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	<title>M&#124;Welsh Design &#187; Training</title>
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	<description>Common Sense is Not Common. Your Process Starts Here. Box0, get it right from the start.</description>
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		<title>A 10er lsd run</title>
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		<pubDate>Sat, 05 Sep 2009 13:42:06 +0000</pubDate>
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		<title>4.4mi slowly but soreness was less</title>
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		<pubDate>Mon, 20 Jul 2009 11:25:57 +0000</pubDate>
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		<title>Got another 5k at lunch</title>
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		<pubDate>Wed, 24 Jun 2009 12:18:05 +0000</pubDate>
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		<title>Morning Run Recovery Run</title>
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		<pubDate>Wed, 17 Jun 2009 19:49:37 +0000</pubDate>
		<dc:creator>admin</dc:creator>
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		<title>Collgeville short loop</title>
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		<pubDate>Sat, 23 May 2009 13:35:20 +0000</pubDate>
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		<category><![CDATA[10k]]></category>
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		<title>Nice early morning run change of pace</title>
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		<pubDate>Wed, 20 May 2009 12:36:42 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Personal]]></category>
		<category><![CDATA[Training]]></category>
		<category><![CDATA[evansburg park run]]></category>
		<category><![CDATA[lsd run]]></category>
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		<description><![CDATA[This was a nice early morning run, good distance and ok hills. The run through the park is flat and beautiful in the morning.]]></description>
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		<title>Ursinus Loop 10.53 @ 1:46</title>
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		<pubDate>Sat, 21 Mar 2009 14:57:34 +0000</pubDate>
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		<title>More Training Runs</title>
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		<pubDate>Fri, 06 Mar 2009 04:09:38 +0000</pubDate>
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		<category><![CDATA[Cycle]]></category>
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		<title>Training Runs</title>
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		<comments>http://mwelsh.com/blog/2009/03/05/training-runs/#comments</comments>
		<pubDate>Fri, 06 Mar 2009 04:05:10 +0000</pubDate>
		<dc:creator>admin</dc:creator>
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		<category><![CDATA[5ks]]></category>
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