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	<title>Training Journal for David Boyer &#187; Sweat365 &#187; Fitness Community</title>
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	<link>http://BoyerDav7909.sweat365.com</link>
	<description>"... They will fly high on wings like eagles. They will run and not grow weary..." Isaiah 40:31</description>
	<pubDate>Sat, 20 Mar 2010 23:07:00 +0000</pubDate>
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		<title>Walk - 0.6 hours - 03/20/2010</title>
		<link>http://BoyerDav7909.sweat365.com/2010/03/20/walk-06-hours-03202010/</link>
		<comments>http://BoyerDav7909.sweat365.com/2010/03/20/walk-06-hours-03202010/#comments</comments>
		<pubDate>Sat, 20 Mar 2010 23:07:00 +0000</pubDate>
		<dc:creator>militaryrunner</dc:creator>
		
		<category><![CDATA[Walk]]></category>

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		<description><![CDATA[Workout:

Type: Walk
Date: 03/20/2010
Time: 18:07:00
Total Time: 00:38:34.00
Calories: 179
Distance: 2.05 miles
Average Pace: 18:48.53/mile

]]></description>
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		<item>
		<title>Cycle - 2.3 hours - 03/20/2010</title>
		<link>http://BoyerDav7909.sweat365.com/2010/03/20/cycle-23-hours-03202010/</link>
		<comments>http://BoyerDav7909.sweat365.com/2010/03/20/cycle-23-hours-03202010/#comments</comments>
		<pubDate>Sat, 20 Mar 2010 13:31:00 +0000</pubDate>
		<dc:creator>militaryrunner</dc:creator>
		
		<category><![CDATA[Cycle]]></category>

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		<description><![CDATA[Workout:

Type: Cycle
Date: 03/20/2010
Time: 08:31:00
Total Time: 2:16:25.18
Average Heart rate: 135
Max Heart rate: 172
Calories: 1535
Average Speed: 13.92  mph
Average Cadence: 71
Max Cadence: 104

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		<item>
		<title>Cycle - 1.7 hours - 03/19/2010</title>
		<link>http://BoyerDav7909.sweat365.com/2010/03/19/cycle-17-hours-03192010/</link>
		<comments>http://BoyerDav7909.sweat365.com/2010/03/19/cycle-17-hours-03192010/#comments</comments>
		<pubDate>Fri, 19 Mar 2010 16:09:00 +0000</pubDate>
		<dc:creator>militaryrunner</dc:creator>
		
		<category><![CDATA[Cycle]]></category>

		<guid isPermaLink="false">http://BoyerDav7909.sweat365.com/?p=1311</guid>
		<description><![CDATA[32 Mile loop in Phenix City.  Turned out to be a nice ride.  I need to work on my leg strength for climbing hills.  Over 41% of my ride was under 17 mph, 17% between 17-20 and 18% between 20-23 with the remainder over 23 MPH.  I did great on the flats but once I [...]]]></description>
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		<title>Run - 1 hours - 03/18/2010</title>
		<link>http://BoyerDav7909.sweat365.com/2010/03/18/run-1-hours-03182010/</link>
		<comments>http://BoyerDav7909.sweat365.com/2010/03/18/run-1-hours-03182010/#comments</comments>
		<pubDate>Thu, 18 Mar 2010 10:45:00 +0000</pubDate>
		<dc:creator>militaryrunner</dc:creator>
		
		<category><![CDATA[Run]]></category>

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		<description><![CDATA[Recovery Run
Workout:

Type: Run
Date: 03/18/2010
Time: 05:45:00
Total Time: 1:00:19.00
Calories: 1060
Distance: 7.55 miles
Average Pace: 7:59.36/mile

]]></description>
		<wfw:commentRss>http://BoyerDav7909.sweat365.com/2010/03/18/run-1-hours-03182010/feed/</wfw:commentRss>
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		<item>
		<title>5 Mile Recovery Run</title>
		<link>http://BoyerDav7909.sweat365.com/2010/03/16/5-mile-recovery-run/</link>
		<comments>http://BoyerDav7909.sweat365.com/2010/03/16/5-mile-recovery-run/#comments</comments>
		<pubDate>Tue, 16 Mar 2010 10:49:00 +0000</pubDate>
		<dc:creator>militaryrunner</dc:creator>
		
		<category><![CDATA[Run]]></category>

		<guid isPermaLink="false">http://BoyerDav7909.sweat365.com/?p=1307</guid>
		<description><![CDATA[Recovery run; after I ran down that first hill and up the other side my pace start to pick up with the last 3 miles in the 7:40s and should have been near 8.
Workout:

Type: Run
Date: 03/16/2010
Time: 05:49:00
Total Time: 00:41:22.75
Average Heart rate: 159
Max Heart rate: 179
Calories: 727
Average Pace: 7:57.45/mile

]]></description>
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		<title>Run - 0.4 hours - 03/15/2010</title>
		<link>http://BoyerDav7909.sweat365.com/2010/03/15/run-04-hours-03152010/</link>
		<comments>http://BoyerDav7909.sweat365.com/2010/03/15/run-04-hours-03152010/#comments</comments>
		<pubDate>Mon, 15 Mar 2010 23:21:00 +0000</pubDate>
		<dc:creator>militaryrunner</dc:creator>
		
		<category><![CDATA[Run]]></category>

		<guid isPermaLink="false">http://BoyerDav7909.sweat365.com/?p=1305</guid>
		<description><![CDATA[Traveled to NC.  Once I arrived in the hotel I decided to go out for a run.  I ran a short out and back.  Once 1/2 mile into run I decided to do intervals.  I started with telephone pole to telephone pole and then gradually made them longer as the poles disappeared.
Workout:

Type: Run
Date: 03/15/2010
Time: 18:21:00
Total [...]]]></description>
		<wfw:commentRss>http://BoyerDav7909.sweat365.com/2010/03/15/run-04-hours-03152010/feed/</wfw:commentRss>
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		<title>First 10-Mile Run since November</title>
		<link>http://BoyerDav7909.sweat365.com/2010/03/12/first-10-mile-run-since-november/</link>
		<comments>http://BoyerDav7909.sweat365.com/2010/03/12/first-10-mile-run-since-november/#comments</comments>
		<pubDate>Fri, 12 Mar 2010 11:30:00 +0000</pubDate>
		<dc:creator>militaryrunner</dc:creator>
		
		<category><![CDATA[Run]]></category>

		<guid isPermaLink="false">http://BoyerDav7909.sweat365.com/?p=1302</guid>
		<description><![CDATA[I had a good ten, first time I have run greater than 10 since my Half-Iron Tri in November. I think I under estimated my current fitness level. My legs were tight from this weeks workouts so I went out quite conservative thinking I would run 8:15 miles or so. After the first 3 miles [...]]]></description>
		<wfw:commentRss>http://BoyerDav7909.sweat365.com/2010/03/12/first-10-mile-run-since-november/feed/</wfw:commentRss>
		</item>
		<item>
		<title>Run - 0.5 hours - 03/11/2010</title>
		<link>http://BoyerDav7909.sweat365.com/2010/03/11/run-05-hours-03112010/</link>
		<comments>http://BoyerDav7909.sweat365.com/2010/03/11/run-05-hours-03112010/#comments</comments>
		<pubDate>Thu, 11 Mar 2010 12:40:00 +0000</pubDate>
		<dc:creator>militaryrunner</dc:creator>
		
		<category><![CDATA[Run]]></category>

		<guid isPermaLink="false">http://BoyerDav7909.sweat365.com/?p=1297</guid>
		<description><![CDATA[I did just over an hour on the bike this morning before I headed out for this run.  So my legs were warmed up and ready to go.  I did the first mile kinda hard in 7:06 and then a recovery mile at an 8 m/m pace and then another hard mile in 6:45 and [...]]]></description>
		<wfw:commentRss>http://BoyerDav7909.sweat365.com/2010/03/11/run-05-hours-03112010/feed/</wfw:commentRss>
		</item>
		<item>
		<title>The &#8220;Race Day&#8221; DVD</title>
		<link>http://BoyerDav7909.sweat365.com/2010/03/11/the-race-day-dvd/</link>
		<comments>http://BoyerDav7909.sweat365.com/2010/03/11/the-race-day-dvd/#comments</comments>
		<pubDate>Thu, 11 Mar 2010 11:20:00 +0000</pubDate>
		<dc:creator>militaryrunner</dc:creator>
		
		<category><![CDATA[Cycle]]></category>

		<guid isPermaLink="false">http://BoyerDav7909.sweat365.com/?p=1299</guid>
		<description><![CDATA[I did the 15 min warm-up followed by the race and 6 min cool-down.  I was riding on my rollers and I set the resistance to level 2.  Last time I did the DVD I had the resistance at level 1 and did 21 mile in an hour.  Today I was able to cover 24 [...]]]></description>
		<wfw:commentRss>http://BoyerDav7909.sweat365.com/2010/03/11/the-race-day-dvd/feed/</wfw:commentRss>
		</item>
		<item>
		<title>No Swimming For 30 Days!</title>
		<link>http://BoyerDav7909.sweat365.com/2010/03/10/no-swimming-for-30-days/</link>
		<comments>http://BoyerDav7909.sweat365.com/2010/03/10/no-swimming-for-30-days/#comments</comments>
		<pubDate>Wed, 10 Mar 2010 14:05:29 +0000</pubDate>
		<dc:creator>militaryrunner</dc:creator>
		
		<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://BoyerDav7909.sweat365.com/?p=1292</guid>
		<description><![CDATA[I am not a happy camper.  I was due some immunizations.  You have to love the Army, they definately stay on top of your immuinization requirements.  Anyhow, they gave me a small pox shot.  Afterward they told me I could not go swimming for the next 30 days.  I was not happy.  I thought they [...]]]></description>
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