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	<title>Doug Ledford</title>
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	<link>http://xsintricity.com/dledford</link>
	<description>Danger!  Offensive comments ahead!</description>
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		<title>Livejournal import went well</title>
		<link>http://xsintricity.com/dledford/2009/12/10/livejournal-import-went-well</link>
		<comments>http://xsintricity.com/dledford/2009/12/10/livejournal-import-went-well#comments</comments>
		<pubDate>Thu, 10 Dec 2009 16:12:18 +0000</pubDate>
		<dc:creator>dledford</dc:creator>
				<category><![CDATA[random junk]]></category>
		<category><![CDATA[data import]]></category>
		<category><![CDATA[livejournal]]></category>

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		<description><![CDATA[No hiccups, no lost stuff (that I can tell).  Nothing got categorized, but it did at least pick up the tags.
]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Exercise postings</title>
		<link>http://xsintricity.com/dledford/2009/09/29/exercise-postings</link>
		<comments>http://xsintricity.com/dledford/2009/09/29/exercise-postings#comments</comments>
		<pubDate>Wed, 30 Sep 2009 00:05:00 +0000</pubDate>
		<dc:creator>dledford</dc:creator>
				<category><![CDATA[exercise]]></category>

		<guid isPermaLink="false">http://xsintricity.com/dledford/2009/09/29/exercise-postings/</guid>
		<description><![CDATA[Well, they sorta stopped suddenly.  That doesn&#8217;t mean I&#8217;m not doing any, it&#8217;s just that I bought a Garmin Forerunner 305 which does heart rate logging in addition to GPS position logging and other really neat things.  It comes with the Garmin Training Center software which allows you to upload those logs and [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>Exercise: Sep, 25</title>
		<link>http://xsintricity.com/dledford/2009/09/25/exercise-sep-25</link>
		<comments>http://xsintricity.com/dledford/2009/09/25/exercise-sep-25#comments</comments>
		<pubDate>Fri, 25 Sep 2009 20:26:00 +0000</pubDate>
		<dc:creator>dledford</dc:creator>
				<category><![CDATA[exercise]]></category>

		<guid isPermaLink="false">http://xsintricity.com/dledford/2009/09/25/exercise-sep-25/</guid>
		<description><![CDATA[Did a metabolic assessment today.  The key point: my VO2 *SUCKS*.  Gotta get my aerobic capability up.  I&#8217;ve been pushing myself pretty much exclusively anaerobically.  Also decided to up my daily activity (not workouts, just activity, in this case walking) so I can eat a more normal amount of food, but [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>Exercise: Sep, 23</title>
		<link>http://xsintricity.com/dledford/2009/09/23/exercise-sep-23</link>
		<comments>http://xsintricity.com/dledford/2009/09/23/exercise-sep-23#comments</comments>
		<pubDate>Wed, 23 Sep 2009 17:47:00 +0000</pubDate>
		<dc:creator>dledford</dc:creator>
				<category><![CDATA[exercise]]></category>

		<guid isPermaLink="false">http://xsintricity.com/dledford/2009/09/23/exercise-sep-23/</guid>
		<description><![CDATA[I signed up for a metabolic test on Friday.  The test requires that I be &#8220;well rested, with absolutely no muscle soreness&#8221;.  So, I decided to forego a zone 4-5 workout today and instead am sticking with zone 3 as that doesn&#8217;t impact my muscles so much.  I&#8217;ll probably take tomorrow off [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>Exercise: Sep, 22 redux</title>
		<link>http://xsintricity.com/dledford/2009/09/22/exercise-sep-22-redux</link>
		<comments>http://xsintricity.com/dledford/2009/09/22/exercise-sep-22-redux#comments</comments>
		<pubDate>Wed, 23 Sep 2009 01:25:00 +0000</pubDate>
		<dc:creator>dledford</dc:creator>
				<category><![CDATA[exercise]]></category>

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		<description><![CDATA[So, the zone 3 workout is so easy, that I did another 64 minutes of it while watching Heroes tonight.
Weight: 191 (190.6)
Time: 1:04:04
In Zone: 1:00:06
Avg HR: 149
Peak HR: 157
Min HR: 91
Tot Cal: 1152 (409)
Recovery: 29 (150-121)
]]></description>
		<wfw:commentRss>http://xsintricity.com/dledford/2009/09/22/exercise-sep-22-redux/feed</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Exercise: Sep, 22</title>
		<link>http://xsintricity.com/dledford/2009/09/22/exercise-sep-22</link>
		<comments>http://xsintricity.com/dledford/2009/09/22/exercise-sep-22#comments</comments>
		<pubDate>Tue, 22 Sep 2009 21:36:00 +0000</pubDate>
		<dc:creator>dledford</dc:creator>
				<category><![CDATA[exercise]]></category>

		<guid isPermaLink="false">http://xsintricity.com/dledford/2009/09/22/exercise-sep-22/</guid>
		<description><![CDATA[So I decided to start doing my exercise in an organised fashion.  What does that mean?  Well, I&#8217;ve been just pushing myself without any clear goals.  I&#8217;ve certainly made progress, but I probably could have done better if I planned things out a bit.  For instance, you shouldn&#8217;t do two hard [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>Exercise: Sep, 21</title>
		<link>http://xsintricity.com/dledford/2009/09/21/exercise-sep-21</link>
		<comments>http://xsintricity.com/dledford/2009/09/21/exercise-sep-21#comments</comments>
		<pubDate>Mon, 21 Sep 2009 20:19:00 +0000</pubDate>
		<dc:creator>dledford</dc:creator>
				<category><![CDATA[exercise]]></category>

		<guid isPermaLink="false">http://xsintricity.com/dledford/2009/09/21/exercise-sep-21/</guid>
		<description><![CDATA[Just took it easy today.  A little over 4 mile walk with the new puppy, not too fast, but did do the hills versus the flats.  The lookup table puts it at 525 calories.
]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Exercise: Sep, 20</title>
		<link>http://xsintricity.com/dledford/2009/09/20/exercise-sep-20</link>
		<comments>http://xsintricity.com/dledford/2009/09/20/exercise-sep-20#comments</comments>
		<pubDate>Sun, 20 Sep 2009 15:33:00 +0000</pubDate>
		<dc:creator>dledford</dc:creator>
				<category><![CDATA[exercise]]></category>

		<guid isPermaLink="false">http://xsintricity.com/dledford/2009/09/20/exercise-sep-20/</guid>
		<description><![CDATA[Did a 3.11 mile walk/jog combo.  The GPS tracker said my average speed was 5.1mph, so it was definitely more jogging than walking.
Weight: 191 (191.4, went up 3 lbs from yesterday because of the potluck last night!)
Time: 37:17.43
In Zone: 35:46
Avg HR: 171
Peak HR: 184
Min HR: 113
Tot Cal: 843 (508)
Recovery: 22 (177-155)
]]></description>
		<wfw:commentRss>http://xsintricity.com/dledford/2009/09/20/exercise-sep-20/feed</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Exercise: Sep, 19</title>
		<link>http://xsintricity.com/dledford/2009/09/19/exercise-sep-19</link>
		<comments>http://xsintricity.com/dledford/2009/09/19/exercise-sep-19#comments</comments>
		<pubDate>Sat, 19 Sep 2009 15:54:00 +0000</pubDate>
		<dc:creator>dledford</dc:creator>
				<category><![CDATA[exercise]]></category>

		<guid isPermaLink="false">http://xsintricity.com/dledford/2009/09/19/exercise-sep-19/</guid>
		<description><![CDATA[Did a little walk/job combo today.  Nothing much.  2 1/2 miles total, 1 1/2 miles of it jogging.  Only enabled the heart rate monitor for the jogging part, but there was about 10 more minutes of walking.
Weight: 191 (188.2)
Time: 12:51.51
In Zone: 11:58
Avg HR: 170
Peak HR: 186
Min HR: 105
Tot Cal: 288 (watch said [...]]]></description>
		<wfw:commentRss>http://xsintricity.com/dledford/2009/09/19/exercise-sep-19/feed</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Exercise: Sep, 18</title>
		<link>http://xsintricity.com/dledford/2009/09/18/exercise-sep-18</link>
		<comments>http://xsintricity.com/dledford/2009/09/18/exercise-sep-18#comments</comments>
		<pubDate>Sat, 19 Sep 2009 01:16:00 +0000</pubDate>
		<dc:creator>dledford</dc:creator>
				<category><![CDATA[exercise]]></category>

		<guid isPermaLink="false">http://xsintricity.com/dledford/2009/09/18/exercise-sep-18/</guid>
		<description><![CDATA[32 minutes on the elliptical trainer:
Weight: 191 (189.0)
Time: 32:04:55
In Zone: 24:06
Avg HR: 177
Peak HR: 188
Min HR: 97
Tot Cal: 766 (373)
Recovery: 52 (187-135)
]]></description>
		<wfw:commentRss>http://xsintricity.com/dledford/2009/09/18/exercise-sep-18/feed</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Exercise: Sep, 14</title>
		<link>http://xsintricity.com/dledford/2009/09/14/exercise-sep-14</link>
		<comments>http://xsintricity.com/dledford/2009/09/14/exercise-sep-14#comments</comments>
		<pubDate>Mon, 14 Sep 2009 22:12:00 +0000</pubDate>
		<dc:creator>dledford</dc:creator>
				<category><![CDATA[exercise]]></category>

		<guid isPermaLink="false">http://xsintricity.com/dledford/2009/09/14/exercise-sep-14/</guid>
		<description><![CDATA[64 minutes on the elliptical trainer:
Weight: 191 (189.0)
Time: 1:04:03
In Zone: 1:01:32
Avg HR: 177
Peak HR: 187
Min HR: 117
Tot Cal: 1531 (612)
Recovery: 48 (185-137)
]]></description>
		<wfw:commentRss>http://xsintricity.com/dledford/2009/09/14/exercise-sep-14/feed</wfw:commentRss>
		<slash:comments>0</slash:comments>
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		<item>
		<title>Exercise: Sep, 13</title>
		<link>http://xsintricity.com/dledford/2009/09/13/exercise-sep-13</link>
		<comments>http://xsintricity.com/dledford/2009/09/13/exercise-sep-13#comments</comments>
		<pubDate>Sun, 13 Sep 2009 17:01:00 +0000</pubDate>
		<dc:creator>dledford</dc:creator>
				<category><![CDATA[exercise]]></category>

		<guid isPermaLink="false">http://xsintricity.com/dledford/2009/09/13/exercise-sep-13/</guid>
		<description><![CDATA[62 minutes on the elliptical trainer:
Weight: 191 (191.0)
Time: 1:01:57
In Zone: 56:54
Avg HR: 172
Peak HR: 185
Min HR: 96
Tot Cal: 1415 (650)
Recovery: 42 (184-142)
]]></description>
		<wfw:commentRss>http://xsintricity.com/dledford/2009/09/13/exercise-sep-13/feed</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>For record keeping&#8217;s sake&#8230;</title>
		<link>http://xsintricity.com/dledford/2009/09/12/for-record-keepings-sake</link>
		<comments>http://xsintricity.com/dledford/2009/09/12/for-record-keepings-sake#comments</comments>
		<pubDate>Sat, 12 Sep 2009 15:30:00 +0000</pubDate>
		<dc:creator>dledford</dc:creator>
				<category><![CDATA[exercise]]></category>

		<guid isPermaLink="false">http://xsintricity.com/dledford/2009/09/12/for-record-keepings-sake/</guid>
		<description><![CDATA[I took some measurements of my body so I can compare them to later on when I&#8217;ve lost more weight:
Biggest part of belly: 42&#8243;
Waist:                 39&#8243;
Hips:               [...]]]></description>
		<wfw:commentRss>http://xsintricity.com/dledford/2009/09/12/for-record-keepings-sake/feed</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Exercise: Sep, 11</title>
		<link>http://xsintricity.com/dledford/2009/09/11/exercise-sep-11</link>
		<comments>http://xsintricity.com/dledford/2009/09/11/exercise-sep-11#comments</comments>
		<pubDate>Fri, 11 Sep 2009 22:04:00 +0000</pubDate>
		<dc:creator>dledford</dc:creator>
				<category><![CDATA[exercise]]></category>

		<guid isPermaLink="false">http://xsintricity.com/dledford/2009/09/11/exercise-sep-11/</guid>
		<description><![CDATA[Took another 4 mile walk, no jogging.  Legs still hurt, so I&#8217;m giving them another day off to recuperate (I consider these walks a calorie burning activity only, not really enough energy output to count as exercise).  Plus I was testing out the walking comfort of the new shoes.  However, I did [...]]]></description>
		<wfw:commentRss>http://xsintricity.com/dledford/2009/09/11/exercise-sep-11/feed</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Exercise: Sep, 10</title>
		<link>http://xsintricity.com/dledford/2009/09/10/exercise-sep-10</link>
		<comments>http://xsintricity.com/dledford/2009/09/10/exercise-sep-10#comments</comments>
		<pubDate>Thu, 10 Sep 2009 16:34:00 +0000</pubDate>
		<dc:creator>dledford</dc:creator>
				<category><![CDATA[exercise]]></category>

		<guid isPermaLink="false">http://xsintricity.com/dledford/2009/09/10/exercise-sep-10/</guid>
		<description><![CDATA[No heart rate monitor today.  Did the same basic 4 mile trek out on the roads today, but since my quads are killing me from yesterday&#8217;s jogging, I just walked the entire thing.  According to my GPS tracker, I did 4.29 miles in 1:15:12 at an average speed of 3.4mph.  I plugged [...]]]></description>
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		<slash:comments>1</slash:comments>
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