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	<title>WUKAR</title>
	<link>http://wukar.com</link>
	<description>Wake Up Kick A#* Repeat</description>
	<lastBuildDate>Sun, 05 Jul 2009 21:18:23 +0000</lastBuildDate>
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	<item>
		<title>10 Signs You May Be Training for Ironman</title>
		<description><![CDATA[1.  Your idea of a quick lunch is a 1/2 mile swim and a Hammer Gel on the way back to the office
2.  You are the only one in the neighborhood that gets up at 4:30 that isn&#8217;t leaving for the airport
3. You are the only one in the neighborhood that goes to bed at [...]]]></description>
		<link>http://wukar.com/2009/07/05/10-signs-you-may-be-training-for-ironman/</link>
			</item>
	<item>
		<title>6 Minute Training Week?</title>
		<description><![CDATA[The New York Times ran a piece about a study done in Japan that showed rats that were forced to swim super hard for 6 minutes a week had the same fitness gains as another group that swam 6 hours a week at a slow endurance pace. They also cited a similar study done in [...]]]></description>
		<link>http://wukar.com/2009/06/30/6-minute-training-week/</link>
			</item>
	<item>
		<title>Heat is On</title>
		<description><![CDATA[After a very wet and cold spring the weather around here is finally starting to resemble summer.  With temps in the 90&#8217;s for the near future it is probably a good time to discuss the WUKAR way of training in the heat.

* pre hydrate: drink at least 16oz of plain water an hour before your workout or race.
* for races [...]]]></description>
		<link>http://wukar.com/2009/06/24/heat-is-on/</link>
			</item>
	<item>
		<title>More Energy After Training?</title>
		<description><![CDATA[
It&#8217;s hard to explain to a non WUKAR person. Plain and simple, I am more tired at work on the days I don&#8217;t train (which is only one day a week).  You would expect a 10 mile tempo run at 7 min pace before work would make my day a bit harder than a sleep in [...]]]></description>
		<link>http://wukar.com/2009/06/07/more-energy-after-training/</link>
			</item>
	<item>
		<title>Welcome to WUKAR</title>
		<description><![CDATA[Thanks for stopping by our little corner of the internet.  I guess the obvious question is what is WWUKAR?  The letters stand for Wake Up, Kick Ass, Repeat. On the surface pretty simple and dare I say clever.  Dig a little deeper though and more than the words it is a lifestyle.
We are like you, [...]]]></description>
		<link>http://wukar.com/2009/05/19/welcome-to-wukar/</link>
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