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	<title>mwg &#187; misc</title>
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	<link>http://mwg.com.au/wordpress</link>
	<description>talking to ones self</description>
	<lastBuildDate>Wed, 01 Feb 2012 09:00:00 +0000</lastBuildDate>
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		<item>
		<title>cross training?</title>
		<link>http://mwg.com.au/wordpress/archives/2414</link>
		<comments>http://mwg.com.au/wordpress/archives/2414#comments</comments>
		<pubDate>Wed, 01 Feb 2012 09:00:00 +0000</pubDate>
		<dc:creator>mwg</dc:creator>
				<category><![CDATA[misc]]></category>
		<category><![CDATA[video]]></category>

		<guid isPermaLink="false">http://mwg.com.au/wordpress/?p=2414</guid>
		<description><![CDATA[<p>&#8230; <a href="http://mwg.com.au/wordpress/archives/2414" class="read_more">continue...</a></p>]]></description>
			<content:encoded><![CDATA[<p><iframe width="544" height="369" src="http://www.youtube.com/embed/UjtPn4orR9A" frameborder="0" allowfullscreen></iframe></p>
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		<title>rain in</title>
		<link>http://mwg.com.au/wordpress/archives/2399</link>
		<comments>http://mwg.com.au/wordpress/archives/2399#comments</comments>
		<pubDate>Thu, 26 Jan 2012 09:37:10 +0000</pubDate>
		<dc:creator>mwg</dc:creator>
				<category><![CDATA[misc]]></category>

		<guid isPermaLink="false">http://mwg.com.au/wordpress/?p=2399</guid>
		<description><![CDATA[<p></p>
<p>i&#8217;m so lovin&#8217; the bike atm. i just can&#8217;t get on it enough. we revisted the entrance only to have the weather turn really shocking every afternoon. in the mornings we crossed to the park and kicked the soccer ball &#8230; <a href="http://mwg.com.au/wordpress/archives/2399" class="read_more">continue...</a></p>]]></description>
			<content:encoded><![CDATA[<p><img src="http://farm8.staticflickr.com/7144/6764511465_81f6627bbf_z.jpg" alt="soccer" /></p>
<p>i&#8217;m so lovin&#8217; the bike atm. i just can&#8217;t get on it enough. we revisted the entrance only to have the weather turn really shocking every afternoon. in the mornings we crossed to the park and kicked the soccer ball around with the boys for at least an hour both days. me &#8211; i punted the bastard as hard as possible so many times i have a very sore right leg.</p>
<p>i still found time and the energy wed afternoon to smash out a ride. i had full intention of a full 100km ride but the weather turned so bad, so bad it was the worst i have ever ridden in. i still had a punt at the return [southbound] wilfred KOM with a 7th overall result. i only spent 5min in Z4 but that was enough. bloody insane ride thinking back to it now </p>
<p><img src="http://farm8.staticflickr.com/7026/6764512699_c40e01361e_z.jpg" alt="rain" /></p>
<p><iframe height='405' width='545' frameborder='0' allowtransparency='true' scrolling='no' src='http://app.strava.com/runs/3595904/embed/2958314cc8f32d4bddb6a092d3ae9015080de3c4'></iframe></p>
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		<title>holiday FTW + holiday riding FTW</title>
		<link>http://mwg.com.au/wordpress/archives/2390</link>
		<comments>http://mwg.com.au/wordpress/archives/2390#comments</comments>
		<pubDate>Sat, 21 Jan 2012 22:46:45 +0000</pubDate>
		<dc:creator>mwg</dc:creator>
				<category><![CDATA[misc]]></category>
		<category><![CDATA[personal]]></category>
		<category><![CDATA[Road]]></category>
		<category><![CDATA[training]]></category>

		<guid isPermaLink="false">http://mwg.com.au/wordpress/?p=2390</guid>
		<description><![CDATA[<p>very rare head shot of me. love this women&#8230; </p>
<p></p>
<p></p>
<p>so this week we spent as much time as possible at the entrance before having to return home because K is working 3 days. each day [except friday] i was out &#8230; <a href="http://mwg.com.au/wordpress/archives/2390" class="read_more">continue...</a></p>]]></description>
			<content:encoded><![CDATA[<p>very rare head shot of me. love this women&#8230; </p>
<p><img src="http://farm8.staticflickr.com/7163/6729290067_d252c11878_z.jpg" alt="" /></p>
<p><img src="http://farm8.staticflickr.com/7147/6729260583_c056b1b1fa_z.jpg" alt="the girl ... one morning" /></p>
<p>so this week we spent as much time as possible at the entrance before having to return home because K is working 3 days. each day [except friday] i was out riding from 6:00am riding the local loop. by the thursday i had extended it to a perfect 60km circuit that is comfortable, feels reasonably safe and most of all enjoyable.</p>
<p>i had a couple of attempts at the KOM on wilfred and moved from 19th overall to 4th. we are returning next week and i am hoping the weather will hold out so i can give it one last proper attempt. im hoping to move into third place overall</p>
<p><iframe height='380' width='540' frameborder='0' allowtransparency='true' scrolling='no' src='http://app.strava.com/segments/793766/embed'></iframe></p>
<p>on top of the riding i was also going to the beach and swimming, helping the boys catch waves on the boogie board etc so its been a pretty massive week in total. the knee held up really well till friday when i was in the surf &#8211; it started to have a smaller ache again but it is more a water issue than bike. holidays have been awesome with the weather being semi kind most days although lots of the mornings it rained so i would return home after the ride filthy dirty</p>
<p><img src="http://farm8.staticflickr.com/7152/6729229031_f62d5d67fa_z.jpg" alt="" /></p>
<p><img src="http://farm8.staticflickr.com/7175/6729245221_e4a261ba32_z.jpg" alt="" /></p>
<p>at one point we were tossing around the idea of buying a caravan at norah head&#8230; i would still love to</p>
<p><img src="http://farm8.staticflickr.com/7003/6729262615_00449bbd57_z.jpg" alt="" /></p>
<p>this is my favourite pic from the first weeks break</p>
<p><img src="http://farm8.staticflickr.com/7153/6729238001_d10116ef14_z.jpg" alt="" /></p>
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		<item>
		<title>pedalling this week</title>
		<link>http://mwg.com.au/wordpress/archives/2384</link>
		<comments>http://mwg.com.au/wordpress/archives/2384#comments</comments>
		<pubDate>Sat, 21 Jan 2012 10:07:19 +0000</pubDate>
		<dc:creator>mwg</dc:creator>
				<category><![CDATA[misc]]></category>
		<category><![CDATA[training]]></category>

		<guid isPermaLink="false">http://mwg.com.au/wordpress/?p=2384</guid>
		<description><![CDATA[<p>i just worked out / found this embed widget on strava. its been a good week so far and hoping it will end up above an 11hr with big geared climbs and strength as the focus.</p>
<p>&#8230; <a href="http://mwg.com.au/wordpress/archives/2384" class="read_more">continue...</a></p>]]></description>
			<content:encoded><![CDATA[<p>i just worked out / found this embed widget on strava. its been a good week so far and hoping it will end up above an 11hr with big geared climbs and strength as the focus.</p>
<p><iframe height='160' width='300' frameborder='0' allowtransparency='true' scrolling='no' src='http://app.strava.com/athletes/5337/activity-summary/6ba91edd41d718076f4d5ca562df7b748f341fa7'></iframe></p>
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		</item>
		<item>
		<title>on holidays and&#8230;</title>
		<link>http://mwg.com.au/wordpress/archives/2380</link>
		<comments>http://mwg.com.au/wordpress/archives/2380#comments</comments>
		<pubDate>Thu, 19 Jan 2012 05:45:42 +0000</pubDate>
		<dc:creator>mwg</dc:creator>
				<category><![CDATA[misc]]></category>

		<guid isPermaLink="false">http://mwg.com.au/wordpress/?p=2380</guid>
		<description><![CDATA[<p>its awesome. lots of awesome pics to come&#8230;<br />
lots of surf beach &#38; best of all quality family time&#8230;<br />
lots and lots of riding 200+km = 6:30hr in just over half a week<br />
add in total detox &#38; training is &#8230; <a href="http://mwg.com.au/wordpress/archives/2380" class="read_more">continue...</a></p>]]></description>
			<content:encoded><![CDATA[<p>its awesome. lots of awesome pics to come&#8230;<br />
lots of surf beach &amp; best of all quality family time&#8230;<br />
lots and lots of riding 200+km = 6:30hr in just over half a week<br />
add in total detox &amp; training is <strong>so</strong><em> on schedule with a return to crits monday night</em></p>
<p>happy days</p>
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