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	<title>IRONVAN</title>
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	<link>http://ironvan.com</link>
	<description>The trials and tribulations of an Ironman Triathlete.</description>
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		<title>IRONVAN</title>
		<link>http://ironvan.com</link>
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		<title>Pain Cave Placebo: Video(s) Of The Week</title>
		<link>http://ironvan.com/2012/02/20/pain-cave-placebo-videos-of-the-week/</link>
		<comments>http://ironvan.com/2012/02/20/pain-cave-placebo-videos-of-the-week/#comments</comments>
		<pubDate>Tue, 21 Feb 2012 05:41:19 +0000</pubDate>
		<dc:creator>Ironvan</dc:creator>
				<category><![CDATA[Uncategorized]]></category>
		<category><![CDATA[cycling]]></category>
		<category><![CDATA[indoor]]></category>
		<category><![CDATA[ironman]]></category>
		<category><![CDATA[Pain Cave]]></category>
		<category><![CDATA[Trainer]]></category>
		<category><![CDATA[Training]]></category>
		<category><![CDATA[triathlon]]></category>

		<guid isPermaLink="false">http://ironvan.com/?p=2953</guid>
		<description><![CDATA[Okay. Two videos. One is way cool. The other reminds me to never complain about training.<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=ironvan.com&amp;blog=12455557&amp;post=2953&amp;subd=ironvan&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
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		<slash:comments>0</slash:comments>
	
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			<media:title type="html">Ironvan</media:title>
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	</item>
		<item>
		<title>I Got Sole</title>
		<link>http://ironvan.com/2012/02/20/i-got-sole/</link>
		<comments>http://ironvan.com/2012/02/20/i-got-sole/#comments</comments>
		<pubDate>Tue, 21 Feb 2012 04:17:01 +0000</pubDate>
		<dc:creator>Ironvan</dc:creator>
				<category><![CDATA[Uncategorized]]></category>
		<category><![CDATA[orthotics]]></category>
		<category><![CDATA[running shoes]]></category>
		<category><![CDATA[sole]]></category>
		<category><![CDATA[triathlon]]></category>

		<guid isPermaLink="false">http://ironvan.com/?p=2935</guid>
		<description><![CDATA[Hello feet. Tonight I want to share my sole with you.  So break out the wine, dim the lights, light the candles, and let’s talk about what’s really sexy: insoles. So yes, I probably have an unhealthy and frankly illegal relationship with my shoe inserts. My search for the right pair of insoles made helping [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=ironvan.com&amp;blog=12455557&amp;post=2935&amp;subd=ironvan&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://ironvan.com/2012/02/20/i-got-sole/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
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			<media:title type="html">Ray Charles Hit the Road Jack</media:title>
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			<media:title type="html">Ironvan</media:title>
		</media:content>

		<media:content url="http://ironvan.files.wordpress.com/2012/02/ray-charles-hit-the-road-jack.jpg" medium="image">
			<media:title type="html">Ray Charles Hit the Road Jack</media:title>
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		<item>
		<title>Another Great Finding From The Triathlon America Study: Were Stingy!</title>
		<link>http://ironvan.com/2012/02/20/another-great-finding-from-the-triathlon-america-study-were-stingy/</link>
		<comments>http://ironvan.com/2012/02/20/another-great-finding-from-the-triathlon-america-study-were-stingy/#comments</comments>
		<pubDate>Mon, 20 Feb 2012 23:01:00 +0000</pubDate>
		<dc:creator>Ironvan</dc:creator>
				<category><![CDATA[Uncategorized]]></category>
		<category><![CDATA[triathlon]]></category>
		<category><![CDATA[Active.com]]></category>
		<category><![CDATA[participants]]></category>
		<category><![CDATA[statistics]]></category>
		<category><![CDATA[Triathlon Ameria]]></category>

		<guid isPermaLink="false">http://ironvan.com/?p=2931</guid>
		<description><![CDATA[Here is some more data coming from the aforementioned Triathlon America/Active.com study, this time from Bloomberg. Were stingy! While we like to travel, we also like to find cheap hotel rooms. About 20% of triathletes stay in &#8220;luxury&#8221; hotels. I wonder if they took into account that most hotels significantly increase their price during Ironman [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=ironvan.com&amp;blog=12455557&amp;post=2931&amp;subd=ironvan&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://ironvan.com/2012/02/20/another-great-finding-from-the-triathlon-america-study-were-stingy/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
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			<media:title type="html">Ironvan</media:title>
		</media:content>

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			<media:title type="html">Fullscreen capture 2202012 113018 AM</media:title>
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		<item>
		<title>Results of the Active.Com and Triathlon America Triathlon Participant Study</title>
		<link>http://ironvan.com/2012/02/20/results-of-the-active-com-and-triathlon-america-triathlon-participant-study/</link>
		<comments>http://ironvan.com/2012/02/20/results-of-the-active-com-and-triathlon-america-triathlon-participant-study/#comments</comments>
		<pubDate>Mon, 20 Feb 2012 18:38:01 +0000</pubDate>
		<dc:creator>Ironvan</dc:creator>
				<category><![CDATA[Uncategorized]]></category>
		<category><![CDATA[Active.com]]></category>
		<category><![CDATA[business]]></category>
		<category><![CDATA[participants]]></category>
		<category><![CDATA[study]]></category>
		<category><![CDATA[triathlon]]></category>
		<category><![CDATA[Triathlon America]]></category>

		<guid isPermaLink="false">http://ironvan.com/?p=2926</guid>
		<description><![CDATA[At the Triathlon America conference, the results of a study designed &#8220;to better understand the behaviors, attitudes and motivations of both new and experienced triathletes&#8221; by Active Network and Triathlon America were announced today. The N for this study is 1700, and was composed of members from the Active.com® Lifestyle Panel. I haven&#8217;t been able [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=ironvan.com&amp;blog=12455557&amp;post=2926&amp;subd=ironvan&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://ironvan.com/2012/02/20/results-of-the-active-com-and-triathlon-america-triathlon-participant-study/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
		<media:content url="http://1.gravatar.com/avatar/7a0aa5b6595e3c0b77c7457eb2c6eccf?s=96&#38;d=identicon&#38;r=G" medium="image">
			<media:title type="html">Ironvan</media:title>
		</media:content>

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			<media:title type="html">Fullscreen capture 2202012 113018 AM</media:title>
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	</item>
		<item>
		<title>Ode To P2</title>
		<link>http://ironvan.com/2012/02/20/ode-to-p2/</link>
		<comments>http://ironvan.com/2012/02/20/ode-to-p2/#comments</comments>
		<pubDate>Mon, 20 Feb 2012 16:59:57 +0000</pubDate>
		<dc:creator>Ironvan</dc:creator>
				<category><![CDATA[Uncategorized]]></category>
		<category><![CDATA[cervelo]]></category>
		<category><![CDATA[P2]]></category>
		<category><![CDATA[Snapseed]]></category>
		<category><![CDATA[triathlon]]></category>

		<guid isPermaLink="false">http://ironvan.com/?p=2914</guid>
		<description><![CDATA[Someone likes his new bike very much. And my iPhone. Having some fun with the Snapseed app. &#160;<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=ironvan.com&amp;blog=12455557&amp;post=2914&amp;subd=ironvan&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://ironvan.com/2012/02/20/ode-to-p2/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
		<media:content url="http://1.gravatar.com/avatar/7a0aa5b6595e3c0b77c7457eb2c6eccf?s=96&#38;d=identicon&#38;r=G" medium="image">
			<media:title type="html">Ironvan</media:title>
		</media:content>
	</item>
		<item>
		<title>New Age Group Ranking System by WTC</title>
		<link>http://ironvan.com/2012/02/14/new-age-group-ranking-system-by-wtc/</link>
		<comments>http://ironvan.com/2012/02/14/new-age-group-ranking-system-by-wtc/#comments</comments>
		<pubDate>Tue, 14 Feb 2012 22:12:12 +0000</pubDate>
		<dc:creator>Ironvan</dc:creator>
				<category><![CDATA[Uncategorized]]></category>
		<category><![CDATA[Age Group Ranking]]></category>
		<category><![CDATA[ironman]]></category>

		<guid isPermaLink="false">http://ironvan.com/?p=2909</guid>
		<description><![CDATA[Today, WTC began phasing its new Age Group Ranking system. I am not sure why they chose Valentine&#8217;s Day to start this. It&#8217;s probably because they know exercise obsessed triathletes are typically single, or will soon be single when they tell their SO to delay dinner so they can get a VO2 Sufferfest session in [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=ironvan.com&amp;blog=12455557&amp;post=2909&amp;subd=ironvan&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://ironvan.com/2012/02/14/new-age-group-ranking-system-by-wtc/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
		<media:content url="http://1.gravatar.com/avatar/7a0aa5b6595e3c0b77c7457eb2c6eccf?s=96&#38;d=identicon&#38;r=G" medium="image">
			<media:title type="html">Ironvan</media:title>
		</media:content>

		<media:content url="http://ironvan.files.wordpress.com/2012/02/80362-004-023f.jpg" medium="image">
			<media:title type="html">80362-004-023f</media:title>
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	</item>
		<item>
		<title>Pain Cave Placebo: Video of the Week</title>
		<link>http://ironvan.com/2012/02/13/pain-cave-placebo-video-of-the-week-4/</link>
		<comments>http://ironvan.com/2012/02/13/pain-cave-placebo-video-of-the-week-4/#comments</comments>
		<pubDate>Tue, 14 Feb 2012 05:36:28 +0000</pubDate>
		<dc:creator>Ironvan</dc:creator>
				<category><![CDATA[Uncategorized]]></category>
		<category><![CDATA[ironman]]></category>
		<category><![CDATA[Pain Cave]]></category>
		<category><![CDATA[Trainer]]></category>
		<category><![CDATA[triathlon]]></category>
		<category><![CDATA[video]]></category>

		<guid isPermaLink="false">http://ironvan.com/?p=2905</guid>
		<description><![CDATA[Looks like I set some hearts on fire with my video last week. But lets face it. While that video was great, the ratio of bull to bike riding was not right. So, in the spirit of Sufferfest, I bring you this orgy of lycra and carbon: Seriously though&#8230;why is not in HD. Its 2012. [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=ironvan.com&amp;blog=12455557&amp;post=2905&amp;subd=ironvan&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://ironvan.com/2012/02/13/pain-cave-placebo-video-of-the-week-4/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
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			<media:title type="html">Ironvan</media:title>
		</media:content>
	</item>
		<item>
		<title>The New Ironman Coeur d&#8217;Alene Bike Course</title>
		<link>http://ironvan.com/2012/02/10/the-ironman-coeur-dalene-bike-course/</link>
		<comments>http://ironvan.com/2012/02/10/the-ironman-coeur-dalene-bike-course/#comments</comments>
		<pubDate>Fri, 10 Feb 2012 20:21:24 +0000</pubDate>
		<dc:creator>Ironvan</dc:creator>
				<category><![CDATA[Uncategorized]]></category>
		<category><![CDATA[bike]]></category>
		<category><![CDATA[changes]]></category>
		<category><![CDATA[Coeur d'Alene]]></category>
		<category><![CDATA[course]]></category>
		<category><![CDATA[hills]]></category>
		<category><![CDATA[ironman]]></category>
		<category><![CDATA[triathlon]]></category>

		<guid isPermaLink="false">http://ironvan.com/?p=2899</guid>
		<description><![CDATA[Wow. I knew they were going to change the course, but I didn&#8217;t think this much. All those hills that had a special place in my heart are gone. Surely, they are replaced by other hills, but man, I kind of expected I would be racing the same terrain for years to come. I guess [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=ironvan.com&amp;blog=12455557&amp;post=2899&amp;subd=ironvan&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://ironvan.com/2012/02/10/the-ironman-coeur-dalene-bike-course/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
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			<media:title type="html">Ironvan</media:title>
		</media:content>

		<media:content url="http://ironvan.files.wordpress.com/2012/02/fullscreen-capture-2102012-11740-pm.jpg" medium="image">
			<media:title type="html">Fullscreen capture 2102012 11740 PM</media:title>
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			<media:title type="html">Fullscreen capture 2102012 11926 PM</media:title>
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		<item>
		<title>I Like The Bike: NEW FTP</title>
		<link>http://ironvan.com/2012/02/09/i-like-the-bike-new-ftp/</link>
		<comments>http://ironvan.com/2012/02/09/i-like-the-bike-new-ftp/#comments</comments>
		<pubDate>Fri, 10 Feb 2012 03:29:47 +0000</pubDate>
		<dc:creator>Ironvan</dc:creator>
				<category><![CDATA[Uncategorized]]></category>
		<category><![CDATA[cycling]]></category>
		<category><![CDATA[ftp]]></category>
		<category><![CDATA[indoor]]></category>
		<category><![CDATA[ironman]]></category>
		<category><![CDATA[test]]></category>
		<category><![CDATA[The Sufferfest]]></category>
		<category><![CDATA[Threshold]]></category>
		<category><![CDATA[Trainer]]></category>
		<category><![CDATA[Trainer Road]]></category>
		<category><![CDATA[triathlon]]></category>

		<guid isPermaLink="false">http://ironvan.com/?p=2888</guid>
		<description><![CDATA[Well, I&#8217;ll be damned.For my first ride on what I am calling Knight Rider, I did a 2X20 test.Here it is: I have a new all time high FTP of 218! Up only 3.3% but I&#8217;ll take anything. Was a little backwards with pacing as first 20 min came in at 220 and second at [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=ironvan.com&amp;blog=12455557&amp;post=2888&amp;subd=ironvan&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://ironvan.com/2012/02/09/i-like-the-bike-new-ftp/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
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			<media:title type="html">Fullscreen capture 292012 81620 PM</media:title>
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			<media:title type="html">Ironvan</media:title>
		</media:content>

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			<media:title type="html">Fullscreen capture 292012 81620 PM</media:title>
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		<item>
		<title>Pain Cave Placebo: Video of the Week</title>
		<link>http://ironvan.com/2012/02/08/pain-cave-placebo-video-of-the-week-3/</link>
		<comments>http://ironvan.com/2012/02/08/pain-cave-placebo-video-of-the-week-3/#comments</comments>
		<pubDate>Thu, 09 Feb 2012 03:20:05 +0000</pubDate>
		<dc:creator>Ironvan</dc:creator>
				<category><![CDATA[Uncategorized]]></category>
		<category><![CDATA[cycling]]></category>
		<category><![CDATA[indoor]]></category>
		<category><![CDATA[ironman]]></category>
		<category><![CDATA[Trainer]]></category>
		<category><![CDATA[triathlon]]></category>
		<category><![CDATA[TriSixPack]]></category>

		<guid isPermaLink="false">http://ironvan.com/?p=2883</guid>
		<description><![CDATA[This one goes out to The Teacher.<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=ironvan.com&amp;blog=12455557&amp;post=2883&amp;subd=ironvan&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://ironvan.com/2012/02/08/pain-cave-placebo-video-of-the-week-3/feed/</wfw:commentRss>
		<slash:comments>1</slash:comments>
	
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