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	<title>Fitness For Sports &#187; Triathlon</title>
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		<title>Louisville Ironman 2009-part 10</title>
		<link>http://www.fitness4sports.com/louisville-ironman-2009-part-10.html</link>
		<comments>http://www.fitness4sports.com/louisville-ironman-2009-part-10.html#comments</comments>
		<pubDate>Thu, 10 Sep 2009 11:58:18 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Triathlon]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=433</guid>
		<description><![CDATA[The Run
I came out of the transition area, and quickly saw Donna and Oaks on the sidelines holding a sign and cheering me on! It was great to see them! A great pick me up!
The first mile or so of the run is on a bridge that crosses the Ohio River. This is the biggest [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>Louisville Ironman 2009-part 9</title>
		<link>http://www.fitness4sports.com/louisville-ironman-2009-part-9.html</link>
		<comments>http://www.fitness4sports.com/louisville-ironman-2009-part-9.html#comments</comments>
		<pubDate>Wed, 09 Sep 2009 11:56:59 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Triathlon]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=431</guid>
		<description><![CDATA[T2
I handed my bike off to a volunteer at the entrance to the transition area. They re-rack the bikes for us, how cool is that! I hobbled down, and got my run gear bag.
T2 was easer than T1 as now I had a little experience here. I went into the tent, and found a vacant [...]]]></description>
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		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>Louisville Ironman 2009-Part 8</title>
		<link>http://www.fitness4sports.com/louisville-ironman-2009-part-8.html</link>
		<comments>http://www.fitness4sports.com/louisville-ironman-2009-part-8.html#comments</comments>
		<pubDate>Tue, 08 Sep 2009 10:51:08 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Triathlon]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=419</guid>
		<description><![CDATA[The Bike
Now I was on my bike. I was happy to be done with the swim! The bike and run were more familiar territory for me. I was spinning the cranks, working at keeping my heart rate between 138 and 158. My Cateye V3 bike computer was great, since I had my heart rate right [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Louisville Ironman 2009-Part 7</title>
		<link>http://www.fitness4sports.com/louisville-ironman-2009-part-7.html</link>
		<comments>http://www.fitness4sports.com/louisville-ironman-2009-part-7.html#comments</comments>
		<pubDate>Mon, 07 Sep 2009 10:49:30 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Triathlon]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=417</guid>
		<description><![CDATA[T1
After exiting the river, I ran up the sidewalk, across a little bridge, and then down another sidewalk. I ran or maybe walked quickly to where my bike gear bag was located. A volunteer was already there holding it out for me. I grabbed it, thanked them, and ran towards the changing tents. As I [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Louisville Ironman 2009-Part 6</title>
		<link>http://www.fitness4sports.com/louisville-ironman-2009-part-6.html</link>
		<comments>http://www.fitness4sports.com/louisville-ironman-2009-part-6.html#comments</comments>
		<pubDate>Sun, 06 Sep 2009 10:48:40 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Triathlon]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=415</guid>
		<description><![CDATA[The Swim
I jumped into the water about 7:05am. I had read to jump in and not dive in. So I jumped in with my legs spread and one arm out, and the other holding my goggles. I immediately started swimming freestyle to get away from the dock. The water was warmer than the air. My [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Louisville Ironman 2009-Part 5</title>
		<link>http://www.fitness4sports.com/louisville-ironman-2009-part-5.html</link>
		<comments>http://www.fitness4sports.com/louisville-ironman-2009-part-5.html#comments</comments>
		<pubDate>Sat, 05 Sep 2009 10:47:24 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Triathlon]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=413</guid>
		<description><![CDATA[Race Morning
My alarm clock went off at 3:45am. I got up, took a shower to wake up, and got dressed in my swim trunks. I drank some Pepsi, and ate a 6” sub that I had in the cooler. I filled my bike bottles with Pepsi, and placed a couple 24 oz. sized bottles of [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Louisville Ironman 2009-Part 4</title>
		<link>http://www.fitness4sports.com/louisville-ironman-2009-part-4.html</link>
		<comments>http://www.fitness4sports.com/louisville-ironman-2009-part-4.html#comments</comments>
		<pubDate>Fri, 04 Sep 2009 10:46:19 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Triathlon]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=411</guid>
		<description><![CDATA[The Day Before The Race
I got up early and started organizing my race gear. They gave me five plastic bags. Two red ones, two blue ones, and a green one. The blue ones were for the bike gear and bike special needs, the red ones were for the run gear and run special needs, and [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Louisville Ironman 2009-Part 3</title>
		<link>http://www.fitness4sports.com/louisville-ironman-2009-part-3.html</link>
		<comments>http://www.fitness4sports.com/louisville-ironman-2009-part-3.html#comments</comments>
		<pubDate>Thu, 03 Sep 2009 10:44:50 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Triathlon]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=409</guid>
		<description><![CDATA[Getting To Lousiville
Earlier this year my wife graduated with her master’s degree in education. She was in the process of applying for every applicable teaching job she could find. But with the school year starting in September, schools don’t start the hiring process until August. And much of that is in the week or two [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Louisville Ironman 2009-Part 2</title>
		<link>http://www.fitness4sports.com/louisville-ironman-2009-part-2.html</link>
		<comments>http://www.fitness4sports.com/louisville-ironman-2009-part-2.html#comments</comments>
		<pubDate>Wed, 02 Sep 2009 10:43:30 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Triathlon]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=407</guid>
		<description><![CDATA[Training For Ironman
I have several books with Ironman training schedules. Some are more complicated than others. My main goal was to finish, but I wanted to finish in a reasonable time. What’s a reasonable time? I have no idea. But I decided to go with an intermediate schedule instead of a basic Just Finish schedule. [...]]]></description>
		<wfw:commentRss>http://www.fitness4sports.com/louisville-ironman-2009-part-2.html/feed</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Louisville Ironman 2009-part 1</title>
		<link>http://www.fitness4sports.com/louisville-ironman-2009-part-1.html</link>
		<comments>http://www.fitness4sports.com/louisville-ironman-2009-part-1.html#comments</comments>
		<pubDate>Tue, 01 Sep 2009 10:41:28 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Triathlon]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=405</guid>
		<description><![CDATA[The Road To Ironman
An Ironman triathlon is such an extreme and crazy thing that you never seriously consider doing one. I mean you don’t even think about doing it. The thought never even enters your mind. Swim 2.4 miles? Bike 112 miles? And then run 26.2 miles? That’s frigging crazy. It seems so far removed [...]]]></description>
		<wfw:commentRss>http://www.fitness4sports.com/louisville-ironman-2009-part-1.html/feed</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Tupper Lake Tinman 2009 &#8211; The Run/Post Race</title>
		<link>http://www.fitness4sports.com/tupper-lake-tinman-2009-the-runpost-race.html</link>
		<comments>http://www.fitness4sports.com/tupper-lake-tinman-2009-the-runpost-race.html#comments</comments>
		<pubDate>Thu, 02 Jul 2009 10:29:37 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Triathlon]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=385</guid>
		<description><![CDATA[Now I was back in transition. It had stopped raining, and now was starting to get warm. I changed out of the bike shorts, into running shorts. I put on some fresh dry socks, and my running shoes. I drank a little more Pepsi, kissed my wife, and headed out on my way for the [...]]]></description>
		<wfw:commentRss>http://www.fitness4sports.com/tupper-lake-tinman-2009-the-runpost-race.html/feed</wfw:commentRss>
		<slash:comments>2</slash:comments>
		</item>
		<item>
		<title>Tupper Lake Tinman 2009 &#8211; The Bike</title>
		<link>http://www.fitness4sports.com/tupper-lake-tinman-2009-the-bike.html</link>
		<comments>http://www.fitness4sports.com/tupper-lake-tinman-2009-the-bike.html#comments</comments>
		<pubDate>Thu, 02 Jul 2009 10:28:25 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Triathlon]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=383</guid>
		<description><![CDATA[I headed to my bike rack. Eric and Bob were still there. They seemed amused that I backstroked nearly the whole way. They were gone in a minute or two.
I took the transition slowly. I didn’t want to forget anything. I got out of my wetsuit. Dried off. Wrapped a beach towel around my waist [...]]]></description>
		<wfw:commentRss>http://www.fitness4sports.com/tupper-lake-tinman-2009-the-bike.html/feed</wfw:commentRss>
		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>Tupper Lake Tinman 2009 &#8211; The Swim</title>
		<link>http://www.fitness4sports.com/tupper-lake-tinman-2009-the-swim.html</link>
		<comments>http://www.fitness4sports.com/tupper-lake-tinman-2009-the-swim.html#comments</comments>
		<pubDate>Thu, 02 Jul 2009 10:27:37 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Triathlon]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=381</guid>
		<description><![CDATA[It stopped raining, and as race time approached, we donned our wetsuits, and bright green swim caps, and headed down to the corrals. I had bought a tinted swim mask as recommended for this race. But I hadn’t had a chance to swim with it yet. And since it was cloudy, I opted for the [...]]]></description>
		<wfw:commentRss>http://www.fitness4sports.com/tupper-lake-tinman-2009-the-swim.html/feed</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Tupper Lake Tinman 2009 race report</title>
		<link>http://www.fitness4sports.com/tupper-lake-tinman-2009-race-report.html</link>
		<comments>http://www.fitness4sports.com/tupper-lake-tinman-2009-race-report.html#comments</comments>
		<pubDate>Thu, 02 Jul 2009 10:26:51 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Triathlon]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=379</guid>
		<description><![CDATA[Helen and I got an early start. I pretty much already had the car packed. I just needed to put the last stuff in, and mount the bike rack and bike on the back. We dropped the dog off at boarding kennel, and headed on our way.
We took back roads. I kept my speed down [...]]]></description>
		<wfw:commentRss>http://www.fitness4sports.com/tupper-lake-tinman-2009-race-report.html/feed</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>16 weeks to Louisville Ironman!</title>
		<link>http://www.fitness4sports.com/16-weeks-to-louisville-ironman.html</link>
		<comments>http://www.fitness4sports.com/16-weeks-to-louisville-ironman.html#comments</comments>
		<pubDate>Sun, 10 May 2009 16:54:46 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Cycling]]></category>
		<category><![CDATA[Triathlon]]></category>
		<category><![CDATA[Workout Logs]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=349</guid>
		<description><![CDATA[Only 16 weeks to the Louisville Ironman! I have taken it kind of easy for the last couple weeks following the Boston Marathon. Then I had a cold for a week and a half. I am still recovering from that somewhat. But now I am into my Ironman training schedule. I combined the Furman FIRST [...]]]></description>
		<wfw:commentRss>http://www.fitness4sports.com/16-weeks-to-louisville-ironman.html/feed</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>YMCA Indoor Triathlon results</title>
		<link>http://www.fitness4sports.com/ymca-indoor-triathlon-results.html</link>
		<comments>http://www.fitness4sports.com/ymca-indoor-triathlon-results.html#comments</comments>
		<pubDate>Tue, 16 Dec 2008 02:55:41 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Triathlon]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=337</guid>
		<description><![CDATA[I had already signed up for the Ironman next august, and was looking at which half-iron distance race to do. A co-worker of mine who has attempted Ironman Louisville twice (DNF&#8217;d during the run both times) (she is signed up for Lake Placid this next year), mentioned a small indoor triathlon that was going to [...]]]></description>
		<wfw:commentRss>http://www.fitness4sports.com/ymca-indoor-triathlon-results.html/feed</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Tupper Lake Tinman</title>
		<link>http://www.fitness4sports.com/tupper-lake-tinman.html</link>
		<comments>http://www.fitness4sports.com/tupper-lake-tinman.html#comments</comments>
		<pubDate>Fri, 14 Nov 2008 02:51:21 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Triathlon]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=330</guid>
		<description><![CDATA[I signed up for the Tupper Lake Tinman. It&#8217;s a half ironman distance race (1.2 mile swim, 56 mile bike ride, 13.1 mile run). I was originally looking at doing the Musselman half ironman distance race. It is much closer to me. But it is on the same weekend as the Wakely Dam Ultra. I [...]]]></description>
		<wfw:commentRss>http://www.fitness4sports.com/tupper-lake-tinman.html/feed</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Indoor triathlon</title>
		<link>http://www.fitness4sports.com/indoor-triathlon.html</link>
		<comments>http://www.fitness4sports.com/indoor-triathlon.html#comments</comments>
		<pubDate>Thu, 30 Oct 2008 02:50:44 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Triathlon]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=329</guid>
		<description><![CDATA[A co-worker of mine told me about an indoor triathlon at the local YMCA. The race has a 15 minute swim in the pool, a 15 minute ride on a stationary bike, and 15 minute run on a treadmill. The athletes will get a 5 minute transition between each event. I haven&#8217;t done a triathlon [...]]]></description>
		<wfw:commentRss>http://www.fitness4sports.com/indoor-triathlon.html/feed</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Buying a wetsuit</title>
		<link>http://www.fitness4sports.com/buying-a-wetsuit.html</link>
		<comments>http://www.fitness4sports.com/buying-a-wetsuit.html#comments</comments>
		<pubDate>Mon, 22 Sep 2008 02:47:33 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Triathlon]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=324</guid>
		<description><![CDATA[Chances are I wont even be able to wear a wet suit at the Louisville Ironman. This year, and last year, the water was just too warm. So chances are it will be too warm next year as well. But I would rather have a wetsuit and not need it, than to need it and [...]]]></description>
		<wfw:commentRss>http://www.fitness4sports.com/buying-a-wetsuit.html/feed</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Timex Ironman triathlon watches</title>
		<link>http://www.fitness4sports.com/timex-ironman-triathlon-watches.html</link>
		<comments>http://www.fitness4sports.com/timex-ironman-triathlon-watches.html#comments</comments>
		<pubDate>Thu, 15 May 2008 02:29:26 +0000</pubDate>
		<dc:creator>Rob</dc:creator>
				<category><![CDATA[Swimming]]></category>
		<category><![CDATA[Triathlon]]></category>

		<guid isPermaLink="false">http://www.fitness4sports.com/?p=316</guid>
		<description><![CDATA[I am starting my swim lessons in about 3 weeks. After which I am going to try to get into a habit of swimming laps a couple times a week to build my swimming skills and endurance. With my goal of doing an Ironman triathlon next year, I need to be able to swim 2.4 [...]]]></description>
		<wfw:commentRss>http://www.fitness4sports.com/timex-ironman-triathlon-watches.html/feed</wfw:commentRss>
		<slash:comments>3</slash:comments>
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