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	<title>DaShaun</title>
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	<link>http://www.dashaun.net</link>
	<description>That guy that did that thing that one time</description>
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		<title>Long Run &#8211; Eagle Creek by dashauncarter at Garmin Connect &#8211; Details</title>
		<link>http://www.dashaun.net/2012/02/06/long-run-eagle-creek-by-dashauncarter-at-garmin-connect-details/</link>
		<comments>http://www.dashaun.net/2012/02/06/long-run-eagle-creek-by-dashauncarter-at-garmin-connect-details/#comments</comments>
		<pubDate>Mon, 06 Feb 2012 21:32:50 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[DaShaun]]></category>

		<guid isPermaLink="false">http://www.dashaun.net/?p=1158</guid>
		<description><![CDATA[Long Run &#8211; Eagle Creek by dashauncarter at Garmin Connect &#8211; Details.]]></description>
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		<title>Longest run of my training cycle complete</title>
		<link>http://www.dashaun.net/2012/02/05/longest-run-of-my-training-cycle-complete/</link>
		<comments>http://www.dashaun.net/2012/02/05/longest-run-of-my-training-cycle-complete/#comments</comments>
		<pubDate>Mon, 06 Feb 2012 01:45:50 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[running]]></category>

		<guid isPermaLink="false">http://www.dashaun.net/?p=1151</guid>
		<description><![CDATA[I let my virtual partner (9:50) get out to a good lead. I had Tyson with me the first 2.5 miles and I had to take a natural break. I didn&#8217;t stop my watch just to see how prepared I actually am. I used this as a mental toughness workout. I wanted to catch the [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Twitter Weekly Updates for 2012-02-05</title>
		<link>http://www.dashaun.net/2012/02/05/twitter-weekly-updates-for-2012-02-05/</link>
		<comments>http://www.dashaun.net/2012/02/05/twitter-weekly-updates-for-2012-02-05/#comments</comments>
		<pubDate>Sun, 05 Feb 2012 10:59:00 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[DaShaun]]></category>

		<guid isPermaLink="false">http://www.dashaun.net/2012/02/05/twitter-weekly-updates-for-2012-02-05/</guid>
		<description><![CDATA[It&#039;s race day! # Huge PR. Cut 5 minutes. My 10k pace today was faster than my 5k race-pace in December. 48:33 unofficially. #groundhog10k # 48:30.9 officially!!!!!! Groundhog 10k. Results are on KC Running Co. website. # Can&#039;t sleep. # &#34;&#8230; cancer doesn&#039;t care if you&#039;re pro-choice, anti-choice, progressive, conservative&#8230;&#34; Patrick Hurd # My phone [...]]]></description>
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		<title>Groundhog 10k</title>
		<link>http://www.dashaun.net/2012/01/30/groundhog-10k-2/</link>
		<comments>http://www.dashaun.net/2012/01/30/groundhog-10k-2/#comments</comments>
		<pubDate>Tue, 31 Jan 2012 03:18:39 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Events]]></category>

		<guid isPermaLink="false">http://www.dashaun.net/?p=1142</guid>
		<description><![CDATA[I wasn&#8217;t really feeling like I was going to have a good race. I have had some great workouts the weekends leading up to the race. I also had some serious pain-in-my-feet issue. I was pretty confident that I was going to get a PR but I didn&#8217;t think that I would get anywhere close [...]]]></description>
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		<title>Twitter Weekly Updates for 2012-01-29</title>
		<link>http://www.dashaun.net/2012/01/29/twitter-weekly-updates-for-2012-01-29/</link>
		<comments>http://www.dashaun.net/2012/01/29/twitter-weekly-updates-for-2012-01-29/#comments</comments>
		<pubDate>Sun, 29 Jan 2012 10:59:00 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[DaShaun]]></category>

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		<description><![CDATA[I just unlocked the Level 2 &#34;Hot Tamale&#34; badge on @foursquare! In it to win it! http://t.co/y1byYmMB # RT @BeanCountinGal RT @KCBizjournal: KC average pay: $44K http://t.co/Lu8H13A0 # About Kansas City Restaurant Week : http://t.co/fbnkC3Ur Official Travel Source http://t.co/OcpbO6HX via @visitkc # I&#039;ve only got 3 runs, ever, that are longer than 22 miles. Two [...]]]></description>
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		<title>Twitter Weekly Updates for 2012-01-22</title>
		<link>http://www.dashaun.net/2012/01/22/twitter-weekly-updates-for-2012-01-22/</link>
		<comments>http://www.dashaun.net/2012/01/22/twitter-weekly-updates-for-2012-01-22/#comments</comments>
		<pubDate>Sun, 22 Jan 2012 10:59:00 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[DaShaun]]></category>

		<guid isPermaLink="false">http://www.dashaun.net/2012/01/22/twitter-weekly-updates-for-2012-01-22/</guid>
		<description><![CDATA[Heading to get some custom coaching from @swimmer_whitney # Some data is just too good to argue with. # Happy MLK day! # I&#039;m not a superstar like @runner_steve, but I also increased my VO2Max this year. From 41 to 42.4. # I guess my day can only get better. Just got hit by bird [...]]]></description>
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		<title>Lots of stuff happened this week</title>
		<link>http://www.dashaun.net/2012/01/15/lots-of-stuff-happened-this-week/</link>
		<comments>http://www.dashaun.net/2012/01/15/lots-of-stuff-happened-this-week/#comments</comments>
		<pubDate>Mon, 16 Jan 2012 03:56:31 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[DaShaun]]></category>

		<guid isPermaLink="false">http://www.dashaun.net/?p=1134</guid>
		<description><![CDATA[There was lots of other stuff besides training and VO2 testing. Work has been going pretty great too. This week was really just a very productive week. I got a lot done and I felt like I was able to help quite a few people out this week too. I got a house project done [...]]]></description>
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		<title>Twitter Weekly Updates for 2012-01-15</title>
		<link>http://www.dashaun.net/2012/01/15/twitter-weekly-updates-for-2012-01-15/</link>
		<comments>http://www.dashaun.net/2012/01/15/twitter-weekly-updates-for-2012-01-15/#comments</comments>
		<pubDate>Sun, 15 Jan 2012 10:59:00 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[DaShaun]]></category>

		<guid isPermaLink="false">http://www.dashaun.net/2012/01/15/twitter-weekly-updates-for-2012-01-15/</guid>
		<description><![CDATA[I did 17 miles in my neighborhood. I thought it would get boring, but it didn&#039;t. I stopped at home every 2.5 miles. Zone 1. Felt great! # http://t.co/xyt7aOvl My 2009 in review. # Had a good lunch workout. Needed to clear my head. 17+ miles on the bike. I&#039;ve lost all of the &#34;holiday&#34; [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>VO2 Max (Submax) Fitness Test &#8211; Part 2</title>
		<link>http://www.dashaun.net/2012/01/12/vo2-max-submax-fitness-test-part-2/</link>
		<comments>http://www.dashaun.net/2012/01/12/vo2-max-submax-fitness-test-part-2/#comments</comments>
		<pubDate>Fri, 13 Jan 2012 02:32:10 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[DaShaun]]></category>

		<guid isPermaLink="false">http://www.dashaun.net/?p=1132</guid>
		<description><![CDATA[This part wasn&#8217;t nearly as cool. I sat in a machine and tried to keep a consistent RPM while they increased the resistance and measured my heart rate. It felt easy, but I guess my heart was saying something different. After than I did a stair-step test. Basically go up and down steps 20 times, [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>VO2 Max Fitness Test &#8211; Part 1</title>
		<link>http://www.dashaun.net/2012/01/10/vo2-max-fitness-test-part-1/</link>
		<comments>http://www.dashaun.net/2012/01/10/vo2-max-fitness-test-part-1/#comments</comments>
		<pubDate>Wed, 11 Jan 2012 03:49:10 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[running]]></category>

		<guid isPermaLink="false">http://www.dashaun.net/?p=1127</guid>
		<description><![CDATA[This is the second study I&#8217;ve participated in at KU.  Today was almost as cool as the first one. I got strapped to an EKG. I got a real breathing tube for measuring VO2. Then I started running on a treadmill.  3 minute intervals with increased incline and pace each interval. I was smiling for [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Twitter Weekly Updates for 2012-01-08</title>
		<link>http://www.dashaun.net/2012/01/08/twitter-weekly-updates-for-2012-01-08/</link>
		<comments>http://www.dashaun.net/2012/01/08/twitter-weekly-updates-for-2012-01-08/#comments</comments>
		<pubDate>Sun, 08 Jan 2012 10:59:00 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[DaShaun]]></category>

		<guid isPermaLink="false">http://www.dashaun.net/2012/01/08/twitter-weekly-updates-for-2012-01-08/</guid>
		<description><![CDATA[16 miles done to start 2012. Only 1486 more to go. #running # I&#039;ve got 6 more 1U rack servers that I need to offload, cheap. Great for recording studio, gaming server, media server or home automation. # What are we doing for @babydoll9074 birthday this weekend? # I know I haven&#039;t mentioned it lately, [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>Twitter Weekly Updates for 2012-01-01</title>
		<link>http://www.dashaun.net/2012/01/01/twitter-weekly-updates-for-2012-01-01/</link>
		<comments>http://www.dashaun.net/2012/01/01/twitter-weekly-updates-for-2012-01-01/#comments</comments>
		<pubDate>Sun, 01 Jan 2012 10:59:00 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[DaShaun]]></category>

		<guid isPermaLink="false">http://www.dashaun.net/2012/01/01/twitter-weekly-updates-for-2012-01-01/</guid>
		<description><![CDATA[Unpacked a couple boxes that have been packed since 1995. It feels like I&#039;ve made good on a lot of promises to myself. #emotional # Same boxes remind me of how many opportunities I squandered along the way. I wouldn&#039;t change anything though. Life is good! # The #1 problem with running at night is [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>Back at it and doing the workout</title>
		<link>http://www.dashaun.net/2011/12/26/back-at-it-and-doing-the-workout/</link>
		<comments>http://www.dashaun.net/2011/12/26/back-at-it-and-doing-the-workout/#comments</comments>
		<pubDate>Tue, 27 Dec 2011 05:26:58 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[triathlon]]></category>

		<guid isPermaLink="false">http://www.dashaun.net/?p=1121</guid>
		<description><![CDATA[My lack of updates is directly related to the lack of time I&#8217;ve had to think about my training. The new baby at home has changed everything and I&#8217;m still in a tailspin because of her. I&#8217;ve got some pretty aggressive goals for 2012. I&#8217;ve also got a lot less time to waste during the [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>Twitter Weekly Updates for 2011-12-25</title>
		<link>http://www.dashaun.net/2011/12/25/twitter-weekly-updates-for-2011-12-25/</link>
		<comments>http://www.dashaun.net/2011/12/25/twitter-weekly-updates-for-2011-12-25/#comments</comments>
		<pubDate>Sun, 25 Dec 2011 10:59:00 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[DaShaun]]></category>

		<guid isPermaLink="false">http://www.dashaun.net/2011/12/25/twitter-weekly-updates-for-2011-12-25/</guid>
		<description><![CDATA[RT @DEVOPS_BORAT If run command over ssh in for loop of 100 machine is wrong, I not want of be right. # Getting to have lunch with @jillianranee makes any day even better! # My daughter is a hacker already, @babyeac is getting an @arduino for her 4th birthday (in 2015) # I&#039;ve made it [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>Twitter Weekly Updates for 2011-12-18</title>
		<link>http://www.dashaun.net/2011/12/18/twitter-weekly-updates-for-2011-12-18/</link>
		<comments>http://www.dashaun.net/2011/12/18/twitter-weekly-updates-for-2011-12-18/#comments</comments>
		<pubDate>Sun, 18 Dec 2011 10:59:00 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[DaShaun]]></category>

		<guid isPermaLink="false">http://www.dashaun.net/2011/12/18/twitter-weekly-updates-for-2011-12-18/</guid>
		<description><![CDATA[Why I chose @garmin Reason #48 : they pay for me to race once every month. # Why I chose @garmin Reason #49 : December and January sponsored races are underground ( 68 degrees ) # Did I mention that its race day? #jinglebell5k # No PR today. I spent 20 minutes throwing up and [...]]]></description>
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