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	<title>Jump Out of Your Skin &#187; Fitness</title>
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	<description>Technology - Twitter - Goal Setting</description>
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		<title>30 Minutes Extra Per Day</title>
		<link>http://www.grangeheights.com/fitness/30-minutes-extra-per-day/</link>
		<comments>http://www.grangeheights.com/fitness/30-minutes-extra-per-day/#comments</comments>
		<pubDate>Sun, 19 Apr 2009 21:13:42 +0000</pubDate>
		<dc:creator>Kieran Daly</dc:creator>
				<category><![CDATA[Fitness]]></category>
		<category><![CDATA[Improvement]]></category>

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		<description><![CDATA[Everybody has the same amount of time. Making the best use of it is very important. Like you I love bed &#8216; I love waking up in the morning smacking the alarm clock and dozing for another 30 minutes.  However for the past 2 months I have been successfully getting up 30 minutes earlier every [...]


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<li><a href='http://www.grangeheights.com/fitness/30-minutes-done-and-dusted-london-bridge/' rel='bookmark' title='Permanent Link: 30 minutes done and dusted &#8211; London Bridge'>30 minutes done and dusted &#8211; London Bridge</a></li>
<li><a href='http://www.grangeheights.com/powerpoint/how-to-create-a-credible-business-presentation-in-10-minutes/' rel='bookmark' title='Permanent Link: How To Create a Credible Business Presentation in 10 Minutes'>How To Create a Credible Business Presentation in 10 Minutes</a></li>
</ol>]]></description>
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		<slash:comments>3</slash:comments>
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		<item>
		<title>The Marina Run &#8211; Excuses</title>
		<link>http://www.grangeheights.com/fitness/the-marina-run-excuses/</link>
		<comments>http://www.grangeheights.com/fitness/the-marina-run-excuses/#comments</comments>
		<pubDate>Tue, 28 Oct 2008 15:43:31 +0000</pubDate>
		<dc:creator>Kieran Daly</dc:creator>
				<category><![CDATA[Fitness]]></category>

		<guid isPermaLink="false">http://www.grangeheights.com/?p=64</guid>
		<description><![CDATA[Lazy Haven&#8217;t trained for it Forgot about it Too cold Too wet Tired Need to get motivated Not enough time Lazy Fat Related posts:Run at Lunch From Runnersworld French Fries &#8211; Ruining my Life


Related posts:<ol><li><a href='http://www.grangeheights.com/webdesigncork/run-at-lunch/' rel='bookmark' title='Permanent Link: Run at Lunch'>Run at Lunch</a></li>
<li><a href='http://www.grangeheights.com/fitness/from-runnersworld/' rel='bookmark' title='Permanent Link: From Runnersworld'>From Runnersworld</a></li>
<li><a href='http://www.grangeheights.com/webdesigncork/french-fries-ruining-my-life/' rel='bookmark' title='Permanent Link: French Fries &#8211; Ruining my Life'>French Fries &#8211; Ruining my Life</a></li>
</ol>]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>Ciaran in Full Flight</title>
		<link>http://www.grangeheights.com/fitness/ciaran-in-full-flight/</link>
		<comments>http://www.grangeheights.com/fitness/ciaran-in-full-flight/#comments</comments>
		<pubDate>Thu, 23 Oct 2008 14:46:33 +0000</pubDate>
		<dc:creator>Kieran Daly</dc:creator>
				<category><![CDATA[Fitness]]></category>

		<guid isPermaLink="false">http://www.grangeheights.com/?p=63</guid>
		<description><![CDATA[A picture of Ciaran in Full Flight for Fr Mathews.&#160; I like it as is a nice motion shot. Related posts:The World is Full of Idiots and Others! 30 minutes done and dusted &#8211; London Bridge 3 this week &#8211; Plan for next week


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<li><a href='http://www.grangeheights.com/fitness/30-minutes-done-and-dusted-london-bridge/' rel='bookmark' title='Permanent Link: 30 minutes done and dusted &#8211; London Bridge'>30 minutes done and dusted &#8211; London Bridge</a></li>
<li><a href='http://www.grangeheights.com/fitness/3-this-week-plan-for-next-week/' rel='bookmark' title='Permanent Link: 3 this week &#8211; Plan for next week'>3 this week &#8211; Plan for next week</a></li>
</ol>]]></description>
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		<slash:comments>0</slash:comments>
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		<title>U-13s Win the Cup</title>
		<link>http://www.grangeheights.com/fitness/u-13s-win-the-cup/</link>
		<comments>http://www.grangeheights.com/fitness/u-13s-win-the-cup/#comments</comments>
		<pubDate>Tue, 07 Oct 2008 22:02:13 +0000</pubDate>
		<dc:creator>Kieran Daly</dc:creator>
				<category><![CDATA[Fitness]]></category>

		<guid isPermaLink="false">http://www.grangeheights.com/?p=54</guid>
		<description><![CDATA[Our U-13 team won the U-13 tournament.  Great result. Related posts:No Electronics Available Day WordCamp Ireland &#8211; Roadtrip Would Charlton Heston Have Brought the Horses on the Stage?


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</ol>]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Scootering Magazine</title>
		<link>http://www.grangeheights.com/fitness/playing-with-posts/</link>
		<comments>http://www.grangeheights.com/fitness/playing-with-posts/#comments</comments>
		<pubDate>Tue, 07 Oct 2008 21:36:17 +0000</pubDate>
		<dc:creator>Kieran Daly</dc:creator>
				<category><![CDATA[Fitness]]></category>
		<category><![CDATA[Web Design Cork]]></category>

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		<description><![CDATA[I revisited this web site recently and saw they had a decent image galery.  Here is one from it. Related posts:Building an Online Brand Runkeeper &#8211; IPhone Application Why is there a Google Map Next to my Competitors Link?


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</ol>]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Misty Day &#8211; New Gear</title>
		<link>http://www.grangeheights.com/fitness/misty-day-new-gear/</link>
		<comments>http://www.grangeheights.com/fitness/misty-day-new-gear/#comments</comments>
		<pubDate>Tue, 07 Oct 2008 08:20:27 +0000</pubDate>
		<dc:creator>Kieran Daly</dc:creator>
				<category><![CDATA[Fitness]]></category>

		<guid isPermaLink="false">http://www.grangeheights.com/?p=48</guid>
		<description><![CDATA[Arrived home yesterday evening and was presented with a new running jacket (lightweight and waterproof) and cool leggings for running by V and the kids for my birthday.  So no excuses this Monday. Put them on and went out in the rain for 4.5 miles.  3 runs and nearly 15 miles in 4 days is [...]


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</ol>]]></description>
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		</item>
		<item>
		<title>3 this week &#8211; Plan for next week</title>
		<link>http://www.grangeheights.com/fitness/3-this-week-plan-for-next-week/</link>
		<comments>http://www.grangeheights.com/fitness/3-this-week-plan-for-next-week/#comments</comments>
		<pubDate>Mon, 06 Oct 2008 09:28:17 +0000</pubDate>
		<dc:creator>Kieran Daly</dc:creator>
				<category><![CDATA[Fitness]]></category>

		<guid isPermaLink="false">http://www.grangeheights.com/?p=47</guid>
		<description><![CDATA[Friday. Ran 4 mile loop &#8211; nice to do it on a Friday evening after week in work. Saturday Saturday was a muggy, damp, wet day.  Mid afternoon I decided to bite the bullet and pulled out my running jacket for the first time this year as it looked as if it was going to [...]


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		</item>
		<item>
		<title>Temp Plan</title>
		<link>http://www.grangeheights.com/fitness/temp-plan/</link>
		<comments>http://www.grangeheights.com/fitness/temp-plan/#comments</comments>
		<pubDate>Fri, 03 Oct 2008 14:32:23 +0000</pubDate>
		<dc:creator>Kieran Daly</dc:creator>
				<category><![CDATA[Fitness]]></category>

		<guid isPermaLink="false">http://www.grangeheights.com/?p=44</guid>
		<description><![CDATA[Running plan for next week is to start tempo running once a week to break the 8 min mile mark.&#160; Tonights run is a 4 miler around Douglas.&#160; Onwards and upwards&#8230;.. Related posts:3 this week &#8211; Plan for next week Bascically neutral Dusty Gear


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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>From Runnersworld (Part 2)</title>
		<link>http://www.grangeheights.com/fitness/from-runnersworld-part-2/</link>
		<comments>http://www.grangeheights.com/fitness/from-runnersworld-part-2/#comments</comments>
		<pubDate>Tue, 30 Sep 2008 21:19:10 +0000</pubDate>
		<dc:creator>Kieran Daly</dc:creator>
				<category><![CDATA[Fitness]]></category>

		<guid isPermaLink="false">http://www.grangeheights.com/?p=43</guid>
		<description><![CDATA[So here I am one hour later I am back from my run.&#160; I dragged myself out for 30 minutes and feel 100% better after it.&#160; I could have sat and watched TV all night but I made the small effort and did it and now feel so glad. I only ran for about 3 [...]


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</ol>]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>From Runnersworld</title>
		<link>http://www.grangeheights.com/fitness/from-runnersworld/</link>
		<comments>http://www.grangeheights.com/fitness/from-runnersworld/#comments</comments>
		<pubDate>Tue, 30 Sep 2008 19:45:14 +0000</pubDate>
		<dc:creator>Kieran Daly</dc:creator>
				<category><![CDATA[Fitness]]></category>

		<guid isPermaLink="false">http://www.grangeheights.com/?p=42</guid>
		<description><![CDATA[They say it so much better than me&#8230;. sitting here instead of running at 8.45 after eating much too much today.&#160; I should go out and I may or I just may sit here and veg and just read the motivation tips&#8230;. Tips to get you motivated to run Related posts:From Runnersworld (Part 2) French [...]


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</ol>]]></description>
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