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In 2019, Spanish authorities apprehended a 20 m semi-submersible off Galicia, containing 3,000 kg of cocaine, in the first known incident of a narco-submarine crossing the Atlantic Ocean. [ 38 ] [ 39 ] Operation Black Tide: The Suicidal Journey , a book from author Javier Romero , is a detailed narrative of the enterprise.
5 minute strength-training routine for walkers and runners. ... Find the 5K training plan for you, whether you're walking or running. ... One mile is the equivalent to 20 blocks. So ½ a mile is ...
This 6-week 5K training plan for beginners will take you from novice to race ready. Get detailed 5K walking workouts, form tips, and racing hacks.
The NHS in the UK provides downloadable podcasts and a smartphone app (Android and iOS) for the plan. [7] A mobile app, created by Zen Labs, [8] has training plans that are based on the Couch to 5K running plan from CoolRunning.com. [9] [10] It is one of the highest-rated health and fitness apps available on Android and iOS. [11] [12]
A RRCA running coach shares her 8-week 5K training plan which includes long runs, strength training, and cross training, plus gear and how to shave off time.
The 5K run is a long-distance road running competition over a distance of five kilometres (3.107 mi). Also referred to as the 5K road race , 5 km , or simply 5K , it is the shortest of the most common road running distances.
Officials said the "narco sub" was manned by two Colombians and one Ecuadorian and an image released by the navy showed three men being detained behind dozens of piles of packages containing the ...
The first narco submarine was not intercepted until 2006 by the U.S. Coast Guard off of Costa Rica holding 3.5 tonnes of cocaine. Despite rumours of submarines being used by cartels in the 1990s, this was the first detection. [12] The number of narco submarine incidents has risen in recent years. The US Coast Guard reported 35 in 2018 and 36 in ...