none.fl_str_mv	2022-09-19T21:41:05Z
dc.type.spa.fl_str_mv	Artículo de revista
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dc.type.content.spa.fl_str_mv	Text
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dc.identifier.uri.none.fl_str_mv	https://repositorio.cecar.edu.co/handle/cecar/3161
dc.identifier.doi.none.fl_str_mv	10.21892/01239813.166
dc.identifier.eissn.spa.fl_str_mv	2500-5766
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dc.relation.references.spa.fl_str_mv	Achten, J., & Jeukendrup, A. E. (2003). Heart rate monitoring: Applications and limitations. Sports Medicine (Auckland, N.Z.), 33(7), 517-538. Aubert, A. E., Seps, B., & Beckers, F. (2003). Heart rate variability in athletes. Sports Medicine, 33, 889–919 Banister, E. W., & Calvert, T. W. (1980). Planning for future performance: Implications for long term training. Canadian Journal of Applied Sport Sciences.Journal Canadien Des Sciences Appliquées Au Sport, 5(3),170-176. Borg, G. & Dahlstrom, H. (1964a). A case study of perceived exertion during a work test. Acta Societatis Medicorum Upsaliensis, 67, 91-93. Borg, G. & Dahlstrom, H. (1964b). A pilot study of perceived exertion and physical working capacity. Acta Societatis Medicorum Upsaliensis, 67, 21-27. Borg, G. A. (1975). Perceived exertion. Exercise and Sport Sciences Reviews, 2, 131-153.v Borg, G. A. (1975). Perceived exertion. Exercise and Sport Sciences Reviews, 2, 131-153. Borresen, J., & Lambert, M. I. (2007). Changes in heart rate recovery in response to acute changes in training load. European Journal of Applied Physiology, 101(4), 503-511. Borresen, J., & Lambert, M.I. (2008). Quantifying training load: a comparison of subjective and objective methods. International Journal of Sports Physiology and Performance, 3(1):16-30. Borresen, J., & Lambert, M.I. (2009). The quantification of training load, the training response and the effect on performance. Sports medicine (Auckland, N.Z.), 39(9), 779-795. Buchheit, M., Chivot, A., Parouty, J., Mercier, D., Al Haddad, H., Laursen, P. B., & Ahmaidi, S. (2010). Monitoring endurance running performance using cardiac parasympathetic function. European Journal of Applied Physiology, 108, 1153–1167. Buchheit, M., Laursen, P. B., & Ahmaidi, S. (2007). Parasympathetic reactivation after repeated sprint exercise. AJP: Heart and Circulatory Physiology, 293(1), 133–141. Cejuela Anta, R., & Esteve-Lanao, J. (2011). Training load quantification in triathlon. Journal of Human Sport & Exercise , 6(2), 218-232. Chalencon, S., Busso, T., Lacour, J.-R., Garet, M., Pichot, V., Connes, P., … Barthélémy, J. C. (2012). A model for the training effects in swimming demonstrates a strong relationship between parasympathetic activity, performance and index of fatigue. PLoS One, 7(12), e52636. Chandola, T., Heraclides, A., & Kumari, M. (2010). Psychophysiological biomarkers of workplace stressors. Neuroscience and Biobehavioral Reviews, 35(1), 51–57. DellaValle, D.M & Haas, J.A. (2013). Quantification of Training Load and Intensity in Female Collegiate Rowers: Validation of a Daily Assessment Tool. Journal of Strength and Conditioning Research, 27(2),540–548. Devec, T., Pialoux, V., Saugy, J., Schmitt, L., Cejuela, R., Mury, P., ... Millet, G.P.(2015). Prooxidant/Antioxidant Balance in Hypoxia: A Cross-Over Study on Normobaric vs. Hypobaric “Live High-Train Low”. PLoS One, 10(9),e0137957. Ebert, T. R., Martin, D. T., McDonald, W., Victor, J., Plummer, J., & Withers, R. T. (2005). Power output during women’s world cup road cycle racing. European Journal of Applied Physiology, 95(5-6), 529-536. Ebert, T. R., Martin, D. T., Stephens, B., & Withers, R. T. (2006). Power output during a professional men’s road-cycling tour. International Journal of Sports Physiology and Performance, 1(4), 324-335. Edwards, S. (1993). The heart rate monitor book. Sacramento: Fleet Feet Press. Esteve-Lanao, J., Foster, C., Seiler, S., & Lucia, A. (2007). Impact of training intensity distribution on performance in endurance athletes. Journal of Strength and Conditioning Research / National Strength & Conditioning Association, 21(3), 943-949. Fiskerstrand, A., & Seiler, K. S. (2004). Training and performance characteristics among norwegian international rowers 1970-2001. Scandinavian Journal of Medicine & Science in Sports, 14(5), 303-310. Foster, C., Florhaug, J. A., Franklin, J., Gottschall, L., Hrovatin, L. A., Parker, S., et al. (2001). A new approach to monitoring exercise training. Journal of Strength and Conditioning Research / National Strength & Conditioning Association, 15(1), 109-115. Fry, R. W., Morton, A. R., & Keast, D. (1992). Periodisation of training stress--a review. Canadian Journal of Sport Sciences = Journal Canadien Des Sciences Du Sport, 17(3), 234-240. García-Ramos, A. et al. (2015). Training load quantification in elite swimmers using a modified version of the training impulse method. European Journal of Sport Science, 15(2), 85-93. Gardner, A.S., Stephens, S., Martin, D.T., Lawton, E., Lee, H., Jenkins, D. (2004). Accuracy of SRM and power tap power monitoring systems for bicycling. Medicine and Science in Sports and Exercise, 36(7),1252-1258. Guellich, A., & Seiler, S. (2010). Lactate profile changes in relation to training characteristics in junior elite cyclists. International Journal of Sports Physiology and Performance, 5(3), 316-327. Hautala, A. J., Kiviniemi, A. M., & Tulppo, M. P. (2009). Individual responses to aerobic exercise: The role of the autonomic nervous system. Neuroscience and Biobehavioral Reviews, 33(2), 107–115 Hayes, P. R., & Quinn, M. D. (2009). A mathematical model for quantifying training. European Journal of Applied Physiology, 106(6), 839-847. Jobson, S. A., Passfield, L., Atkinson, G., Barton, G., & Scarf, P. (2009). The analysis and utilization of cycling training data. Sports Medicine (Auckland, N.Z.), 39(10), 833-844. Kaikkonen, P., Hynynen, E.,Mann, T., Rusko, H., & Nummela, A. (2010). Can HRV be used to evaluate training load inconstant load exercises? European Journal of Applied Physiology, 108,435–442. Kaikkonen, P., Hynynen, E.,Mann, T., Rusko, H., & Nummela, A. (2012). Heart rate variability is related to training load variables in interval running exercises. European Journal of Applied Physiology, 112, 829–838. Kaikkonen, P., Nummela, A., & Rusko, H. (2007). Heart rate variability dynamics during early recovery after different endurance exercises. European Journal of Applied Physiology, 102(1), 79–86. Luciá, A., Hoyos, J., Carvajal, A., & Chicharro, J. L. (1999). Heart rate response to professional road cycling: The tour de france. International Journal of Sports Medicine, 20(3), 167-172. Manzi, V., Iellamo, F., Impellizzeri, F., D’Ottavio, S., & Castagna, C. (2009). Relation between individualized training impulses and performance in distance runners. Medicine and Science in Sports and Exercise, 41(11), 2090-2096. Martinmäki, K., & Rusko, H. (2008). Timefrequency analysis of heart rate variability during immediate recovery from low and high intensity exercise. European Journal of Applied Physiology, 102, 353–360. Medina, S., Domínguez-Perles, R., Cejuela- Anta, R., Villaño, D., Martínez-Sanz, J.M., Gil, P., … Gil-Izquierdo, A. (2012). Assessment of oxidative stress markers and prostaglandins after chronic training of triathletes. Prostaglandins Other Lipid Media, 99(3-4),79-86. Morton, R. H., Fitz-Clarke, J., & Banister, E. W. (1990). Modeling human performance in running. Journal of Applied Physiology (Bethesda, Md.: 1985), 69(3), 1171-1177. Mujika, I. (1998). The influence of training characteristics and tapering on the adaptation in highly trained individuals: A review. International Journal of Sports Medicine, 19(7), 439-446. Mujika, I., & Padilla, S. (2003). Scientific bases for precompetition tapering strategies. Medicine and Science in Sports and Exercise, 35(7), 1182-1187. Mujika, I., Busso, T., Lacoste, L., Barale, F., Geyssant, A., & Chatard, J. C. (1996). Modeled responses to training and taper in competitive swimmers. Medicine and Science in Sports and Exercise, 28(2), 251-258. Mujika, I., Padilla, S., Pyne, D., & Busso, T. (2004). Physiological changes associated with the pre-event taper in athletes. Sports Medicine (Auckland, N.Z.), 34(13), 891-927. Muñoz, I., Cejuela, R., Seiler, S., Larumbe, E., & Esteve-Lanao, J. (2014). Training-intensity distribution during an ironman season: relationship with competition performance. International Journal of Sports Physiology and Performance, 9(2),332-339. Munoz, I., Seiler, S., Alcocer, A., Carr, N., & Esteve-Lanao, J. (2015). Specific Intensity for Peaking: Is Race Pace the Best Option? Asian journal of sports medicine, 6(3),e24900. Muñoz, I., Seiler, S., Bautista, J., España, J., Larumbe, E., & Esteve-Lanao, J. (2014). Does polarized training improve performance in recreational runners? International Journal of Sports Physiology and Performance, 9(2):265-272. Saboul, D., Balducci, P., Millet, G., Pialoux, V., & Hautier, C. (2015). A pilot study on quantification of training load: The use of HRV intraining practice. European Journal of Sport Science, 16(2),172-181. Seiler, K. S., & Kjerland, G. Ø. (2006). Quantifying training intensity distribution in elite endurance athletes: Is there evidence for an “optimal” distribution? Scandinavian Journal of Medicine & Science in Sports, 16(1), 49-56. Singh, F., Foster, C., Tod, D., & McGuigan, M. R. (2007). Monitoring different types of resistance training using session rating of perceived exertion. International Journal of Sports Physiology and Performance, 2(1), 34-45. Skinner, J. S., & McLellan, T. H. (1980). The transition from aerobic to anaerobic metabolism. Research Quarterly for Exercise and Sport, 51(1), 234-248. Stagno, K. M., Thatcher, R., & van Someren, K.,A. (2007). A modified TRIMP to quantify the in-season training load of team sport players. Journal of Sports Sciences, 25(6), 629-634. Sylta, o., Tønnessen, E., & Seiler, S. (2014). From heart rate data to training quantification: a comparison of 3 methods of training intensity analysis. International Journal of Sports Physiology and Performance, 9(1):100-107. Taha, T., & Thomas, S. G. (2003). Systems modelling of the relationship between training and performance. Sports Medicine (Auckland, N.Z.), 33(14), 1061-1073. Villaño, D., Vilaplana, C., Medina, S., Cejuela-Anta, R., Martínez-Sanz, J.M., Gil, P., … , Gil-Izquierdo, A. (2015). Effect of elite physical exercise by triathletes on seven catabolites of DNA oxidation. Free radical research, 49(8),973-983. Wood, R. E., Hayter, S., Rowbottom, D., & Stewart, I. (2005). Applying a mathematical model to training adaptation in a distance runner. European Journal of Applied Physiology, 94(3), 310-316.
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spelling	Muñoz Pérez, Iker2022-09-19T21:41:05Z2022-09-19T21:41:05Z2016-06-270123-9813https://repositorio.cecar.edu.co/handle/cecar/316110.21892/01239813.1662500-5766https://doi.org/10.21892/01239813.166El presente trabajo tiene como objetivo el realizar un estado del arte con respecto a los principales sistemas y propuestas de cuantificación de cargas de entrenamiento (TL) en deportes de resistencia cíclica. En primer lugar, se expusieron los métodos propuestos para la cuantificación de la carga en función de la percepción subjetiva del esfuerzo. En segundo lugar, se presentaron los diferentes métodos encontrados en la bibliografía científica basados en variables fisiológicas. Finalmente, se presentó futuras aplicaciones prácticas sobre las posibilidades que ofrecen las nuevas tecnologías ofertadas por el mercado, en lo que a la elaboración de nuevos sistemas de cuantificación de la TL se refiere.The aim of this study was to make a state of the art regarding the main methods and purposes of training load (TL) quantification in endurance cyclic sports. Firstly, it was presented the methods for quantifying the TL based on the perceived exertion. Secondly, it was shown the different methods found in the scientific references which were based on physiological variables. Finally, it was presented future practical applications regarding the possibilities which new technologies presently on the market offer, in the development of new systems of TL quantification.11 Páginasapplication/pdfspaCorporación Universitaria del Caribe - CECARSincelejohttps://creativecommons.org/licenses/by-sa/4.0/Atribución-CompartirIgual 4.0 Internacional (CC BY-SA 4.0)info:eu-repo/semantics/openAccesshttp://purl.org/coar/access_right/c_abf2https://revistas.cecar.edu.co/index.php/Busqueda/article/view/166/156Métodos de cuantificación de la carga de entrenamiento en deportes de resistencia cíclicaMethods of quantification of the training load in cyclical endurance sportsArtículo de revistahttp://purl.org/coar/resource_type/c_2df8fbb1Textinfo:eu-repo/semantics/articlehttp://purl.org/redcol/resource_type/ARTinfo:eu-repo/semantics/publishedVersionhttp://purl.org/coar/version/c_970fb48d4fbd8a8511113BÚSQUEDAAchten, J., & Jeukendrup, A. E. (2003). Heart rate monitoring: Applications and limitations. Sports Medicine (Auckland, N.Z.), 33(7), 517-538.Aubert, A. E., Seps, B., & Beckers, F. (2003). Heart rate variability in athletes. Sports Medicine, 33, 889–919Banister, E. W., & Calvert, T. W. (1980). Planning for future performance: Implications for long term training. Canadian Journal of Applied Sport Sciences.Journal Canadien Des Sciences Appliquées Au Sport, 5(3),170-176.Borg, G. & Dahlstrom, H. (1964a). A case study of perceived exertion during a work test. Acta Societatis Medicorum Upsaliensis, 67, 91-93.Borg, G. & Dahlstrom, H. (1964b). A pilot study of perceived exertion and physical working capacity. Acta Societatis Medicorum Upsaliensis, 67, 21-27.Borg, G. A. (1975). Perceived exertion. Exercise and Sport Sciences Reviews, 2, 131-153.vBorg, G. A. (1975). Perceived exertion. Exercise and Sport Sciences Reviews, 2, 131-153.Borresen, J., & Lambert, M. I. (2007). Changes in heart rate recovery in response to acute changes in training load. European Journal of Applied Physiology, 101(4), 503-511.Borresen, J., & Lambert, M.I. (2008). Quantifying training load: a comparison of subjective and objective methods. International Journal of Sports Physiology and Performance, 3(1):16-30.Borresen, J., & Lambert, M.I. (2009). The quantification of training load, the training response and the effect on performance. Sports medicine (Auckland, N.Z.), 39(9), 779-795.Buchheit, M., Chivot, A., Parouty, J., Mercier, D., Al Haddad, H., Laursen, P. B., & Ahmaidi, S. (2010). Monitoring endurance running performance using cardiac parasympathetic function. European Journal of Applied Physiology, 108, 1153–1167.Buchheit, M., Laursen, P. B., & Ahmaidi, S. (2007). Parasympathetic reactivation after repeated sprint exercise. AJP: Heart and Circulatory Physiology, 293(1), 133–141.Cejuela Anta, R., & Esteve-Lanao, J. (2011). Training load quantification in triathlon. Journal of Human Sport & Exercise , 6(2), 218-232.Chalencon, S., Busso, T., Lacour, J.-R., Garet, M., Pichot, V., Connes, P., … Barthélémy, J. C. (2012). A model for the training effects in swimming demonstrates a strong relationship between parasympathetic activity, performance and index of fatigue. PLoS One, 7(12), e52636.Chandola, T., Heraclides, A., & Kumari, M. (2010). Psychophysiological biomarkers of workplace stressors. Neuroscience and Biobehavioral Reviews, 35(1), 51–57.DellaValle, D.M & Haas, J.A. (2013). Quantification of Training Load and Intensity in Female Collegiate Rowers: Validation of a Daily Assessment Tool. Journal of Strength and Conditioning Research, 27(2),540–548.Devec, T., Pialoux, V., Saugy, J., Schmitt, L., Cejuela, R., Mury, P., ... Millet, G.P.(2015). Prooxidant/Antioxidant Balance in Hypoxia: A Cross-Over Study on Normobaric vs. Hypobaric “Live High-Train Low”. PLoS One, 10(9),e0137957.Ebert, T. R., Martin, D. T., McDonald, W., Victor, J., Plummer, J., & Withers, R. T. (2005). Power output during women’s world cup road cycle racing. European Journal of Applied Physiology, 95(5-6), 529-536.Ebert, T. R., Martin, D. T., Stephens, B., & Withers, R. T. (2006). Power output during a professional men’s road-cycling tour. International Journal of Sports Physiology and Performance, 1(4), 324-335.Edwards, S. (1993). The heart rate monitor book. Sacramento: Fleet Feet Press. Esteve-Lanao, J., Foster, C., Seiler, S., & Lucia, A. (2007). Impact of training intensity distribution on performance in endurance athletes. Journal of Strength and Conditioning Research / National Strength & Conditioning Association, 21(3), 943-949.Fiskerstrand, A., & Seiler, K. S. (2004). Training and performance characteristics among norwegian international rowers 1970-2001. Scandinavian Journal of Medicine & Science in Sports, 14(5), 303-310.Foster, C., Florhaug, J. A., Franklin, J., Gottschall, L., Hrovatin, L. A., Parker, S., et al. (2001). A new approach to monitoring exercise training. Journal of Strength and Conditioning Research / National Strength & Conditioning Association, 15(1), 109-115.Fry, R. W., Morton, A. R., & Keast, D. (1992). Periodisation of training stress--a review. Canadian Journal of Sport Sciences = Journal Canadien Des Sciences Du Sport, 17(3), 234-240.García-Ramos, A. et al. (2015). Training load quantification in elite swimmers using a modified version of the training impulse method. European Journal of Sport Science, 15(2), 85-93.Gardner, A.S., Stephens, S., Martin, D.T., Lawton, E., Lee, H., Jenkins, D. (2004). Accuracy of SRM and power tap power monitoring systems for bicycling. Medicine and Science in Sports and Exercise, 36(7),1252-1258.Guellich, A., & Seiler, S. (2010). Lactate profile changes in relation to training characteristics in junior elite cyclists. International Journal of Sports Physiology and Performance, 5(3), 316-327.Hautala, A. J., Kiviniemi, A. M., & Tulppo, M. P. (2009). Individual responses to aerobic exercise: The role of the autonomic nervous system. Neuroscience and Biobehavioral Reviews, 33(2), 107–115Hayes, P. R., & Quinn, M. D. (2009). A mathematical model for quantifying training. European Journal of Applied Physiology, 106(6), 839-847.Jobson, S. A., Passfield, L., Atkinson, G., Barton, G., & Scarf, P. (2009). The analysis and utilization of cycling training data. Sports Medicine (Auckland, N.Z.), 39(10), 833-844.Kaikkonen, P., Hynynen, E.,Mann, T., Rusko, H., & Nummela, A. (2010). Can HRV be used to evaluate training load inconstant load exercises? European Journal of Applied Physiology, 108,435–442.Kaikkonen, P., Hynynen, E.,Mann, T., Rusko, H., & Nummela, A. (2012). Heart rate variability is related to training load variables in interval running exercises. European Journal of Applied Physiology, 112, 829–838.Kaikkonen, P., Nummela, A., & Rusko, H. (2007). Heart rate variability dynamics during early recovery after different endurance exercises. European Journal of Applied Physiology, 102(1), 79–86.Luciá, A., Hoyos, J., Carvajal, A., & Chicharro, J. L. (1999). Heart rate response to professional road cycling: The tour de france. International Journal of Sports Medicine, 20(3), 167-172.Manzi, V., Iellamo, F., Impellizzeri, F., D’Ottavio, S., & Castagna, C. (2009). Relation between individualized training impulses and performance in distance runners. Medicine and Science in Sports and Exercise, 41(11), 2090-2096.Martinmäki, K., & Rusko, H. (2008). Timefrequency analysis of heart rate variability during immediate recovery from low and high intensity exercise. European Journal of Applied Physiology, 102, 353–360.Medina, S., Domínguez-Perles, R., Cejuela- Anta, R., Villaño, D., Martínez-Sanz, J.M., Gil, P., … Gil-Izquierdo, A. (2012). Assessment of oxidative stress markers and prostaglandins after chronic training of triathletes. 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9ycG9yYWRhIGVuIGxhcyBPYnJhcyBDb2xlY3RpdmFzLgoKYi4JRGlzdHJpYnVpciBjb3BpYXMgbyBmb25vZ3JhbWFzIGRlIGxhcyBPYnJhcywgZXhoaWJpcmxhcyBww7pibGljYW1lbnRlLCBlamVjdXRhcmxhcyBww7pibGljYW1lbnRlIHkvbyBwb25lcmxhcyBhIGRpc3Bvc2ljacOzbiBww7pibGljYSwgaW5jbHV5w6luZG9sYXMgY29tbyBpbmNvcnBvcmFkYXMgZW4gT2JyYXMgQ29sZWN0aXZhcywgc2Vnw7puIGNvcnJlc3BvbmRhLgoKYy4JRGlzdHJpYnVpciBjb3BpYXMgZGUgbGFzIE9icmFzIERlcml2YWRhcyBxdWUgc2UgZ2VuZXJlbiwgZXhoaWJpcmxhcyBww7pibGljYW1lbnRlLCBlamVjdXRhcmxhcyBww7pibGljYW1lbnRlIHkvbyBwb25lcmxhcyBhIGRpc3Bvc2ljacOzbiBww7pibGljYS4KTG9zIGRlcmVjaG9zIG1lbmNpb25hZG9zIGFudGVyaW9ybWVudGUgcHVlZGVuIHNlciBlamVyY2lkb3MgZW4gdG9kb3MgbG9zIG1lZGlvcyB5IGZvcm1hdG9zLCBhY3R1YWxtZW50ZSBjb25vY2lkb3MgbyBxdWUgc2UgaW52ZW50ZW4gZW4gZWwgZnV0dXJvLiBMb3MgZGVyZWNob3MgYW50ZXMgbWVuY2lvbmFkb3MgaW5jbHV5ZW4gZWwgZGVyZWNobyBhIHJlYWxpemFyIGRpY2hhcyBtb2RpZmljYWNpb25lcyBlbiBsYSBtZWRpZGEgcXVlIHNlYW4gdMOpY25pY2FtZW50ZSBuZWNlc2FyaWFzIHBhcmEgZWplcmNlciBsb3MgZGVyZWNob3MgZW4gb3RybyBtZWRpbyBvIGZvcm1hdG9zLCBwZXJvIGRlIG90cmEgbWFuZXJhIHVzdGVkIG5vIGVzdMOhIGF1dG9yaXphZG8gcGFyYSByZWFsaXphciBvYnJhcyBkZXJpdmFkYXMuIFRvZG9zIGxvcyBkZXJlY2hvcyBubyBvdG9yZ2Fkb3MgZXhwcmVzYW1lbnRlIHBvciBlbCBMaWNlbmNpYW50ZSBxdWVkYW4gcG9yIGVzdGUgbWVkaW8gcmVzZXJ2YWRvcywgaW5jbHV5ZW5kbyBwZXJvIHNpbiBsaW1pdGFyc2UgYSBhcXVlbGxvcyBxdWUgc2UgbWVuY2lvbmFuIGVuIGxhcyBzZWNjaW9uZXMgNChkKSB5IDQoZSkuCgo0LiBSZXN0cmljY2lvbmVzLgpMYSBsaWNlbmNpYSBvdG9yZ2FkYSBlbiBsYSBhbnRlcmlvciBTZWNjacOzbiAzIGVzdMOhIGV4cHJlc2FtZW50ZSBzdWpldGEgeSBsaW1pdGFkYSBwb3IgbGFzIHNpZ3VpZW50ZXMgcmVzdHJpY2Npb25lczoKCmEuCVVzdGVkIHB1ZWRlIGRpc3RyaWJ1aXIsIGV4aGliaXIgcMO6YmxpY2FtZW50ZSwgZWplY3V0YXIgcMO6YmxpY2FtZW50ZSwgbyBwb25lciBhIGRpc3Bvc2ljacOzbiBww7pibGljYSBsYSBPYnJhIHPDs2xvIGJham8gbGFzIGNvbmRpY2lvbmVzIGRlIGVzdGEgTGljZW5jaWEsIHkgVXN0ZWQgZGViZSBpbmNsdWlyIHVuYSBjb3BpYSBkZSBlc3RhIGxpY2VuY2lhIG8gZGVsIElkZW50aWZpY2Fkb3IgVW5pdmVyc2FsIGRlIFJlY3Vyc29zIGRlIGxhIG1pc21hIGNvbiBjYWRhIGNvcGlhIGRlIGxhIE9icmEgcXVlIGRpc3RyaWJ1eWEsIGV4aGliYSBww7pibGljYW1lbnRlLCBlamVjdXRlIHDDumJsaWNhbWVudGUgbyBwb25nYSBhIGRpc3Bvc2ljacOzbiBww7pibGljYS4gTm8gZXMgcG9zaWJsZSBvZnJlY2VyIG8gaW1wb25lciBuaW5ndW5hIGNvbmRpY2nDs24gc29icmUgbGEgT2JyYSBxdWUgYWx0ZXJlIG8gbGltaXRlIGxhcyBjb25kaWNpb25lcyBkZSBlc3RhIExpY2VuY2lhIG8gZWwgZWplcmNpY2lvIGRlIGxvcyBkZXJlY2hvcyBkZSBsb3MgZGVzdGluYXRhcmlvcyBvdG9yZ2Fkb3MgZW4gZXN0ZSBkb2N1bWVudG8uIE5vIGVzIHBvc2libGUgc3VibGljZW5jaWFyIGxhIE9icmEuIFVzdGVkIGRlYmUgbWFudGVuZXIgaW50YWN0b3MgdG9kb3MgbG9zIGF2aXNvcyBxdWUgaGFnYW4gcmVmZXJlbmNpYSBhIGVzdGEgTGljZW5jaWEgeSBhIGxhIGNsw6F1c3VsYSBkZSBsaW1pdGFjacOzbiBkZSBnYXJhbnTDrWFzLiBVc3RlZCBubyBwdWVkZSBkaXN0cmlidWlyLCBleGhpYmlyIHDDumJsaWNhbWVudGUsIGVqZWN1dGFyIHDDumJsaWNhbWVudGUsIG8gcG9uZXIgYSBkaXNwb3NpY2nDs24gcMO6YmxpY2EgbGEgT2JyYSBjb24gYWxndW5hIG1lZGlkYSB0ZWNub2zDs2dpY2EgcXVlIGNvbnRyb2xlIGVsIGFjY2VzbyBvIGxhIHV0aWxpemFjacOzbiBkZSBlbGxhIGRlIHVuYSBmb3JtYSBxdWUgc2VhIGluY29uc2lzdGVudGUgY29uIGxhcyBjb25kaWNpb25lcyBkZSBlc3RhIExpY2VuY2lhLiBMbyBhbnRlcmlvciBzZSBhcGxpY2EgYSBsYSBPYnJhIGluY29ycG9yYWRhIGEgdW5hIE9icmEgQ29sZWN0aXZhLCBwZXJvIGVzdG8gbm8gZXhpZ2UgcXVlIGxhIE9icmEgQ29sZWN0aXZhIGFwYXJ0ZSBkZSBsYSBvYnJhIG1pc21hIHF1ZWRlIHN1amV0YSBhIGxhcyBjb25kaWNpb25lcyBkZSBlc3RhIExpY2VuY2lhLiBTaSBVc3RlZCBjcmVhIHVuYSBPYnJhIENvbGVjdGl2YSwgcHJldmlvIGF2aXNvIGRlIGN1YWxxdWllciBMaWNlbmNpYW50ZSBkZWJlLCBlbiBsYSBtZWRpZGEgZGUgbG8gcG9zaWJsZSwgZWxpbWluYXIgZGUgbGEgT2JyYSBDb2xlY3RpdmEgY3VhbHF1aWVyIHJlZmVyZW5jaWEgYSBkaWNobyBMaWNlbmNpYW50ZSBvIGFsIEF1dG9yIE9yaWdpbmFsLCBzZWfDum4gbG8gc29saWNpdGFkbyBwb3IgZWwgTGljZW5jaWFudGUgeSBjb25mb3JtZSBsbyBleGlnZSBsYSBjbMOhdXN1bGEgNChjKS4KCmIuCVVzdGVkIG5vIHB1ZWRlIGVqZXJjZXIgbmluZ3VubyBkZSBsb3MgZGVyZWNob3MgcXVlIGxlIGhhbiBzaWRvIG90b3JnYWRvcyBlbiBsYSBTZWNjacOzbiAzIHByZWNlZGVudGUgZGUgbW9kbyBxdWUgZXN0w6luIHByaW5jaXBhbG1lbnRlIGRlc3RpbmFkb3MgbyBkaXJlY3RhbWVudGUgZGlyaWdpZG9zIGEgY29uc2VndWlyIHVuIHByb3ZlY2hvIGNvbWVyY2lhbCBvIHVuYSBjb21wZW5zYWNpw7NuIG1vbmV0YXJpYSBwcml2YWRhLiBFbCBpbnRlcmNhbWJpbyBkZSBsYSBPYnJhIHBvciBvdHJhcyBvYnJhcyBwcm90ZWdpZGFzIHBvciBkZXJlY2hvcyBkZSBhdXRvciwgeWEgc2VhIGEgdHJhdsOpcyBkZSB1biBzaXN0ZW1hIHBhcmEgY29tcGFydGlyIGFyY2hpdm9zIGRpZ2l0YWxlcyAoZGlnaXRhbCBmaWxlLXNoYXJpbmcpIG8gZGUgY3VhbHF1aWVyIG90cmEgbWFuZXJhIG5vIHNlcsOhIGNvbnNpZGVyYWRvIGNvbW8gZXN0YXIgZGVzdGluYWRvIHByaW5jaXBhbG1lbnRlIG8gZGlyaWdpZG8gZGlyZWN0YW1lbnRlIGEgY29uc2VndWlyIHVuIHByb3ZlY2hvIGNvbWVyY2lhbCBvIHVuYSBjb21wZW5zYWNpw7NuIG1vbmV0YXJpYSBwcml2YWRhLCBzaWVtcHJlIHF1ZSBubyBzZSByZWFsaWNlIHVuIHBhZ28gbWVkaWFudGUgdW5hIGNvbXBlbnNhY2nDs24gbW9uZXRhcmlhIGVuIHJlbGFjacOzbiBjb24gZWwgaW50ZXJjYW1iaW8gZGUgb2JyYXMgcHJvdGVnaWRhcyBwb3IgZWwgZGVyZWNobyBkZSBhdXRvci4KCmMuCVNpIHVzdGVkIGRpc3RyaWJ1eWUsIGV4aGliZSBww7pibGljYW1lbnRlLCBlamVjdXRhIHDDumJsaWNhbWVudGUgbyBlamVjdXRhIHDDumJsaWNhbWVudGUgZW4gZm9ybWEgZGlnaXRhbCBsYSBPYnJhIG8gY3VhbHF1aWVyIE9icmEgRGVyaXZhZGEgdSBPYnJhIENvbGVjdGl2YSwgVXN0ZWQgZGViZSBtYW50ZW5lciBpbnRhY3RhIHRvZGEgbGEgaW5mb3JtYWNpw7NuIGRlIGRlcmVjaG8gZGUgYXV0b3IgZGUgbGEgT2JyYSB5IHByb3BvcmNpb25hciwgZGUgZm9ybWEgcmF6b25hYmxlIHNlZ8O6biBlbCBtZWRpbyBvIG1hbmVyYSBxdWUgVXN0ZWQgZXN0w6kgdXRpbGl6YW5kbzogKGkpIGVsIG5vbWJyZSBkZWwgQXV0b3IgT3JpZ2luYWwgc2kgZXN0w6EgcHJvdmlzdG8gKG8gc2V1ZMOzbmltbywgc2kgZnVlcmUgYXBsaWNhYmxlKSwgeS9vIChpaSkgZWwgbm9tYnJlIGRlIGxhIHBhcnRlIG8gbGFzIHBhcnRlcyBxdWUgZWwgQXV0b3IgT3JpZ2luYWwgeS9vIGVsIExpY2VuY2lhbnRlIGh1YmllcmVuIGRlc2lnbmFkbyBwYXJhIGxhIGF0cmlidWNpw7NuICh2LmcuLCB1biBpbnN0aXR1dG8gcGF0cm9jaW5hZG9yLCBlZGl0b3JpYWwsIHB1YmxpY2FjacOzbikgZW4gbGEgaW5mb3JtYWNpw7NuIGRlIGxvcyBkZXJlY2hvcyBkZSBhdXRvciBkZWwgTGljZW5jaWFudGUsIHTDqXJtaW5vcyBkZSBzZXJ2aWNpb3MgbyBkZSBvdHJhcyBmb3JtYXMgcmF6b25hYmxlczsgZWwgdMOtdHVsbyBkZSBsYSBPYnJhIHNpIGVzdMOhIHByb3Zpc3RvOyBlbiBsYSBtZWRpZGEgZGUgbG8gcmF6b25hYmxlbWVudGUgZmFjdGlibGUgeSwgc2kgZXN0w6EgcHJvdmlzdG8sIGVsIElkZW50aWZpY2Fkb3IgVW5pZm9ybWUgZGUgUmVjdXJzb3MgKFVuaWZvcm0gUmVzb3VyY2UgSWRlbnRpZmllcikgcXVlIGVsIExpY2VuY2lhbnRlIGVzcGVjaWZpY2EgcGFyYSBzZXIgYXNvY2lhZG8gY29uIGxhIE9icmEsIHNhbHZvIHF1ZSB0YWwgVVJJIG5vIHNlIHJlZmllcmEgYSBsYSBub3RhIHNvYnJlIGxvcyBkZXJlY2hvcyBkZSBhdXRvciBvIGEgbGEgaW5mb3JtYWNpw7NuIHNvYnJlIGVsIGxpY2VuY2lhbWllbnRvIGRlIGxhIE9icmE7IHkgZW4gZWwgY2FzbyBkZSB1bmEgT2JyYSBEZXJpdmFkYSwgYXRyaWJ1aXIgZWwgY3LDqWRpdG8gaWRlbnRpZmljYW5kbyBlbCB1c28gZGUgbGEgT2JyYSBlbiBsYSBPYnJhIERlcml2YWRhICh2LmcuLCAiVHJhZHVjY2nDs24gRnJhbmNlc2EgZGUgbGEgT2JyYSBkZWwgQXV0b3IgT3JpZ2luYWwsIiBvICJHdWnDs24gQ2luZW1hdG9ncsOhZmljbyBiYXNhZG8gZW4gbGEgT2JyYSBvcmlnaW5hbCBkZWwgQXV0b3IgT3JpZ2luYWwiKS4gVGFsIGNyw6lkaXRvIHB1ZWRlIHNlciBpbXBsZW1lbnRhZG8gZGUgY3VhbHF1aWVyIGZvcm1hIHJhem9uYWJsZTsgZW4gZWwgY2Fzbywgc2luIGVtYmFyZ28sIGRlIE9icmFzIERlcml2YWRhcyB1IE9icmFzIENvbGVjdGl2YXMsIHRhbCBjcsOpZGl0byBhcGFyZWNlcsOhLCBjb21vIG3DrW5pbW8sIGRvbmRlIGFwYXJlY2UgZWwgY3LDqWRpdG8gZGUgY3VhbHF1aWVyIG90cm8gYXV0b3IgY29tcGFyYWJsZSB5IGRlIHVuYSBtYW5lcmEsIGFsIG1lbm9zLCB0YW4gZGVzdGFjYWRhIGNvbW8gZWwgY3LDqWRpdG8gZGUgb3RybyBhdXRvciBjb21wYXJhYmxlLgoKZC4JUGFyYSBldml0YXIgdG9kYSBjb25mdXNpw7NuLCBlbCBMaWNlbmNpYW50ZSBhY2xhcmEgcXVlLCBjdWFuZG8gbGEgb2JyYSBlcyB1bmEgY29tcG9zaWNpw7NuIG11c2ljYWw6CgppLglSZWdhbMOtYXMgcG9yIGludGVycHJldGFjacOzbiB5IGVqZWN1Y2nDs24gYmFqbyBsaWNlbmNpYXMgZ2VuZXJhbGVzLiBFbCBMaWNlbmNpYW50ZSBzZSByZXNlcnZhIGVsIGRlcmVjaG8gZXhjbHVzaXZvIGRlIGF1dG9yaXphciBsYSBlamVjdWNpw7NuIHDDumJsaWNhIG8gbGEgZWplY3VjacOzbiBww7pibGljYSBkaWdpdGFsIGRlIGxhIG9icmEgeSBkZSByZWNvbGVjdGFyLCBzZWEgaW5kaXZpZHVhbG1lbnRlIG8gYSB0cmF2w6lzIGRlIHVuYSBzb2NpZWRhZCBkZSBnZXN0acOzbiBjb2xlY3RpdmEgZGUgZGVyZWNob3MgZGUgYXV0b3IgeSBkZXJlY2hvcyBjb25leG9zIChwb3IgZWplbXBsbywgU0FZQ08pLCBsYXMgcmVnYWzDrWFzIHBvciBsYSBlamVjdWNpw7NuIHDDumJsaWNhIG8gcG9yIGxhIGVqZWN1Y2nDs24gcMO6YmxpY2EgZGlnaXRhbCBkZSBsYSBvYnJhIChwb3IgZWplbXBsbyBXZWJjYXN0KSBsaWNlbmNpYWRhIGJham8gbGljZW5jaWFzIGdlbmVyYWxlcywgc2kgbGEgaW50ZXJwcmV0YWNpw7NuIG8gZWplY3VjacOzbiBkZSBsYSBvYnJhIGVzdMOhIHByaW1vcmRpYWxtZW50ZSBvcmllbnRhZGEgcG9yIG8gZGlyaWdpZGEgYSBsYSBvYnRlbmNpw7NuIGRlIHVuYSB2ZW50YWphIGNvbWVyY2lhbCBvIHVuYSBjb21wZW5zYWNpw7NuIG1vbmV0YXJpYSBwcml2YWRhLgoKaWkuCVJlZ2Fsw61hcyBwb3IgRm9ub2dyYW1hcy4gRWwgTGljZW5jaWFudGUgc2UgcmVzZXJ2YSBlbCBkZXJlY2hvIGV4Y2x1c2l2byBkZSByZWNvbGVjdGFyLCBpbmRpdmlkdWFsbWVudGUgbyBhIHRyYXbDqXMgZGUgdW5hIHNvY2llZGFkIGRlIGdlc3Rpw7NuIGNvbGVjdGl2YSBkZSBkZXJlY2hvcyBkZSBhdXRvciB5IGRlcmVjaG9zIGNvbmV4b3MgKHBvciBlamVtcGxvLCBsb3MgY29uc2FncmFkb3MgcG9yIGxhIFNBWUNPKSwgdW5hIGFnZW5jaWEgZGUgZGVyZWNob3MgbXVzaWNhbGVzIG8gYWxnw7puIGFnZW50ZSBkZXNpZ25hZG8sIGxhcyByZWdhbMOtYXMgcG9yIGN1YWxxdWllciBmb25vZ3JhbWEgcXVlIFVzdGVkIGNyZWUgYSBwYXJ0aXIgZGUgbGEgb2JyYSAo4oCcdmVyc2nDs24gY292ZXLigJ0pIHkgZGlzdHJpYnV5YSwgZW4gbG9zIHTDqXJtaW5vcyBkZWwgcsOpZ2ltZW4gZGUgZGVyZWNob3MgZGUgYXV0b3IsIHNpIGxhIGNyZWFjacOzbiBvIGRpc3RyaWJ1Y2nDs24gZGUgZXNhIHZlcnNpw7NuIGNvdmVyIGVzdMOhIHByaW1vcmRpYWxtZW50ZSBkZXN0aW5hZGEgbyBkaXJpZ2lkYSBhIG9idGVuZXIgdW5hIHZlbnRhamEgY29tZXJjaWFsIG8gdW5hIGNvbXBlbnNhY2nDs24gbW9uZXRhcmlhIHByaXZhZGEuCgplLglHZXN0acOzbiBkZSBEZXJlY2hvcyBkZSBBdXRvciBzb2JyZSBJbnRlcnByZXRhY2lvbmVzIHkgRWplY3VjaW9uZXMgRGlnaXRhbGVzIChXZWJDYXN0aW5nKS4gUGFyYSBldml0YXIgdG9kYSBjb25mdXNpw7NuLCBlbCBMaWNlbmNpYW50ZSBhY2xhcmEgcXVlLCBjdWFuZG8gbGEgb2JyYSBzZWEgdW4gZm9ub2dyYW1hLCBlbCBMaWNlbmNpYW50ZSBzZSByZXNlcnZhIGVsIGRlcmVjaG8gZXhjbHVzaXZvIGRlIGF1dG9yaXphciBsYSBlamVjdWNpw7NuIHDDumJsaWNhIGRpZ2l0YWwgZGUgbGEgb2JyYSAocG9yIGVqZW1wbG8sIHdlYmNhc3QpIHkgZGUgcmVjb2xlY3RhciwgaW5kaXZpZHVhbG1lbnRlIG8gYSB0cmF2w6lzIGRlIHVuYSBzb2NpZWRhZCBkZSBnZXN0acOzbiBjb2xlY3RpdmEgZGUgZGVyZWNob3MgZGUgYXV0b3IgeSBkZXJlY2hvcyBjb25leG9zIChwb3IgZWplbXBsbywgQUNJTlBSTyksIGxhcyByZWdhbMOtYXMgcG9yIGxhIGVqZWN1Y2nDs24gcMO6YmxpY2EgZGlnaXRhbCBkZSBsYSBvYnJhIChwb3IgZWplbXBsbywgd2ViY2FzdCksIHN1amV0YSBhIGxhcyBkaXNwb3NpY2lvbmVzIGFwbGljYWJsZXMgZGVsIHLDqWdpbWVuIGRlIERlcmVjaG8gZGUgQXV0b3IsIHNpIGVzdGEgZWplY3VjacOzbiBww7pibGljYSBkaWdpdGFsIGVzdMOhIHByaW1vcmRpYWxtZW50ZSBkaXJpZ2lkYSBhIG9idGVuZXIgdW5hIHZlbnRhamEgY29tZXJjaWFsIG8gdW5hIGNvbXBlbnNhY2nDs24gbW9uZXRhcmlhIHByaXZhZGEuCgo1LiBSZXByZXNlbnRhY2lvbmVzLCBHYXJhbnTDrWFzIHkgTGltaXRhY2lvbmVzIGRlIFJlc3BvbnNhYmlsaWRhZC4KQSBNRU5PUyBRVUUgTEFTIFBBUlRFUyBMTyBBQ09SREFSQU4gREUgT1RSQSBGT1JNQSBQT1IgRVNDUklUTywgRUwgTElDRU5DSUFOVEUgT0ZSRUNFIExBIE9CUkEgKEVOIEVMIEVTVEFETyBFTiBFTCBRVUUgU0UgRU5DVUVOVFJBKSDigJxUQUwgQ1VBTOKAnSwgU0lOIEJSSU5EQVIgR0FSQU5Uw41BUyBERSBDTEFTRSBBTEdVTkEgUkVTUEVDVE8gREUgTEEgT0JSQSwgWUEgU0VBIEVYUFJFU0EsIElNUEzDjUNJVEEsIExFR0FMIE8gQ1VBTFFVSUVSQSBPVFJBLCBJTkNMVVlFTkRPLCBTSU4gTElNSVRBUlNFIEEgRUxMQVMsIEdBUkFOVMONQVMgREUgVElUVUxBUklEQUQsIENPTUVSQ0lBQklMSURBRCwgQURBUFRBQklMSURBRCBPIEFERUNVQUNJw5NOIEEgUFJPUMOTU0lUTyBERVRFUk1JTkFETywgQVVTRU5DSUEgREUgSU5GUkFDQ0nDk04sIERFIEFVU0VOQ0lBIERFIERFRkVDVE9TIExBVEVOVEVTIE8gREUgT1RSTyBUSVBPLCBPIExBIFBSRVNFTkNJQSBPIEFVU0VOQ0lBIERFIEVSUk9SRVMsIFNFQU4gTyBOTyBERVNDVUJSSUJMRVMgKFBVRURBTiBPIE5PIFNFUiBFU1RPUyBERVNDVUJJRVJUT1MpLiBBTEdVTkFTIEpVUklTRElDQ0lPTkVTIE5PIFBFUk1JVEVOIExBIEVYQ0xVU0nDk04gREUgR0FSQU5Uw41BUyBJTVBMw41DSVRBUywgRU4gQ1VZTyBDQVNPIEVTVEEgRVhDTFVTScOTTiBQVUVERSBOTyBBUExJQ0FSU0UgQSBVU1RFRC4KCjYuIExpbWl0YWNpw7NuIGRlIHJlc3BvbnNhYmlsaWRhZC4KQSBNRU5PUyBRVUUgTE8gRVhJSkEgRVhQUkVTQU1FTlRFIExBIExFWSBBUExJQ0FCTEUsIEVMIExJQ0VOQ0lBTlRFIE5PIFNFUsOBIFJFU1BPTlNBQkxFIEFOVEUgVVNURUQgUE9SIERBw5FPIEFMR1VOTywgU0VBIFBPUiBSRVNQT05TQUJJTElEQUQgRVhUUkFDT05UUkFDVFVBTCwgUFJFQ09OVFJBQ1RVQUwgTyBDT05UUkFDVFVBTCwgT0JKRVRJVkEgTyBTVUJKRVRJVkEsIFNFIFRSQVRFIERFIERBw5FPUyBNT1JBTEVTIE8gUEFUUklNT05JQUxFUywgRElSRUNUT1MgTyBJTkRJUkVDVE9TLCBQUkVWSVNUT1MgTyBJTVBSRVZJU1RPUyBQUk9EVUNJRE9TIFBPUiBFTCBVU08gREUgRVNUQSBMSUNFTkNJQSBPIERFIExBIE9CUkEsIEFVTiBDVUFORE8gRUwgTElDRU5DSUFOVEUgSEFZQSBTSURPIEFEVkVSVElETyBERSBMQSBQT1NJQklMSURBRCBERSBESUNIT1MgREHDkU9TLiBBTEdVTkFTIExFWUVTIE5PIFBFUk1JVEVOIExBIEVYQ0xVU0nDk04gREUgQ0lFUlRBIFJFU1BPTlNBQklMSURBRCwgRU4gQ1VZTyBDQVNPIEVTVEEgRVhDTFVTScOTTiBQVUVERSBOTyBBUExJQ0FSU0UgQSBVU1RFRC4KCjcuIFTDqXJtaW5vLgoKYS4JRXN0YSBMaWNlbmNpYSB5IGxvcyBkZXJlY2hvcyBvdG9yZ2Fkb3MgZW4gdmlydHVkIGRlIGVsbGEgdGVybWluYXLDoW4gYXV0b23DoXRpY2FtZW50ZSBzaSBVc3RlZCBpbmZyaW5nZSBhbGd1bmEgY29uZGljacOzbiBlc3RhYmxlY2lkYSBlbiBlbGxhLiBTaW4gZW1iYXJnbywgbG9zIGluZGl2aWR1b3MgbyBlbnRpZGFkZXMgcXVlIGhhbiByZWNpYmlkbyBPYnJhcyBEZXJpdmFkYXMgbyBDb2xlY3RpdmFzIGRlIFVzdGVkIGRlIGNvbmZvcm1pZGFkIGNvbiBlc3RhIExpY2VuY2lhLCBubyB2ZXLDoW4gdGVybWluYWRhcyBzdXMgbGljZW5jaWFzLCBzaWVtcHJlIHF1ZSBlc3RvcyBpbmRpdmlkdW9zIG8gZW50aWRhZGVzIHNpZ2FuIGN1bXBsaWVuZG8gw61udGVncmFtZW50ZSBsYXMgY29uZGljaW9uZXMgZGUgZXN0YXMgbGljZW5jaWFzLiBMYXMgU2VjY2lvbmVzIDEsIDIsIDUsIDYsIDcsIHkgOCBzdWJzaXN0aXLDoW4gYSBjdWFscXVpZXIgdGVybWluYWNpw7NuIGRlIGVzdGEgTGljZW5jaWEuCgpiLglTdWpldGEgYSBsYXMgY29uZGljaW9uZXMgeSB0w6lybWlub3MgYW50ZXJpb3JlcywgbGEgbGljZW5jaWEgb3RvcmdhZGEgYXF1w60gZXMgcGVycGV0dWEgKGR1cmFudGUgZWwgcGVyw61vZG8gZGUgdmlnZW5jaWEgZGUgbG9zIGRlcmVjaG9zIGRlIGF1dG9yIGRlIGxhIG9icmEpLiBObyBvYnN0YW50ZSBsbyBhbnRlcmlvciwgZWwgTGljZW5jaWFudGUgc2UgcmVzZXJ2YSBlbCBkZXJlY2hvIGEgcHVibGljYXIgeS9vIGVzdHJlbmFyIGxhIE9icmEgYmFqbyBjb25kaWNpb25lcyBkZSBsaWNlbmNpYSBkaWZlcmVudGVzIG8gYSBkZWphciBkZSBkaXN0cmlidWlybGEgZW4gbG9zIHTDqXJtaW5vcyBkZSBlc3RhIExpY2VuY2lhIGVuIGN1YWxxdWllciBtb21lbnRvOyBlbiBlbCBlbnRlbmRpZG8sIHNpbiBlbWJhcmdvLCBxdWUgZXNhIGVsZWNjacOzbiBubyBzZXJ2aXLDoSBwYXJhIHJldm9jYXIgZXN0YSBsaWNlbmNpYSBvIHF1ZSBkZWJhIHNlciBvdG9yZ2FkYSAsIGJham8gbG9zIHTDqXJtaW5vcyBkZSBlc3RhIGxpY2VuY2lhKSwgeSBlc3RhIGxpY2VuY2lhIGNvbnRpbnVhcsOhIGVuIHBsZW5vIHZpZ29yIHkgZWZlY3RvIGEgbWVub3MgcXVlIHNlYSB0ZXJtaW5hZGEgY29tbyBzZSBleHByZXNhIGF0csOhcy4gTGEgTGljZW5jaWEgcmV2b2NhZGEgY29udGludWFyw6Egc2llbmRvIHBsZW5hbWVudGUgdmlnZW50ZSB5IGVmZWN0aXZhIHNpIG5vIHNlIGxlIGRhIHTDqXJtaW5vIGVuIGxhcyBjb25kaWNpb25lcyBpbmRpY2FkYXMgYW50ZXJpb3JtZW50ZS4KCjguIFZhcmlvcy4KCmEuCUNhZGEgdmV6IHF1ZSBVc3RlZCBkaXN0cmlidXlhIG8gcG9uZ2EgYSBkaXNwb3NpY2nDs24gcMO6YmxpY2EgbGEgT2JyYSBvIHVuYSBPYnJhIENvbGVjdGl2YSwgZWwgTGljZW5jaWFudGUgb2ZyZWNlcsOhIGFsIGRlc3RpbmF0YXJpbyB1bmEgbGljZW5jaWEgZW4gbG9zIG1pc21vcyB0w6lybWlub3MgeSBjb25kaWNpb25lcyBxdWUgbGEgbGljZW5jaWEgb3RvcmdhZGEgYSBVc3RlZCBiYWpvIGVzdGEgTGljZW5jaWEuCgpiLglTaSBhbGd1bmEgZGlzcG9zaWNpw7NuIGRlIGVzdGEgTGljZW5jaWEgcmVzdWx0YSBpbnZhbGlkYWRhIG8gbm8gZXhpZ2libGUsIHNlZ8O6biBsYSBsZWdpc2xhY2nDs24gdmlnZW50ZSwgZXN0byBubyBhZmVjdGFyw6EgbmkgbGEgdmFsaWRleiBuaSBsYSBhcGxpY2FiaWxpZGFkIGRlbCByZXN0byBkZSBjb25kaWNpb25lcyBkZSBlc3RhIExpY2VuY2lhIHksIHNpbiBhY2Npw7NuIGFkaWNpb25hbCBwb3IgcGFydGUgZGUgbG9zIHN1amV0b3MgZGUgZXN0ZSBhY3VlcmRvLCBhcXXDqWxsYSBzZSBlbnRlbmRlcsOhIHJlZm9ybWFkYSBsbyBtw61uaW1vIG5lY2VzYXJpbyBwYXJhIGhhY2VyIHF1ZSBkaWNoYSBkaXNwb3NpY2nDs24gc2VhIHbDoWxpZGEgeSBleGlnaWJsZS4KCmMuCU5pbmfDum4gdMOpcm1pbm8gbyBkaXNwb3NpY2nDs24gZGUgZXN0YSBMaWNlbmNpYSBzZSBlc3RpbWFyw6EgcmVudW5jaWFkYSB5IG5pbmd1bmEgdmlvbGFjacOzbiBkZSBlbGxhIHNlcsOhIGNvbnNlbnRpZGEgYSBtZW5vcyBxdWUgZXNhIHJlbnVuY2lhIG8gY29uc2VudGltaWVudG8gc2VhIG90b3JnYWRvIHBvciBlc2NyaXRvIHkgZmlybWFkbyBwb3IgbGEgcGFydGUgcXVlIHJlbnVuY2llIG8gY29uc2llbnRhLgoKZC4JRXN0YSBMaWNlbmNpYSByZWZsZWphIGVsIGFjdWVyZG8gcGxlbm8gZW50cmUgbGFzIHBhcnRlcyByZXNwZWN0byBhIGxhIE9icmEgYXF1w60gbGljZW5jaWFkYS4gTm8gaGF5IGFycmVnbG9zLCBhY3VlcmRvcyBvIGRlY2xhcmFjaW9uZXMgcmVzcGVjdG8gYSBsYSBPYnJhIHF1ZSBubyBlc3TDqW4gZXNwZWNpZmljYWRvcyBlbiBlc3RlIGRvY3VtZW50by4gRWwgTGljZW5jaWFudGUgbm8gc2UgdmVyw6EgbGltaXRhZG8gcG9yIG5pbmd1bmEgZGlzcG9zaWNpw7NuIGFkaWNpb25hbCBxdWUgcHVlZGEgc3VyZ2lyIGVuIGFsZ3VuYSBjb211bmljYWNpw7NuIGVtYW5hZGEgZGUgVXN0ZWQuIEVzdGEgTGljZW5jaWEgbm8gcHVlZGUgc2VyIG1vZGlmaWNhZGEgc2luIGVsIGNvbnNlbnRpbWllbnRvIG11dHVvIHBvciBlc2NyaXRvIGRlbCBMaWNlbmNpYW50ZSB5IFVzdGVkLgo=

Métodos de cuantificación de la carga de entrenamiento en deportes de resistencia cíclica

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