Advice and Help

Training logs are generally created of off some kind of a template. For example. Everyday you fill out a form that has the same fields. Things like current weight, daily workout, diet information, are all things that can be put in a training Logon a day to day basis.

I wouldn’t recommend going all one route or all the other, both journaling and logging are important to keep an effective history of your past. I’ve found out through experience and that for convenience sake it’s nice to have two combined together in some way. This way it’s always easy to remember to do both.

Benefits of recording your training The number one benefit of recoding your training is to have a detailed history to look back on. This can be very useful in times of planning. For example to figure out what has worked for you and what hasn’t. It’s very useful for figuring out reasons for injuries or for times of burnout.

Have you ever sat down and tried to plan out training with nothing to work with? If you have something to look back upon a detailed account of what you’ve done over the past few weeks it’s easy to plan ahead, and to effectively increase your workout intensity, etc to improve for the future.

A detailed journal is also really nice to have just for personal use, and to be able to look back on past months and years, to remember different accounts. -- Feel free to reprint this article as long as you keep the following caption and author biography in tact with all hyperlinks.

This article is courtesy of http://www.trainingjournals.com – Training Journals : a great web directory and information center on training journals and related topics.

About the author: Ryan Fyfe is the owner and operator of Web Design Calgary. He is also actively involved in: Training Journals. Which is a great web directory and information center for Online Training Journals and related topics like Training Logs.

To Click Or Not To Click, That Is The Question

Our systems are protected by state of the art security systems. Our SPAM filter is a hardware device that is nearly 100% effective. It also helps in protecting against Spyware and other malicious code. Our Firewall is similar to those you would find in large corporations. Our Anti-Virus system has served us well and we've not had problems with virus for years. I'm not claiming that our systems are 100% protected as there is no such system at this point in time. However, we are fairly confident in our security systems.

Two weeks ago, I received approximately twenty e-mails requesting the review and approval of Defending The Net articles published on other sites. I thoroughly review the e-mails to make sure they seem legitimate. I review the url's included to make sure they are valid and not redirected to a site that is IP only. The last e-mail I reviewed seemed to be in proper order. When I clicked on the URL to the article, the site failed to load.

Approximately five minutes later, my system slowed to a crawl. I reviewed the running services on the machine and found that the "SYSTEM" process was running at 100% CPU utilization. A thorough review of the system did not reveal anything out of the ordinary. Yet, the machine was barely operating.

After rebooting the system in safe mode and reviewing the event logs, I found the cause of the problem. The event log revealed that the TCP/IP stack repeatedly exceeded the maxim number of connections. I had fell victim to a local machine Denial Of Service attack.

In most cases, an event like this would reveal at least something out of the ordinary; A registry entry, file, or service that should not be present. But not in this case.

The computers local drives were imaged to preserve their current state. The images were then submitted to our Anti-Virus and Firewall vendor research teams. As of today, they have not been able to determine the exact cause of the problem. They do know something malicious is going on, and are looking closely at the TCP/IP stack and system process. Short-term investigation points in the direction of one of these components being modified or corrupted. It's quite possible that a new vulnerability exists and I'm fairly confident they will be able to pinpoint it.

I've seen just about every type of exploit, vulnerability, and e-mail attack you can think of over the years. Some items we uncover during security assessments would make your jaw drop.

It never ceases to amaze me how many people out there just don't care what kind of problems or damage they cause. It appears as if the point of this recent e-mail attack was nothing more than to cause the recipient grief, to put the target computer out of business for a while. One things for sure, it resulted in a bad day for me. The time I had to put into investigating the situation, and preparing the images for delivery to our vendor, could have been spent working on something productive.

Because of this event, we have configured a dedicated system who's sole purpose in life is to test potentially harmful url's. It is actually a virtual machine that if attacked, can be configured to its default state within seconds.

I can only imagine the stress and frustration others without technical experience or resources must go through when something like this happens. I receive countless e-mails from our site visitors regarding their concern that they may have been attacked or compromised. I wish I could help them all out directly but that is not always a reality.

What I can do is share my experiences and recommendations. This is one of the primary reasons why I enjoy writing articles as much as a do.

About the author: Darren Miller is an Information Security Consultant with over sixteen years experience. He has written many technology & security articles, some of which have been published in nationally circulated magazines & periodicals. Darren is a staff writer for www.defendingthenet.com and several other e-zines.