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      <image:title>Blog - Hornby Island 50K – Inaugural | March 14, 2026 - Make it stand out</image:title>
      <image:caption>Follow the pink flags. Photo credit David Marlor</image:caption>
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      <image:caption>Beautiful Views .</image:caption>
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      <image:title>Blog - Hornby Island 50K – Inaugural | March 14, 2026 - Make it stand out</image:title>
      <image:caption>Views from the Ridge line trail .</image:caption>
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      <image:title>Blog - Hornby Island 50K – Inaugural | March 14, 2026 - Make it stand out</image:title>
      <image:caption>photo credit David Marlor</image:caption>
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      <image:title>Blog - Hornby Island 50K – Inaugural | March 14, 2026 - Make it stand out</image:title>
      <image:caption>Founded by HIAA in 1985,. Joe King is the un-official patron saint of Hornby Island</image:caption>
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      <image:title>Blog - Hornby Island 50K – Inaugural | March 14, 2026 - Make it stand out</image:title>
      <image:caption>Badasschicks run trails glamping van !</image:caption>
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      <image:title>Blog - Hornby Island 50K – Inaugural | March 14, 2026 - Make it stand out</image:title>
      <image:caption>Forest Dwellers volunteers and pre race crew !</image:caption>
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      <image:title>Blog - Hornby Island 50K – Inaugural | March 14, 2026 - Make it stand out</image:title>
      <image:caption>Pre race with David Marlor .</image:caption>
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      <image:title>Blog - Hornby Island 50K – Inaugural | March 14, 2026 - Make it stand out</image:title>
      <image:caption>Celina Hailey and Lisa B ( first 50 km ) pre race sparkles on !</image:caption>
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      <image:title>Blog - Hornby Island 50K – Inaugural | March 14, 2026 - Make it stand out</image:title>
      <image:caption>Purple is the new grey !</image:caption>
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      <image:title>Blog - Hornby Island 50K – Inaugural | March 14, 2026 - Make it stand out</image:title>
      <image:caption>photo credit : Brett Clarke</image:caption>
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      <image:title>Blog - Hornby Island 50K – Inaugural | March 14, 2026 - Make it stand out</image:title>
      <image:caption>Doris Leong leading the way !</image:caption>
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      <image:title>Blog - Hornby Island 50K – Inaugural | March 14, 2026 - Make it stand out</image:title>
      <image:caption>Karen Laberee striking a pose !</image:caption>
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      <image:title>Blog - Hornby Island 50K – Inaugural | March 14, 2026 - Make it stand out</image:title>
      <image:caption>photo credit Karen Laberee</image:caption>
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      <image:title>Blog - Hornby Island 50K – Inaugural | March 14, 2026 - Make it stand out</image:title>
      <image:caption>Wild Turkeys along the course .photo credit David Marlor</image:caption>
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    <lastmod>2025-10-13</lastmod>
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      <image:title>Blog - Whistler UTMB 100 km 56th Birthday Race September 27-28 2025 - Make it stand out</image:title>
      <image:caption>Whistler Olympic Rings .</image:caption>
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      <image:title>Blog - Whistler UTMB 100 km 56th Birthday Race September 27-28 2025 - Make it stand out</image:title>
      <image:caption>Harbor Air Victoria.</image:caption>
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      <image:title>Blog - Whistler UTMB 100 km 56th Birthday Race September 27-28 2025 - Make it stand out</image:title>
      <image:caption>Harbor Air Whistler landing on Green lake.</image:caption>
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      <image:title>Blog - Whistler UTMB 100 km 56th Birthday Race September 27-28 2025 - Make it stand out</image:title>
      <image:caption>Polaroid shot courtesy of the Adventure Group.</image:caption>
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      <image:title>Blog - Whistler UTMB 100 km 56th Birthday Race September 27-28 2025 - Make it stand out</image:title>
      <image:caption>Vallea Lumina Cougar Mountain Magical Forest .</image:caption>
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      <image:title>Blog - Whistler UTMB 100 km 56th Birthday Race September 27-28 2025 - Make it stand out</image:title>
      <image:caption>My favorite affordable accommodation in Whistler !</image:caption>
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      <image:title>Blog - Whistler UTMB 100 km 56th Birthday Race September 27-28 2025 - Make it stand out</image:title>
      <image:caption>Pre race 5 km Shake out run lead by Zach from Hoka .</image:caption>
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      <image:title>Blog - Whistler UTMB 100 km 56th Birthday Race September 27-28 2025 - Make it stand out</image:title>
      <image:caption>Contemplating retail therapy at Whistler Arc ‘Teryx .</image:caption>
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      <image:title>Blog - Whistler UTMB 100 km 56th Birthday Race September 27-28 2025 - Make it stand out</image:title>
      <image:caption>Pre race 100 km start with Jason .</image:caption>
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      <image:title>Blog - Whistler UTMB 100 km 56th Birthday Race September 27-28 2025 - Make it stand out</image:title>
      <image:caption>Whistler UTMB 100 km start !</image:caption>
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      <image:title>Blog - Whistler UTMB 100 km 56th Birthday Race September 27-28 2025 - Make it stand out</image:title>
      <image:caption>Early kilometers.</image:caption>
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      <image:title>Blog - Whistler UTMB 100 km 56th Birthday Race September 27-28 2025 - Make it stand out</image:title>
      <image:caption>Cold, but in my happy place .</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/c4350c66-20b0-49cb-96c9-7807154746b9/IMG_8224.jpg</image:loc>
      <image:title>Blog - Whistler UTMB 100 km 56th Birthday Race September 27-28 2025 - Make it stand out</image:title>
      <image:caption>Running into Max Seeley was a surprise . “ Am I on course or am I lost lol “ ?</image:caption>
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      <image:title>Blog - Whistler UTMB 100 km 56th Birthday Race September 27-28 2025 - Make it stand out</image:title>
      <image:caption>Running through the clouds.</image:caption>
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      <image:title>Blog - Whistler UTMB 100 km 56th Birthday Race September 27-28 2025 - Make it stand out</image:title>
      <image:caption>Finally finished and age 56 !</image:caption>
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      <image:title>Blog - Whistler UTMB 100 km 56th Birthday Race September 27-28 2025 - Make it stand out</image:title>
      <image:caption>My birthday present and reward for finishing 100 km .</image:caption>
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      <image:title>Blog - Whistler UTMB 100 km 56th Birthday Race September 27-28 2025 - Make it stand out</image:title>
      <image:caption>Photo credit : Airport insider. Scandinavian Spa Whistler, B.C.</image:caption>
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      <image:title>Blog - Whistler UTMB 100 km 56th Birthday Race September 27-28 2025 - Make it stand out</image:title>
      <image:caption>Red Door Bistro was amazing !!! 5 star dining experience .</image:caption>
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      <image:title>Blog - Whistler UTMB 100 km 56th Birthday Race September 27-28 2025 - Make it stand out</image:title>
      <image:caption>Mission accomplished !</image:caption>
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      <image:title>Blog - Whistler UTMB 100 km 56th Birthday Race September 27-28 2025 - Make it stand out</image:title>
      <image:caption>Whatever it is, the way you tell your story online can make all the difference.</image:caption>
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    <loc>https://www.charlenewaldner.com/blog/squamish-5050-50-miles-50-km-august-1617-2025-13th-edition-no-poles-no-pacers</loc>
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    <lastmod>2025-10-13</lastmod>
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      <image:title>Blog - Squamish 50/50 - 50 miles + 50 km August 16/17 2025 13th edition - No Poles , No Pacers - Make it stand out</image:title>
      <image:caption>Squamish 50/50 2025</image:caption>
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      <image:title>Blog - Squamish 50/50 - 50 miles + 50 km August 16/17 2025 13th edition - No Poles , No Pacers - Make it stand out</image:title>
      <image:caption>Sara Li ( middle ) after crushing Fat Dog 120 miler . Pacer (left) Sabrina Meng</image:caption>
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      <image:title>Blog - Squamish 50/50 - 50 miles + 50 km August 16/17 2025 13th edition - No Poles , No Pacers - Make it stand out</image:title>
      <image:caption>David Marlor volunteering on the 50 mile Intergalactic section of the course .</image:caption>
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      <image:title>Blog - Squamish 50/50 - 50 miles + 50 km August 16/17 2025 13th edition - No Poles , No Pacers - Make it stand out</image:title>
      <image:caption>Your host Gary Robbins race director !</image:caption>
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      <image:title>Blog - Squamish 50/50 - 50 miles + 50 km August 16/17 2025 13th edition - No Poles , No Pacers - Make it stand out</image:title>
      <image:caption>Pre race with Jed and Chloe .</image:caption>
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      <image:title>Blog - Squamish 50/50 - 50 miles + 50 km August 16/17 2025 13th edition - No Poles , No Pacers - Make it stand out</image:title>
      <image:caption>50 mile start</image:caption>
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      <image:title>Blog - Squamish 50/50 - 50 miles + 50 km August 16/17 2025 13th edition - No Poles , No Pacers - Make it stand out</image:title>
      <image:caption>Somewhere on the 50 mile course.</image:caption>
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      <image:title>Blog - Squamish 50/50 - 50 miles + 50 km August 16/17 2025 13th edition - No Poles , No Pacers - Make it stand out</image:title>
      <image:caption>On the 50 mile course .</image:caption>
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      <image:title>Blog - Squamish 50/50 - 50 miles + 50 km August 16/17 2025 13th edition - No Poles , No Pacers - Make it stand out</image:title>
      <image:caption>Conversations with a volunteer.</image:caption>
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      <image:title>Blog - Squamish 50/50 - 50 miles + 50 km August 16/17 2025 13th edition - No Poles , No Pacers - Make it stand out</image:title>
      <image:caption>Far Side Aid station rocks!</image:caption>
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      <image:title>Blog - Squamish 50/50 - 50 miles + 50 km August 16/17 2025 13th edition - No Poles , No Pacers - Make it stand out</image:title>
      <image:caption>Almost there ! Really 83 km not 80 km lol.</image:caption>
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      <image:title>Blog - Squamish 50/50 - 50 miles + 50 km August 16/17 2025 13th edition - No Poles , No Pacers - Make it stand out</image:title>
      <image:caption>50 miler done . Only 50 km to go !</image:caption>
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      <image:title>Blog - Squamish 50/50 - 50 miles + 50 km August 16/17 2025 13th edition - No Poles , No Pacers - Make it stand out</image:title>
      <image:caption>50 km start . The 50/50 competitors were at the back .</image:caption>
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      <image:title>Blog - Squamish 50/50 - 50 miles + 50 km August 16/17 2025 13th edition - No Poles , No Pacers - Make it stand out</image:title>
      <image:caption>Patrick - start of the 50 km of the 50/50</image:caption>
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      <image:title>Blog - Squamish 50/50 - 50 miles + 50 km August 16/17 2025 13th edition - No Poles , No Pacers - Make it stand out</image:title>
      <image:caption>Suck it up winey baby !</image:caption>
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      <image:title>Blog - Squamish 50/50 - 50 miles + 50 km August 16/17 2025 13th edition - No Poles , No Pacers - Make it stand out</image:title>
      <image:caption>Home stretch</image:caption>
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      <image:title>Blog - Squamish 50/50 - 50 miles + 50 km August 16/17 2025 13th edition - No Poles , No Pacers - Make it stand out</image:title>
      <image:caption>50/50 done ! Love the finishers hat Gary Robbins !</image:caption>
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      <image:title>Blog - Squamish 50/50 - 50 miles + 50 km August 16/17 2025 13th edition - No Poles , No Pacers - Make it stand out</image:title>
      <image:caption>Don’t make me cry !</image:caption>
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  <url>
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    <lastmod>2025-06-02</lastmod>
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      <image:title>Blog - Grand Canyon R2R2R  Bucket List 2025 - Make it stand out</image:title>
      <image:caption>Sunset on route to Grand Canyon . L-R David Marlor, me, Markus Pirker, Andrew Barclay and Lisa Fehr.</image:caption>
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      <image:title>Blog - Grand Canyon R2R2R  Bucket List 2025 - Make it stand out</image:title>
      <image:caption>Flying over the Grand Canyon .</image:caption>
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      <image:title>Blog - Grand Canyon R2R2R  Bucket List 2025 - Make it stand out</image:title>
      <image:caption>A resident of the Grand Canyon .</image:caption>
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      <image:title>Blog - Grand Canyon R2R2R  Bucket List 2025 - Make it stand out</image:title>
      <image:caption>Hermit’s Rest</image:caption>
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      <image:caption>Starting point of R2R2R adventure.</image:caption>
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      <image:caption>Markus starting the decent into the Canyon .</image:caption>
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      <image:caption>Sunset from the South Rim</image:caption>
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      <image:caption>A quick stop for Lemonade .</image:caption>
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      <image:title>Blog - Grand Canyon R2R2R  Bucket List 2025 - Make it stand out</image:title>
      <image:caption>Early morning in the Canyon . Photo credit Lisa Fehr</image:caption>
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      <image:caption>Crossing over the Colorado River</image:caption>
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      <image:title>Blog - Grand Canyon R2R2R  Bucket List 2025 - Make it stand out</image:title>
      <image:caption>Whatever it is, the way you tell your story online can make all the difference.</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/14fddc8c-2648-43f4-8441-817f6ef541fe/IMG_6856.jpg</image:loc>
      <image:title>Blog - Grand Canyon R2R2R  Bucket List 2025 - Make it stand out</image:title>
      <image:caption>Whatever it is, the way you tell your story online can make all the difference.</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/0df51716-253c-4155-bb2f-9e1ee547c370/PXL_20250517_142010576.MP.jpg</image:loc>
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      <image:caption>The crew in the Canyon at Phantom Ranch .</image:caption>
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      <image:title>Blog - Grand Canyon R2R2R  Bucket List 2025 - Make it stand out</image:title>
      <image:caption>Whatever it is, the way you tell your story online can make all the difference.</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/83d6e5be-c168-4dab-ab0d-7cc827e86f0f/IMG_6827.jpg</image:loc>
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      <image:caption>Sunrise in the box - spectacular .</image:caption>
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      <image:caption>Mule train heading into Phantom Ranch .</image:caption>
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      <image:caption>View from the top of Bright Angel Trail .</image:caption>
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      <image:caption>Downtown Sedona .</image:caption>
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      <image:caption>David holding a python named David Bowie,</image:caption>
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      <image:title>Blog - Grand Canyon R2R2R  Bucket List 2025 - Make it stand out</image:title>
      <image:caption>The finish line of R2R2R - we did it!</image:caption>
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  </url>
  <url>
    <loc>https://www.charlenewaldner.com/blog/race-run-on-the-rocks-moab-utah-march-7-9-2025-transrockies-running</loc>
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    <lastmod>2025-03-16</lastmod>
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      <image:title>Blog - Race Run on the Rocks Moab, Utah March 7-9, 2025: TransRockies Running - Make it stand out</image:title>
      <image:caption>Pre race day shake out at the Delicate Arch .</image:caption>
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      <image:title>Blog - Race Run on the Rocks Moab, Utah March 7-9, 2025: TransRockies Running - Make it stand out</image:title>
      <image:caption>Bad Ass Chicks Run Trails Moab Race on the Rocks Team 2025 left - right : Allison Fryer, Rhonda Callow, Robin Humble , Rianna Burnham, Patricia Roney, Lisa Bruschetta , Peter DeVries and me . Missing Peter Locke .</image:caption>
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      <image:title>Blog - Race Run on the Rocks Moab, Utah March 7-9, 2025: TransRockies Running - Make it stand out</image:title>
      <image:caption>Volunteers on Stage 2.</image:caption>
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      <image:title>Blog - Race Run on the Rocks Moab, Utah March 7-9, 2025: TransRockies Running - Make it stand out</image:title>
      <image:caption>Photo op with Houda.</image:caption>
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      <image:title>Blog - Race Run on the Rocks Moab, Utah March 7-9, 2025: TransRockies Running - Make it stand out</image:title>
      <image:caption>Peter Locke fly by one stage one .</image:caption>
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      <image:title>Blog - Race Run on the Rocks Moab, Utah March 7-9, 2025: TransRockies Running - Make it stand out</image:title>
      <image:caption>Lisa and Allison recovering after stage 2.</image:caption>
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      <image:title>Blog - Race Run on the Rocks Moab, Utah March 7-9, 2025: TransRockies Running - Make it stand out</image:title>
      <image:caption>Sheri Lampin rockstar therapist for Moab Race the Rocks !</image:caption>
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      <image:caption>Post race hot tun with Lisa and Patricia.</image:caption>
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      <image:title>Blog - Race Run on the Rocks Moab, Utah March 7-9, 2025: TransRockies Running - Make it stand out</image:title>
      <image:caption>Stage 2 - heading home .</image:caption>
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      <image:title>Blog - Race Run on the Rocks Moab, Utah March 7-9, 2025: TransRockies Running - Make it stand out</image:title>
      <image:caption>Somewhere in the desert .</image:caption>
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      <image:caption>Stage 3 - Slick Rock section</image:caption>
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      <image:caption>Patricia Roney first place overall in the Half Pint .</image:caption>
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      <image:caption>Coming in to the finish line !</image:caption>
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      <image:caption>Stage 3 to the finish line !</image:caption>
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      <image:caption>Forest Dwellers Victoria - Ron and Lois Woolley and Carlea Remodo and me at the stage 3 finish .</image:caption>
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      <image:caption>The 50 plus top 3 finishers . Made the podium .</image:caption>
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      <image:caption>Bad Ass Chicks at the finish line stage 3 .</image:caption>
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      <image:title>Blog - Race Run on the Rocks Moab, Utah March 7-9, 2025: TransRockies Running - Make it stand out</image:title>
      <image:caption>Bad Ass Chicks wearing Salt Lake City Utah t- shirts ha ha .</image:caption>
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  <url>
    <loc>https://www.charlenewaldner.com/blog/55-th-birthday-race-adventure-whistler-utmb</loc>
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    <lastmod>2024-10-07</lastmod>
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      <image:title>Blog - 55 th Birthday Race Adventure -Whistler UTMB - Make it stand out</image:title>
      <image:caption>70 km pre race with Elliot and Caitlin .</image:caption>
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      <image:caption>The start of the 70 km race .</image:caption>
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      <image:caption>Flying into Whistler.</image:caption>
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      <image:title>Blog - 55 th Birthday Race Adventure -Whistler UTMB - Make it stand out</image:title>
      <image:caption>Best place to stay in Whistler .</image:caption>
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      <image:title>Blog - 55 th Birthday Race Adventure -Whistler UTMB - Make it stand out</image:title>
      <image:caption>One of the three aid stations on the course .</image:caption>
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      <image:caption>Middle of No Where aid station .</image:caption>
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      <image:caption>Alpine meadows .</image:caption>
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      <image:caption>One of the more technical sections on the course ,</image:caption>
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      <image:title>Blog - 55 th Birthday Race Adventure -Whistler UTMB - Make it stand out</image:title>
      <image:caption>Celebrating finishing the 2 Day challenge with Laddie .</image:caption>
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      <image:caption>High five with Elliot .</image:caption>
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      <image:caption>Scandinavian Spa in Whistler.</image:caption>
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      <image:caption>Fire pit at the Scandinavian Spa</image:caption>
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      <image:caption>One of the Cold Piunge pools 13 degrees Celsius .</image:caption>
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      <image:caption>Mountain views .</image:caption>
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      <image:caption>Made it to the finish line .</image:caption>
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      <image:caption>Post 25 km finish with Laddie .</image:caption>
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      <image:caption>Olympic Village in Whistler.</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/7c2b4dbd-fac6-49fe-92e6-f483558c6a23/100_3rd-3181358-DIGITAL_HIGHRES-8062_011493-53621577.JPG</image:loc>
      <image:title>Blog - 55 th Birthday Race Adventure -Whistler UTMB - Make it stand out</image:title>
      <image:caption>Whatever it is, the way you tell your story online can make all the difference.</image:caption>
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    <lastmod>2024-09-16</lastmod>
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      <image:title>Blog - Finlayson Arm 50 Miler 2024 - Make it stand out</image:title>
      <image:caption>Lucky Number</image:caption>
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      <image:title>Blog - Finlayson Arm 50 Miler 2024 - Make it stand out</image:title>
      <image:caption>Bad Ass Lovely Dinos Lisa and Larissa .</image:caption>
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      <image:caption>Climbing Mount Finlayson</image:caption>
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      <image:title>Blog - Finlayson Arm 50 Miler 2024 - Make it stand out</image:title>
      <image:caption>The nicest Badass cow you'd ever meat Nikki .</image:caption>
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      <image:caption>Bad Ass Chicks - 28K Summit Party</image:caption>
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      <image:title>Blog - Finlayson Arm 50 Miler 2024 - Make it stand out</image:title>
      <image:caption>Relishing the experience of being a Hot Dog .</image:caption>
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      <image:title>Blog - Finlayson Arm 50 Miler 2024 - Make it stand out</image:title>
      <image:caption>Made it to the 50 mile Finish Line</image:caption>
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  </url>
  <url>
    <loc>https://www.charlenewaldner.com/blog/west-coast-trail-adventure-2024</loc>
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    <lastmod>2024-07-15</lastmod>
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      <image:caption>The first ladder of many.</image:caption>
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      <image:title>Blog - West Coast Trail Adventure 2024 - Make it stand out</image:title>
      <image:caption>Start of the hike.</image:caption>
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      <image:caption>David climbing the ladder.</image:caption>
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      <image:caption>The bus.</image:caption>
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      <image:caption>On the trail.</image:caption>
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      <image:caption>Camper Bay night 1.</image:caption>
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      <image:caption>Yoga on the beach.</image:caption>
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      <image:caption>Morning coffee.</image:caption>
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      <image:caption>Crossing Walbran River.</image:caption>
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      <image:caption>Heading to Nitnat narrows early morning fog .</image:caption>
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      <image:caption>Bonilla point camp .</image:caption>
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      <image:caption>Showering in Tsusiat Falls .</image:caption>
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      <image:caption>On the rocks.</image:caption>
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      <image:caption>Burger shack.</image:caption>
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      <image:caption>The Crab Shack .</image:caption>
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      <image:caption>The “ Ultimate platter”.</image:caption>
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      <image:caption>The one of many bridges.</image:caption>
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      <image:title>Blog - West Coast Trail Adventure 2024 - Make it stand out</image:title>
      <image:caption>One of many grey whales.</image:caption>
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      <image:caption>Canada day!</image:caption>
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      <image:caption>Darling River camp .</image:caption>
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      <image:title>Blog - West Coast Trail Adventure 2024 - Make it stand out</image:title>
      <image:caption>Celebrating Canada Day at sunset Darling beach.</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/4ac2e8a2-d918-4a03-9e6a-c4cef41f6f7a/28unnamed.jpg</image:loc>
      <image:title>Blog - West Coast Trail Adventure 2024 - Make it stand out</image:title>
      <image:caption>Pachena Point lighthouse.</image:caption>
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      <image:caption>Seal Rock.</image:caption>
    </image:image>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/3c55cd21-867a-4e56-8b18-8bfcdfddfdf5/30unnamed.jpg</image:loc>
      <image:title>Blog - West Coast Trail Adventure 2024 - Make it stand out</image:title>
      <image:caption>Hike from Pachena Bay to Bamfield.</image:caption>
    </image:image>
    <image:image>
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      <image:caption>Old artifacts on the trail .</image:caption>
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      <image:caption>Going back into the 80’s.</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/e46a2f6c-c96f-4b9a-96e1-c65bd8c4e08e/36unnamed.jpg</image:loc>
      <image:title>Blog - West Coast Trail Adventure 2024 - Make it stand out</image:title>
      <image:caption>Views from the trail.</image:caption>
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  <url>
    <loc>https://www.charlenewaldner.com/blog/gorge-waterfalls-100-km-redemption-race-2024</loc>
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    <lastmod>2024-04-18</lastmod>
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      <image:title>Blog - Gorge Waterfalls 100 km Redemption Race 2024 - Make it stand out</image:title>
      <image:caption>Gorge Waterfalls 100 km - Team Victoria left to right Karen Laberee, me, Cory Bergen, Pieter deVries, Lyall Chalmers, Holland Gidney, Arianna Rumenovich, Gord Stickney, Kevin Jickling. photo credit: David Marlor</image:caption>
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      <image:title>Blog - Gorge Waterfalls 100 km Redemption Race 2024 - Make it stand out</image:title>
      <image:caption>photo credit James Holk.</image:caption>
    </image:image>
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      <image:title>Blog - Gorge Waterfalls 100 km Redemption Race 2024 - Make it stand out</image:title>
      <image:caption>Photo credit James Holk .</image:caption>
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      <image:title>Blog - Gorge Waterfalls 100 km Redemption Race 2024</image:title>
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      <image:title>Blog - Gorge Waterfalls 100 km Redemption Race 2024</image:title>
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      <image:title>Blog - Gorge Waterfalls 100 km Redemption Race 2024</image:title>
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      <image:title>Blog - Gorge Waterfalls 100 km Redemption Race 2024</image:title>
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      <image:title>Blog - Gorge Waterfalls 100 km Redemption Race 2024</image:title>
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      <image:title>Blog - Gorge Waterfalls 100 km Redemption Race 2024</image:title>
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      <image:title>Blog - Gorge Waterfalls 100 km Redemption Race 2024 - Make it stand out</image:title>
      <image:caption>Photo credit David Marlor.</image:caption>
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    <lastmod>2023-08-26</lastmod>
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      <image:title>Blog - Fat Dog 120 miler 2023 " Suck it up Winey Baby " . - Make it stand out</image:title>
      <image:caption>Victoria Fat Dog 120 crew 2023 . photo credit: Matt Cecil.</image:caption>
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      <image:title>Blog - Fat Dog 120 miler 2023 " Suck it up Winey Baby " . - Make it stand out</image:title>
      <image:caption>One of the many amazing views . photo credit Arianna Rumenovich</image:caption>
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      <image:title>Blog - Fat Dog 120 miler 2023 " Suck it up Winey Baby " . - Make it stand out</image:title>
      <image:caption>Pre- race shake put run with some “ Bad Ass chicks “ . photo credit Sarah Thornber.</image:caption>
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      <image:title>Blog - Fat Dog 120 miler 2023 " Suck it up Winey Baby " . - Make it stand out</image:title>
      <image:caption>Boarding the bus with Tanya Seal- Jones.</image:caption>
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      <image:title>Blog - Fat Dog 120 miler 2023 " Suck it up Winey Baby " . - Make it stand out</image:title>
      <image:caption>On our way to the start with the Victoria crew. . photo credit : Jason Oliver</image:caption>
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      <image:title>Blog - Fat Dog 120 miler 2023 " Suck it up Winey Baby " . - Make it stand out</image:title>
      <image:caption>Race start ! 120 miles to go. Photo credit : Avery Gottfried .</image:caption>
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      <image:title>Blog - Fat Dog 120 miler 2023 " Suck it up Winey Baby " . - Make it stand out</image:title>
      <image:caption>Start of the race 120 miles to go. photo credit Matt Cecil.</image:caption>
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      <image:title>Blog - Fat Dog 120 miler 2023 " Suck it up Winey Baby " . - Make it stand out</image:title>
      <image:caption>Arriving into Ashnola aid station 27 km into the race . David Marlor assisting .</image:caption>
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      <image:title>Blog - Fat Dog 120 miler 2023 " Suck it up Winey Baby " . - Make it stand out</image:title>
      <image:caption>Purple wildlowers photo credit Twyla MacDonald</image:caption>
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      <image:title>Blog - Fat Dog 120 miler 2023 " Suck it up Winey Baby " . - Make it stand out</image:title>
      <image:caption>Leaving Ashnola aid station . photo credit : David Marlor</image:caption>
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      <image:title>Blog - Fat Dog 120 miler 2023 " Suck it up Winey Baby " . - Make it stand out</image:title>
      <image:caption>Paysayten River crossing . photo credit Matt Cecil.</image:caption>
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      <image:title>Blog - Fat Dog 120 miler 2023 " Suck it up Winey Baby " . - Make it stand out</image:title>
      <image:caption>With David Marlor pacing me Bonnevier to Hope Pass section. photo credit Erin Dopko</image:caption>
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      <image:title>Blog - Fat Dog 120 miler 2023 " Suck it up Winey Baby " . - Make it stand out</image:title>
      <image:caption>Along the Heather Trail . Photo credit David Marlor .</image:caption>
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      <image:title>Blog - Fat Dog 120 miler 2023 " Suck it up Winey Baby " . - Make it stand out</image:title>
      <image:caption>Nicomen lake . Photo credit Nikki Jomha.</image:caption>
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      <image:title>Blog - Fat Dog 120 miler 2023 " Suck it up Winey Baby " . - Make it stand out</image:title>
      <image:caption>Sunrise . photo credit Arianna Rumenovich .</image:caption>
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      <image:title>Blog - Fat Dog 120 miler 2023 " Suck it up Winey Baby " . - Make it stand out</image:title>
      <image:caption>Nicomen Aid station first time through . Photo credit Nikki Jomha.</image:caption>
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      <image:title>Blog - Fat Dog 120 miler 2023 " Suck it up Winey Baby " . - Make it stand out</image:title>
      <image:caption>Fat Dog 120 Mantra</image:caption>
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      <image:title>Blog - Fat Dog 120 miler 2023 " Suck it up Winey Baby " . - Make it stand out</image:title>
      <image:caption>With Arianna second time through Nicomen lake aid station. photo credit : Nikki Jomha</image:caption>
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      <image:title>Blog - Fat Dog 120 miler 2023 " Suck it up Winey Baby " . - Make it stand out</image:title>
      <image:caption>Still smiling ! Photo credit Arianna Rumenovich</image:caption>
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      <image:title>Blog - Fat Dog 120 miler 2023 " Suck it up Winey Baby " . - Make it stand out</image:title>
      <image:caption>Return on the Heather trail . photo credit Arianna Rumenovich</image:caption>
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      <image:title>Blog - Fat Dog 120 miler 2023 " Suck it up Winey Baby " . - Make it stand out</image:title>
      <image:caption>Blackwell Peak aid station . 100 miles in . “ Please don’t make me drink anymore Tailwind “</image:caption>
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      <image:title>Blog - Fat Dog 120 miler 2023 " Suck it up Winey Baby " . - Make it stand out</image:title>
      <image:caption>Arianna and I leaving Blackwell peak aid station . Only 20 miles to go ! photo credit : Erin Dopko</image:caption>
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      <image:title>Blog - Fat Dog 120 miler 2023 " Suck it up Winey Baby " . - Make it stand out</image:title>
      <image:caption>Sun coming up on skyline . photo credit Arianna Rumenovich</image:caption>
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      <image:title>Blog - Fat Dog 120 miler 2023 " Suck it up Winey Baby " . - Make it stand out</image:title>
      <image:caption>Skyline at sunrise. photo credit Matt Cecil</image:caption>
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      <image:title>Blog - Fat Dog 120 miler 2023 " Suck it up Winey Baby " . - Make it stand out</image:title>
      <image:caption>The Skyline ridge. Almost home. photo credit Arianna Rumenovich</image:caption>
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      <image:title>Blog - Fat Dog 120 miler 2023 " Suck it up Winey Baby " . - Make it stand out</image:title>
      <image:caption>The Rainbow Bridge . photo credit: Arianna Rumenovich</image:caption>
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      <image:title>Blog - Fat Dog 120 miler 2023 " Suck it up Winey Baby " . - Make it stand out</image:title>
      <image:caption>Home stretch . photo credit Matt Cecil.</image:caption>
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      <image:title>Blog - Fat Dog 120 miler 2023 " Suck it up Winey Baby " . - Make it stand out</image:title>
      <image:caption>Feeling grateful to have finished . photo credit Matt Cecil.</image:caption>
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      <image:title>Blog - Fat Dog 120 miler 2023 " Suck it up Winey Baby " . - Make it stand out</image:title>
      <image:caption>Celebrating the finish with Arianna . photo credit Matt Cecil.</image:caption>
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      <image:title>Blog - Fat Dog 120 miler 2023 " Suck it up Winey Baby " . - Make it stand out</image:title>
      <image:caption>The infamous belt buckle !</image:caption>
    </image:image>
  </url>
  <url>
    <loc>https://www.charlenewaldner.com/blog/gorge-waterfalls-100-k-17-km-2023-dnf-did-not-finish-did-not-make-the-cut-off</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2023-04-09</lastmod>
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      <image:title>Blog - Gorge Waterfalls 100 K  (-17 km) 2023 - DNF ( Did Not Finish ) Did not make the cut-off - Make it stand out</image:title>
      <image:caption>Crossing over the bridge . Photo credit James Holk .</image:caption>
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      <image:title>Blog - Gorge Waterfalls 100 K  (-17 km) 2023 - DNF ( Did Not Finish ) Did not make the cut-off - Make it stand out</image:title>
      <image:caption>One of the many beautiful waterfalls ! Photo credit James Holk .</image:caption>
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      <image:title>Blog - Gorge Waterfalls 100 K  (-17 km) 2023 - DNF ( Did Not Finish ) Did not make the cut-off - Make it stand out</image:title>
      <image:caption>Stunning ! Photo credit James Holk.</image:caption>
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      <image:title>Blog - Gorge Waterfalls 100 K  (-17 km) 2023 - DNF ( Did Not Finish ) Did not make the cut-off - Make it stand out</image:title>
      <image:caption>Taking a Kodak moment . Photo credit me .</image:caption>
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      <image:title>Blog - Gorge Waterfalls 100 K  (-17 km) 2023 - DNF ( Did Not Finish ) Did not make the cut-off - Make it stand out</image:title>
      <image:caption>Travelling in style !</image:caption>
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      <image:title>Blog - Gorge Waterfalls 100 K  (-17 km) 2023 - DNF ( Did Not Finish ) Did not make the cut-off - Make it stand out</image:title>
      <image:caption>Race start and finish area for the 100 km .</image:caption>
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      <image:title>Blog - Gorge Waterfalls 100 K  (-17 km) 2023 - DNF ( Did Not Finish ) Did not make the cut-off - Make it stand out</image:title>
      <image:caption>Bridge of the Gods .</image:caption>
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      <image:title>Blog - Gorge Waterfalls 100 K  (-17 km) 2023 - DNF ( Did Not Finish ) Did not make the cut-off - Make it stand out</image:title>
      <image:caption>Bridge of the Gods over the Columbia River.</image:caption>
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      <image:title>Blog - Gorge Waterfalls 100 K  (-17 km) 2023 - DNF ( Did Not Finish ) Did not make the cut-off - Make it stand out</image:title>
      <image:caption>View from the Bridge of the Gods.</image:caption>
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      <image:title>Blog - Gorge Waterfalls 100 K  (-17 km) 2023 - DNF ( Did Not Finish ) Did not make the cut-off - Make it stand out</image:title>
      <image:caption>Waiting for the Columbia Express at Gateway IMAC station .</image:caption>
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      <image:title>Blog - Gorge Waterfalls 100 K  (-17 km) 2023 - DNF ( Did Not Finish ) Did not make the cut-off - Make it stand out</image:title>
      <image:caption>$10 USD bus ride from Portland to Cascade Locks</image:caption>
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      <image:title>Blog - Gorge Waterfalls 100 K  (-17 km) 2023 - DNF ( Did Not Finish ) Did not make the cut-off - Make it stand out</image:title>
      <image:caption>Not the Fairmont but close to the race /start and finish .</image:caption>
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      <image:title>Blog - Gorge Waterfalls 100 K  (-17 km) 2023 - DNF ( Did Not Finish ) Did not make the cut-off - Make it stand out</image:title>
      <image:caption>Race package pick up and great local beer!</image:caption>
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      <image:title>Blog - Gorge Waterfalls 100 K  (-17 km) 2023 - DNF ( Did Not Finish ) Did not make the cut-off - Make it stand out</image:title>
      <image:caption>Pre - race shake out run along the start of the course .</image:caption>
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      <image:title>Blog - Gorge Waterfalls 100 K  (-17 km) 2023 - DNF ( Did Not Finish ) Did not make the cut-off - Make it stand out</image:title>
      <image:caption>Karen Welwood on her way to winning her age group ! photo credit Somer Kreisman .</image:caption>
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      <image:title>Blog - Gorge Waterfalls 100 K  (-17 km) 2023 - DNF ( Did Not Finish ) Did not make the cut-off - Make it stand out</image:title>
      <image:caption>Alysha Quinlan in the 30 k looking strong ! photo credit Somer Kreisman.</image:caption>
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      <image:title>Blog - Gorge Waterfalls 100 K  (-17 km) 2023 - DNF ( Did Not Finish ) Did not make the cut-off - Make it stand out</image:title>
      <image:caption>Off we go ! photo credit James Holk.</image:caption>
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      <image:title>Blog - Gorge Waterfalls 100 K  (-17 km) 2023 - DNF ( Did Not Finish ) Did not make the cut-off - Make it stand out</image:title>
      <image:caption>Volunteers staying dry !</image:caption>
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      <image:title>Blog - Gorge Waterfalls 100 K  (-17 km) 2023 - DNF ( Did Not Finish ) Did not make the cut-off - Make it stand out</image:title>
      <image:caption>Ed Welwood crushing it !</image:caption>
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      <image:title>Blog - Gorge Waterfalls 100 K  (-17 km) 2023 - DNF ( Did Not Finish ) Did not make the cut-off - Make it stand out</image:title>
      <image:caption>Cascade Locks cocktail aid station .</image:caption>
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      <image:title>Blog - Gorge Waterfalls 100 K  (-17 km) 2023 - DNF ( Did Not Finish ) Did not make the cut-off - Make it stand out</image:title>
      <image:caption>McMenamins Kennedy School in Portand , Oregon</image:caption>
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      <image:title>Blog - Gorge Waterfalls 100 K  (-17 km) 2023 - DNF ( Did Not Finish ) Did not make the cut-off - Make it stand out</image:title>
      <image:caption>Where bad people go !</image:caption>
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      <image:title>Blog - Gorge Waterfalls 100 K  (-17 km) 2023 - DNF ( Did Not Finish ) Did not make the cut-off - Make it stand out</image:title>
      <image:caption>Opened in 2008, former domain of the old janitor, Steve Hutton.</image:caption>
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      <image:title>Blog - Gorge Waterfalls 100 K  (-17 km) 2023 - DNF ( Did Not Finish ) Did not make the cut-off - Make it stand out</image:title>
      <image:caption>In need of a drink ?</image:caption>
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      <image:title>Blog - Gorge Waterfalls 100 K  (-17 km) 2023 - DNF ( Did Not Finish ) Did not make the cut-off - Make it stand out</image:title>
      <image:caption>Drowning my sorrows in the Mineral pool.</image:caption>
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      <image:title>Blog - Gorge Waterfalls 100 K  (-17 km) 2023 - DNF ( Did Not Finish ) Did not make the cut-off - Make it stand out</image:title>
      <image:caption>Don’t be too cool for school .</image:caption>
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      <image:title>Blog - Gorge Waterfalls 100 K  (-17 km) 2023 - DNF ( Did Not Finish ) Did not make the cut-off - Make it stand out</image:title>
      <image:caption>Super cozy beds !</image:caption>
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      <image:title>Blog - Gorge Waterfalls 100 K  (-17 km) 2023 - DNF ( Did Not Finish ) Did not make the cut-off - Make it stand out</image:title>
      <image:caption>Old school water fountains .</image:caption>
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      <image:title>Blog - Gorge Waterfalls 100 K  (-17 km) 2023 - DNF ( Did Not Finish ) Did not make the cut-off - Make it stand out</image:title>
      <image:caption>The count down is on !</image:caption>
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  </url>
  <url>
    <loc>https://www.charlenewaldner.com/blog/rainshadow-running-deception-pass-50-km-2022-third-time-s-a-charm</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2022-12-19</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/ce08ff18-d5b0-458d-9af5-6265f44d23e3/deception+pass+2022.JPG</image:loc>
      <image:title>Blog - Rainshadow Running Deception Pass 50 km 2022 – Third Time' s A Charm - Make it stand out</image:title>
      <image:caption>The Infamous Deception Pass bridge in the background .</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/1891073e-46c4-4359-97e7-2c68d40e520e/IMG_3504.JPG</image:loc>
      <image:title>Blog - Rainshadow Running Deception Pass 50 km 2022 – Third Time' s A Charm - Make it stand out</image:title>
      <image:caption>Whatever it is, the way you tell your story online can make all the difference.</image:caption>
    </image:image>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/254198c0-2f66-4d30-961c-b0c901809ca3/IMG_3508.JPG</image:loc>
      <image:title>Blog - Rainshadow Running Deception Pass 50 km 2022 – Third Time' s A Charm - Make it stand out</image:title>
      <image:caption>Festively decorated Coho .</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/fd911b03-7378-4776-8662-72af24903e5a/IMG_3510.JPG</image:loc>
      <image:title>Blog - Rainshadow Running Deception Pass 50 km 2022 – Third Time' s A Charm - Make it stand out</image:title>
      <image:caption>Whatever it is, the way you tell your story online can make all the difference.</image:caption>
    </image:image>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/26888af9-153b-4e77-89d4-f360631c9146/IMG_3506.JPG</image:loc>
      <image:title>Blog - Rainshadow Running Deception Pass 50 km 2022 – Third Time' s A Charm - Make it stand out</image:title>
      <image:caption>Coho Christmas tree !</image:caption>
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      <image:title>Blog - Rainshadow Running Deception Pass 50 km 2022 – Third Time' s A Charm - Make it stand out</image:title>
      <image:caption>Sarah painting her pre race nails !</image:caption>
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      <image:title>Blog - Rainshadow Running Deception Pass 50 km 2022 – Third Time' s A Charm - Make it stand out</image:title>
      <image:caption>Best Thai food in Port Angeles ! Great recommendation Sheryl Z .</image:caption>
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      <image:title>Blog - Rainshadow Running Deception Pass 50 km 2022 – Third Time' s A Charm - Make it stand out</image:title>
      <image:caption>Funny book I found on the Coho ! This is why I don’t have a cat .</image:caption>
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      <image:title>Blog - Rainshadow Running Deception Pass 50 km 2022 – Third Time' s A Charm - Make it stand out</image:title>
      <image:caption>Auld Holland Inn in Oak Harbour .</image:caption>
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      <image:title>Blog - Rainshadow Running Deception Pass 50 km 2022 – Third Time' s A Charm - Make it stand out</image:title>
      <image:caption>Ready to race 50 km today !</image:caption>
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      <image:title>Blog - Rainshadow Running Deception Pass 50 km 2022 – Third Time' s A Charm - Make it stand out</image:title>
      <image:caption>Somewhere on the race course .</image:caption>
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      <image:title>Blog - Rainshadow Running Deception Pass 50 km 2022 – Third Time' s A Charm - Make it stand out</image:title>
      <image:caption>Close to the finish line.</image:caption>
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      <image:title>Blog - Rainshadow Running Deception Pass 50 km 2022 – Third Time' s A Charm - Make it stand out</image:title>
      <image:caption>Post race ..happy to be done!</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/8c93828f-034b-45f1-9cdf-6a42333230bb/deception+pass+22+4.JPG</image:loc>
      <image:title>Blog - Rainshadow Running Deception Pass 50 km 2022 – Third Time' s A Charm - Make it stand out</image:title>
      <image:caption>Whatever it is, the way you tell your story online can make all the difference.</image:caption>
    </image:image>
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      <image:title>Blog - Rainshadow Running Deception Pass 50 km 2022 – Third Time' s A Charm - Make it stand out</image:title>
      <image:caption>Sheryl Z and Sarah post race !</image:caption>
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      <image:title>Blog - Rainshadow Running Deception Pass 50 km 2022 – Third Time' s A Charm - Make it stand out</image:title>
      <image:caption>Post race yummy dinner at the Mill pub .</image:caption>
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      <image:title>Blog - Rainshadow Running Deception Pass 50 km 2022 – Third Time' s A Charm - Make it stand out</image:title>
      <image:caption>Post race margarita re- hydration !</image:caption>
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      <image:title>Blog - Rainshadow Running Deception Pass 50 km 2022 – Third Time' s A Charm - Make it stand out</image:title>
      <image:caption>Taking one for the Badass Chicks Run trails team !</image:caption>
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  </url>
  <url>
    <loc>https://www.charlenewaldner.com/blog/cascade-crest-100-2022-twice-rolled-over-my-first-100</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2022-08-03</lastmod>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/748aab1c-a3d6-4fc3-bfac-b23a626c3f74/buckle.JPG</image:loc>
      <image:title>Blog - Cascade Crest 100 2022- Twice rolled over, my first 100 - Make it stand out</image:title>
      <image:caption>Finish hoodie and buckle .</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/2c9561b7-160f-4e70-b704-bdd179d4210c/char+david+pre+race.JPG</image:loc>
      <image:title>Blog - Cascade Crest 100 2022- Twice rolled over, my first 100 - Make it stand out</image:title>
      <image:caption>Less than 24 hours to race start .</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/34e0860e-2ad2-43f1-b46b-0d1ee36f0e24/pizza.JPG</image:loc>
      <image:title>Blog - Cascade Crest 100 2022- Twice rolled over, my first 100 - Make it stand out</image:title>
      <image:caption>Pre race dinner with crew and pacers Andrew and Hicham .</image:caption>
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      <image:title>Blog - Cascade Crest 100 2022- Twice rolled over, my first 100 - Make it stand out</image:title>
      <image:caption>pre- race inspiration from Katie.</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/14f3aa95-287e-4f97-8544-d4673be58e43/drop+bags.JPG</image:loc>
      <image:title>Blog - Cascade Crest 100 2022- Twice rolled over, my first 100 - Make it stand out</image:title>
      <image:caption>Drop bags for our aid stations .</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/7662b001-2127-49f1-b8f1-e094cacaa580/dave+char+start.JPG</image:loc>
      <image:title>Blog - Cascade Crest 100 2022- Twice rolled over, my first 100 - Make it stand out</image:title>
      <image:caption>Moments before the race David still eating breakfast .</image:caption>
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      <image:title>Blog - Cascade Crest 100 2022- Twice rolled over, my first 100 - Make it stand out</image:title>
      <image:caption>Rob Smith representing the Canadians and Rich White - the Americans .</image:caption>
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      <image:title>Blog - Cascade Crest 100 2022- Twice rolled over, my first 100 - Make it stand out</image:title>
      <image:caption>Race start . phot credit Taryn Graham</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/05351dfb-e509-4342-aa22-d9f91a1324ee/BQ4A3251copy.jpg</image:loc>
      <image:title>Blog - Cascade Crest 100 2022- Twice rolled over, my first 100 - Make it stand out</image:title>
      <image:caption>Race start 100 miles to go !</image:caption>
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      <image:caption>On top of Blow Out mountain . Early in the race .</image:caption>
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      <image:title>Blog - Cascade Crest 100 2022- Twice rolled over, my first 100 - Make it stand out</image:title>
      <image:caption>Tripping into Tacoma pass aid station 24.5 miles . photo credit Taryn Graham</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/3b10fb2d-e75e-42d1-9a44-2b0cd5c76b38/BQ4A4224copy.jpg</image:loc>
      <image:title>Blog - Cascade Crest 100 2022- Twice rolled over, my first 100 - Make it stand out</image:title>
      <image:caption>Filling up Tailwind at Tacoma pass aid station . photo credit Taryn Graham</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/5593ec7d-83cd-49bc-80ea-fe1253e27217/david+aid+station.JPG</image:loc>
      <image:title>Blog - Cascade Crest 100 2022- Twice rolled over, my first 100 - Make it stand out</image:title>
      <image:caption>David at stampede pass . photo credit Andrew Barclay .</image:caption>
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      <image:title>Blog - Cascade Crest 100 2022- Twice rolled over, my first 100 - Make it stand out</image:title>
      <image:caption>Amazing views ! photo credit Hicham El Amiri</image:caption>
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      <image:title>Blog - Cascade Crest 100 2022- Twice rolled over, my first 100 - Make it stand out</image:title>
      <image:caption>Wildflowers everywhere ! photo credit Hicham El Amiri</image:caption>
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      <image:title>Blog - Cascade Crest 100 2022- Twice rolled over, my first 100 - Make it stand out</image:title>
      <image:caption>Keep moving ! photo credit Hicham El Amiri</image:caption>
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      <image:title>Blog - Cascade Crest 100 2022- Twice rolled over, my first 100 - Make it stand out</image:title>
      <image:caption>Checking out the view . photo credit Hicham El Amiri</image:caption>
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      <image:title>Blog - Cascade Crest 100 2022- Twice rolled over, my first 100 - Make it stand out</image:title>
      <image:caption>Hicham- my pacer - leading the way up Thorpe Mtn.</image:caption>
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      <image:title>Blog - Cascade Crest 100 2022- Twice rolled over, my first 100 - Make it stand out</image:title>
      <image:caption>Way up there ? on Thorpe Mtn.</image:caption>
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      <image:title>Blog - Cascade Crest 100 2022- Twice rolled over, my first 100 - Make it stand out</image:title>
      <image:caption>Almost there !</image:caption>
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      <image:title>Blog - Cascade Crest 100 2022- Twice rolled over, my first 100 - Make it stand out</image:title>
      <image:caption>Top of Thorpe mountain highest point on the course 86.4 miles . photo credit Andrew Barclay</image:caption>
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      <image:title>Blog - Cascade Crest 100 2022- Twice rolled over, my first 100 - Make it stand out</image:title>
      <image:caption>On the decent from Thorpe ..whoot !</image:caption>
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      <image:title>Blog - Cascade Crest 100 2022- Twice rolled over, my first 100 - Make it stand out</image:title>
      <image:caption>David taking a break . photo credit Andrew Barclay</image:caption>
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      <image:title>Blog - Cascade Crest 100 2022- Twice rolled over, my first 100 - Make it stand out</image:title>
      <image:caption>We finally made it home thanks to our pacers ! photo credit : Ron Nicholl</image:caption>
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      <image:caption>Finishing phot with belt buckles and hoodies photo credit : Ron Nicholl</image:caption>
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      <image:title>Blog - Cascade Crest 100 2022- Twice rolled over, my first 100 - Make it stand out</image:title>
      <image:caption>Tired and in need of a shower ! photo credit : Ron Nicholl</image:caption>
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      <image:caption>Got a shiner !</image:caption>
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      <image:caption>David enjoying post race massage !</image:caption>
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      <image:title>Blog - Cascade Crest 100 2022- Twice rolled over, my first 100 - Make it stand out</image:title>
      <image:caption>This post race massage chair is awesome!</image:caption>
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  </url>
  <url>
    <loc>https://www.charlenewaldner.com/blog/sunshine-coast-adventure-hike-with-the-trailfamily-2022</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2022-07-18</lastmod>
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      <image:caption>David and I at the start of our 8 day adventure !</image:caption>
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      <image:caption>David checking out the new hut !</image:caption>
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      <image:caption>David at Sarah point . Pack weights 15 kg plus 2 liters of water.</image:caption>
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      <image:caption>Powell River Art work</image:caption>
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      <image:caption>Yoga in the park .</image:caption>
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      <image:caption>Dinner at Wednesday lake camp.</image:caption>
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      <image:caption>Camp at Sliammon lake . Cool in the shade .</image:caption>
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      <image:caption>One of may favorite spots on SCT.</image:caption>
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      <image:caption>David filtering water at Appleton Creek .</image:caption>
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      <image:caption>Little Sliamon lake .</image:caption>
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      <image:caption>Left to right - Fernando, Rodolfo, me and David on way to Shingle Mill.</image:caption>
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      <image:caption>Maja and David crossing the rickety Inland lake bridge .</image:caption>
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      <image:caption>Dinner at Anthony Lake camp site (L-R ) David, Maja , Fernando and Rodolpho .</image:caption>
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      <image:caption>Cougar leftovers.</image:caption>
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      <image:caption>Water break climbing Tin Hat .</image:caption>
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      <image:caption>Almost there to top of Tin Hat .</image:caption>
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      <image:title>Blog - Sunshine Coast Adventure Hike with the Trailfamily 2022 - Make it stand out</image:title>
      <image:caption>Left to Right Rodolfo, Maja , Fernando and David .We made it ! Dinner at Tin Hat hut .</image:caption>
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      <image:caption>No views at Tin Hat .</image:caption>
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      <image:caption>90 km at half way on SCT.</image:caption>
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      <image:caption>Trailfamily taking a break !</image:caption>
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      <image:caption>Lunch break in Walt Hut trying to escape the bugs .</image:caption>
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      <image:caption>Drone photo from Walt Hill: photo credit Rodolfo Charles Wah</image:caption>
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      <image:title>Blog - Sunshine Coast Adventure Hike with the Trailfamily 2022 - Make it stand out</image:title>
      <image:caption>Elk lake hut . Photo credit : Rodolfo Charles Wah - drone .</image:caption>
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      <image:caption>Trailfamily Kodak moment .</image:caption>
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      <image:caption>Lois lake camp and doing laundry.</image:caption>
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      <image:caption>Jim Strutt (right) on Board of directors for SCT and fellow PAWS trail member , who’s name i can’t remember.</image:caption>
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      <image:caption>Snow hiking top of Troubridge highest peak on SCT.</image:caption>
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      <image:caption>Rainy Day lake</image:caption>
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      <image:caption>The last stretch to Saltrey Bay.</image:caption>
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      <image:title>Blog - Sunshine Coast Adventure Hike with the Trailfamily 2022 - Make it stand out</image:title>
      <image:caption>At the finish line of SCT ! We all made it !!</image:caption>
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      <image:caption>Enjoying Wild Scoop ice cream post hike .</image:caption>
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      <image:caption>Catching up with Linda at the Wild Scoop ! Some things never change .</image:caption>
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      <image:caption>Tin Hat Beer souvenir.</image:caption>
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      <image:caption>A powerful message found Powell River .</image:caption>
    </image:image>
  </url>
  <url>
    <loc>https://www.charlenewaldner.com/blog/sun-mountain-50-miler-may-14-2022-twice-rolled-over-cascade-crest-100-mile-qualifying-race</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2022-05-18</lastmod>
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      <image:title>Blog - Sun Mountain 50 miler May 14 2022-Twice Rolled Over- Cascade Crest 100 mile qualifying race - Make it stand out</image:title>
      <image:caption>Adventures in Winthrop.</image:caption>
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      <image:title>Blog - Sun Mountain 50 miler May 14 2022-Twice Rolled Over- Cascade Crest 100 mile qualifying race - Make it stand out</image:title>
      <image:caption>First lap descending from the summit.</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/0eae1ace-5945-43aa-a084-2de3efbe3dfd/sunflowers.jpg</image:loc>
      <image:title>Blog - Sun Mountain 50 miler May 14 2022-Twice Rolled Over- Cascade Crest 100 mile qualifying race - Make it stand out</image:title>
      <image:caption>Sunflowers are out at Sun Mountain !</image:caption>
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      <image:title>Blog - Sun Mountain 50 miler May 14 2022-Twice Rolled Over- Cascade Crest 100 mile qualifying race - Make it stand out</image:title>
      <image:caption>Snow tunnel !</image:caption>
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      <image:title>Blog - Sun Mountain 50 miler May 14 2022-Twice Rolled Over- Cascade Crest 100 mile qualifying race - Make it stand out</image:title>
      <image:caption>Six foot snow bank !</image:caption>
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      <image:title>Blog - Sun Mountain 50 miler May 14 2022-Twice Rolled Over- Cascade Crest 100 mile qualifying race - Make it stand out</image:title>
      <image:caption>Pre- race dinner pic . I had to twist David’s arm to take this :)</image:caption>
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      <image:title>Blog - Sun Mountain 50 miler May 14 2022-Twice Rolled Over- Cascade Crest 100 mile qualifying race - Make it stand out</image:title>
      <image:caption>Back in the saddle !</image:caption>
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      <image:title>Blog - Sun Mountain 50 miler May 14 2022-Twice Rolled Over- Cascade Crest 100 mile qualifying race - Make it stand out</image:title>
      <image:caption>Pre race registration - bright and early at 5:00 am .</image:caption>
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      <image:title>Blog - Sun Mountain 50 miler May 14 2022-Twice Rolled Over- Cascade Crest 100 mile qualifying race - Make it stand out</image:title>
      <image:caption>Pre- race ! Let’s do this !</image:caption>
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      <image:title>Blog - Sun Mountain 50 miler May 14 2022-Twice Rolled Over- Cascade Crest 100 mile qualifying race - Make it stand out</image:title>
      <image:caption>Jonathan Foweraker’s and I before the race start.</image:caption>
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      <image:title>Blog - Sun Mountain 50 miler May 14 2022-Twice Rolled Over- Cascade Crest 100 mile qualifying race - Make it stand out</image:title>
      <image:caption>Pre - race briefing .</image:caption>
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      <image:title>Blog - Sun Mountain 50 miler May 14 2022-Twice Rolled Over- Cascade Crest 100 mile qualifying race - Make it stand out</image:title>
      <image:caption>Race start . Only 50 miles to go !</image:caption>
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      <image:title>Blog - Sun Mountain 50 miler May 14 2022-Twice Rolled Over- Cascade Crest 100 mile qualifying race - Make it stand out</image:title>
      <image:caption>Here Kitty - Kitty ! photo credit Unsplash</image:caption>
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      <image:title>Blog - Sun Mountain 50 miler May 14 2022-Twice Rolled Over- Cascade Crest 100 mile qualifying race - Make it stand out</image:title>
      <image:caption>Stephanie and i fishing lap 1 almost 40 km in.</image:caption>
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      <image:title>Blog - Sun Mountain 50 miler May 14 2022-Twice Rolled Over- Cascade Crest 100 mile qualifying race - Make it stand out</image:title>
      <image:caption>Cruising towards the finish line ! Almost there !</image:caption>
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      <image:title>Blog - Sun Mountain 50 miler May 14 2022-Twice Rolled Over- Cascade Crest 100 mile qualifying race - Make it stand out</image:title>
      <image:caption>Yeah made it !</image:caption>
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      <image:title>Blog - Sun Mountain 50 miler May 14 2022-Twice Rolled Over- Cascade Crest 100 mile qualifying race - Make it stand out</image:title>
      <image:caption>Please don’t make me run further James , I need a beer !</image:caption>
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  <url>
    <loc>https://www.charlenewaldner.com/blog/finlayson-arm-double-100-k-28-k-2021-race-report</loc>
    <changefreq>monthly</changefreq>
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    <lastmod>2021-09-19</lastmod>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/1632086484587-VQKTDIHKER0RXPR8XUSI/david+char+pre+race.JPG</image:loc>
      <image:title>Blog - Finlayson Arm Double 100 k +28 k 2021 Race Report - Make it stand out</image:title>
      <image:caption>Pre Race Start of the Double 100k+28 k 2021</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/1632086610443-5NJJNGMPIA1GUL90NM9X/char+pre+race+fin.JPG</image:loc>
      <image:title>Blog - Finlayson Arm Double 100 k +28 k 2021 Race Report - Make it stand out</image:title>
      <image:caption>Pre race start feeling nervous and excited !</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/1632086787556-4QF01GSXU8JEI086S4DU/david+and+pete.JPG</image:loc>
      <image:title>Blog - Finlayson Arm Double 100 k +28 k 2021 Race Report - Make it stand out</image:title>
      <image:caption>David Marlor and Pete Dumbleton finishing the 100 k - sprinting across the finish line .</image:caption>
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      <image:title>Blog - Finlayson Arm Double 100 k +28 k 2021 Race Report - Make it stand out</image:title>
      <image:caption>Finishing the 100 k of the Double in 23 hours 57 seconds.</image:caption>
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      <image:caption>Stop the Garmin done and done !</image:caption>
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      <image:title>Blog - Finlayson Arm Double 100 k +28 k 2021 Race Report - Make it stand out</image:title>
      <image:caption>Cool finishing hat Myke Labelle!</image:caption>
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      <image:title>Blog - Finlayson Arm Double 100 k +28 k 2021 Race Report - Make it stand out</image:title>
      <image:caption>David pushing the pace on the 28 k .</image:caption>
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      <image:title>Blog - Finlayson Arm Double 100 k +28 k 2021 Race Report - Make it stand out</image:title>
      <image:caption>28 km turnaround !</image:caption>
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      <image:title>Blog - Finlayson Arm Double 100 k +28 k 2021 Race Report - Make it stand out</image:title>
      <image:caption>Turnaround at Joycelyn hill.</image:caption>
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      <image:title>Blog - Finlayson Arm Double 100 k +28 k 2021 Race Report - Make it stand out</image:title>
      <image:caption>Feeling like Wonder Woman on the Double - 28 km .</image:caption>
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      <image:caption>Stopping for a Kodak moment - on the home stretch !</image:caption>
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      <image:title>Blog - Finlayson Arm Double 100 k +28 k 2021 Race Report - Make it stand out</image:title>
      <image:caption>David finishing the Double in 29:28:35 and Charlene 3rd female 28:33:31</image:caption>
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      <image:caption>Feeling emotional .</image:caption>
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      <image:caption>Tears of joy !</image:caption>
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  </url>
  <url>
    <loc>https://www.charlenewaldner.com/blog/sunshine-coast-trail-sct-part-2-sarah-point-to-powell-river-northern-point-of-the-sct</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2021-08-10</lastmod>
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      <image:title>Blog - Sunshine Coast trail (SCT) Part 2 Sarah Point to Powell River - Northern point of the SCT - Make it stand out</image:title>
      <image:caption>Manzanita Hut on the Manzanita Bluffs on the Gwendoline Hills trail section. The first hut along the SCT if you start from Desolation Sound.</image:caption>
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      <image:title>Blog - Sunshine Coast trail (SCT) Part 2 Sarah Point to Powell River - Northern point of the SCT - Make it stand out</image:title>
      <image:caption>Hiker wine!</image:caption>
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      <image:title>Blog - Sunshine Coast trail (SCT) Part 2 Sarah Point to Powell River - Northern point of the SCT - Make it stand out</image:title>
      <image:caption>The Eagle has landed.</image:caption>
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      <image:title>Blog - Sunshine Coast trail (SCT) Part 2 Sarah Point to Powell River - Northern point of the SCT - Make it stand out</image:title>
      <image:caption>Putters Golf with Big Foot.</image:caption>
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      <image:caption>Yoga in the park.</image:caption>
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      <image:title>Blog - Sunshine Coast trail (SCT) Part 2 Sarah Point to Powell River - Northern point of the SCT - Make it stand out</image:title>
      <image:caption>David kicking my butt at mini golf.</image:caption>
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      <image:title>Blog - Sunshine Coast trail (SCT) Part 2 Sarah Point to Powell River - Northern point of the SCT - Make it stand out</image:title>
      <image:caption>Campsite Manzanita bluff.</image:caption>
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      <image:title>Blog - Sunshine Coast trail (SCT) Part 2 Sarah Point to Powell River - Northern point of the SCT - Make it stand out</image:title>
      <image:caption>The official start of SCT at Sarah Point.</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/1628569028790-CSNSL7TIMPXCGSK2E0NO/run+hike+car+sarah.jpg</image:loc>
      <image:title>Blog - Sunshine Coast trail (SCT) Part 2 Sarah Point to Powell River - Northern point of the SCT - Make it stand out</image:title>
      <image:caption>Hike - run to Sarah point .</image:caption>
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      <image:title>Blog - Sunshine Coast trail (SCT) Part 2 Sarah Point to Powell River - Northern point of the SCT - Make it stand out</image:title>
      <image:caption>David filtering water at Appleton Creek</image:caption>
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      <image:title>Blog - Sunshine Coast trail (SCT) Part 2 Sarah Point to Powell River - Northern point of the SCT - Make it stand out</image:title>
      <image:caption>Sliammon lake - view from camp area.</image:caption>
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      <image:title>Blog - Sunshine Coast trail (SCT) Part 2 Sarah Point to Powell River - Northern point of the SCT - Make it stand out</image:title>
      <image:caption>Walking through Fern Crossing .</image:caption>
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      <image:title>Blog - Sunshine Coast trail (SCT) Part 2 Sarah Point to Powell River - Northern point of the SCT - Make it stand out</image:title>
      <image:caption>Trail leading to Little Sliammon lake.</image:caption>
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      <image:title>Blog - Sunshine Coast trail (SCT) Part 2 Sarah Point to Powell River - Northern point of the SCT - Make it stand out</image:title>
      <image:caption>Shangri la campsite.</image:caption>
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      <image:title>Blog - Sunshine Coast trail (SCT) Part 2 Sarah Point to Powell River - Northern point of the SCT - Make it stand out</image:title>
      <image:caption>Little Sliammon lake haunted canoe.</image:caption>
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      <image:title>Blog - Sunshine Coast trail (SCT) Part 2 Sarah Point to Powell River - Northern point of the SCT - Make it stand out</image:title>
      <image:caption>Swimming in Little Sliammon lake</image:caption>
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      <image:title>Blog - Sunshine Coast trail (SCT) Part 2 Sarah Point to Powell River - Northern point of the SCT - Make it stand out</image:title>
      <image:caption>Yoga in the hut at Shangri la “ haunted “ campsite</image:caption>
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      <image:title>Blog - Sunshine Coast trail (SCT) Part 2 Sarah Point to Powell River - Northern point of the SCT - Make it stand out</image:title>
      <image:caption>View of Wildwood on the bluffs.</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/1628568518258-O9MHGIX6PDX123PHJGVL/david+beach.jpg</image:loc>
      <image:title>Blog - Sunshine Coast trail (SCT) Part 2 Sarah Point to Powell River - Northern point of the SCT - Make it stand out</image:title>
      <image:caption>David relaxing on the beach while I was swimming in Powell River.</image:caption>
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      <image:title>Blog - Sunshine Coast trail (SCT) Part 2 Sarah Point to Powell River - Northern point of the SCT - Make it stand out</image:title>
      <image:caption>Awesome food at Costa del Sol !</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/1628568697924-1BEHNZFG0OIITM1ULE9W/wild.jpg</image:loc>
      <image:title>Blog - Sunshine Coast trail (SCT) Part 2 Sarah Point to Powell River - Northern point of the SCT - Make it stand out</image:title>
      <image:caption>Enjoying ice cream at Wild’s .</image:caption>
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      <image:title>Blog - Sunshine Coast trail (SCT) Part 2 Sarah Point to Powell River - Northern point of the SCT - Make it stand out</image:title>
      <image:caption>David waiting for ferry . personal shade my Six Moons design sun umbrella .</image:caption>
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      <image:title>Blog - Sunshine Coast trail (SCT) Part 2 Sarah Point to Powell River - Northern point of the SCT - Make it stand out</image:title>
      <image:caption>David hiking the last stretch of the SCT.</image:caption>
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  <url>
    <loc>https://www.charlenewaldner.com/blog/sunshine-coast-trail-adventure-july-1-2021</loc>
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    <lastmod>2021-07-13</lastmod>
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      <image:title>Blog - Sunshine Coast Trail Adventure - July 1, 2021 - Make it stand out</image:title>
      <image:caption>Start of the adventure in Powell River</image:caption>
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    <image:image>
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      <image:title>Blog - Sunshine Coast Trail Adventure - July 1, 2021 - Make it stand out</image:title>
      <image:caption>Anthony Island Campsite</image:caption>
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      <image:title>Blog - Sunshine Coast Trail Adventure - July 1, 2021 - Make it stand out</image:title>
      <image:caption>Morning Yoga on Anthony Island</image:caption>
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    <image:image>
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      <image:title>Blog - Sunshine Coast Trail Adventure - July 1, 2021 - Make it stand out</image:title>
      <image:caption>Last water stop before the summit. We loaded up seven litres.</image:caption>
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      <image:title>Blog - Sunshine Coast Trail Adventure - July 1, 2021 - Make it stand out</image:title>
      <image:caption>Tin Hat just after sunset</image:caption>
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    <image:image>
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      <image:title>Blog - Sunshine Coast Trail Adventure - July 1, 2021 - Make it stand out</image:title>
      <image:caption>Tin Hat summit just after sunrise</image:caption>
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    <image:image>
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      <image:title>Blog - Sunshine Coast Trail Adventure - July 1, 2021 - Make it stand out</image:title>
      <image:caption>View form Walt Hill - at 1000 metres, third highest point on the SCT</image:caption>
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    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/1626148555565-I4BN4W9T2LBIAMDQ99XG/david+filyerting+water.jpg</image:loc>
      <image:title>Blog - Sunshine Coast Trail Adventure - July 1, 2021 - Make it stand out</image:title>
      <image:caption>David in his cool Goodr glasses, filtering water.</image:caption>
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    <image:image>
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      <image:title>Blog - Sunshine Coast Trail Adventure - July 1, 2021 - Make it stand out</image:title>
      <image:caption>Breakfast at Lois Lake</image:caption>
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      <image:title>Blog - Sunshine Coast Trail Adventure - July 1, 2021 - Make it stand out</image:title>
      <image:caption>Near summit of mount Troubridge - at 1300 metes, the highest point on the SCT,</image:caption>
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      <image:title>Blog - Sunshine Coast Trail Adventure - July 1, 2021 - Make it stand out</image:title>
      <image:caption>our campsite at Rainy Day Lake</image:caption>
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      <image:title>Blog - Sunshine Coast Trail Adventure - July 1, 2021 - Make it stand out</image:title>
      <image:caption>Views along the ocean from the SCT</image:caption>
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    <image:image>
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      <image:title>Blog - Sunshine Coast Trail Adventure - July 1, 2021 - Make it stand out</image:title>
      <image:caption>Southern terminus of the SCT at Saltery Bay</image:caption>
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    <image:image>
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      <image:title>Blog - Sunshine Coast Trail Adventure - July 1, 2021 - Make it stand out</image:title>
      <image:caption>“Wild” Ice cream to finish the journey.</image:caption>
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    <loc>https://www.charlenewaldner.com/blog/back-county-camping-101-cape-scott-adventure-may-2021</loc>
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    <lastmod>2021-06-07</lastmod>
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      <image:title>Blog - Back County Camping 101- Cape Scott Adventure May 2021 - Make it stand out</image:title>
      <image:caption>Whatever it is, the way you tell your story online can make all the difference.</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/1623038870139-PUD01QNEKKGV1DE7LAVD/IMG_1764.jpg</image:loc>
      <image:title>Blog - Back County Camping 101- Cape Scott Adventure May 2021 - Make it stand out</image:title>
      <image:caption>Fully loaded pack.</image:caption>
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      <image:title>Blog - Back County Camping 101- Cape Scott Adventure May 2021 - Make it stand out</image:title>
      <image:caption>Camp at Nissen Bay.</image:caption>
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      <image:title>Blog - Back County Camping 101- Cape Scott Adventure May 2021 - Make it stand out</image:title>
      <image:caption>David filtering stream water.</image:caption>
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    <image:image>
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      <image:title>Blog - Back County Camping 101- Cape Scott Adventure May 2021 - Make it stand out</image:title>
      <image:caption>David having a nap on the trail.</image:caption>
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    <image:image>
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      <image:title>Blog - Back County Camping 101- Cape Scott Adventure May 2021 - Make it stand out</image:title>
      <image:caption>Cape Scott Lighthouse. You can go up to the platform.</image:caption>
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    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/1623039450508-D66ZIKEGOM0HMIE8KRNN/IMG_1807.jpg</image:loc>
      <image:title>Blog - Back County Camping 101- Cape Scott Adventure May 2021 - Make it stand out</image:title>
      <image:caption>Camping in the rain on Guise Bay.</image:caption>
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    <image:image>
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      <image:title>Blog - Back County Camping 101- Cape Scott Adventure May 2021 - Make it stand out</image:title>
      <image:caption>Sunset on San Josef Bay</image:caption>
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      <image:title>Blog - Back County Camping 101- Cape Scott Adventure May 2021 - Make it stand out</image:title>
      <image:caption>Yoga on the beach.</image:caption>
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      <image:title>Blog - Back County Camping 101- Cape Scott Adventure May 2021 - Make it stand out</image:title>
      <image:caption>Whatever it is, the way you tell your story online can make all the difference.</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/1623040252765-B9N5P0DYDWYRW9SUZEKG/2021_0524_18503500.JPG</image:loc>
      <image:title>Blog - Back County Camping 101- Cape Scott Adventure May 2021 - Make it stand out</image:title>
      <image:caption>Whatever it is, the way you tell your story online can make all the difference.</image:caption>
    </image:image>
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  <url>
    <loc>https://www.charlenewaldner.com/blog/david-marlors-56-miles-for-56-years-ultra-february-27-2021</loc>
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    <lastmod>2021-03-08</lastmod>
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      <image:title>Blog - David Marlor's 56 Miles for 56 Years Ultra February 27 2021</image:title>
      <image:caption>Start of the 56 mile run at 7:10 an Mount Doug Park</image:caption>
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    <image:image>
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      <image:title>Blog - David Marlor's 56 Miles for 56 Years Ultra February 27 2021</image:title>
      <image:caption>Running with Andrew Barclay.</image:caption>
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    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/1615181905034-1ZLX7NL3C98TD5FN01DP/2021_0227_11061400.jpg</image:loc>
      <image:title>Blog - David Marlor's 56 Miles for 56 Years Ultra February 27 2021</image:title>
      <image:caption>Running on McKenzie Creek trail.</image:caption>
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    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/1615182050630-QZSRIUDTGLMX1SKHSLR7/2021_0227_10391400.jpg</image:loc>
      <image:title>Blog - David Marlor's 56 Miles for 56 Years Ultra February 27 2021</image:title>
      <image:caption>Water drop at Thetis lake courtesy of Karen Laberee.</image:caption>
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    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/1615182258215-28K7Q0UXOJIAG9RAJ5K6/2021_0227_11121200.jpg</image:loc>
      <image:title>Blog - David Marlor's 56 Miles for 56 Years Ultra February 27 2021</image:title>
      <image:caption>Local running legend Bob Reid doing trail maintenance .</image:caption>
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    <image:image>
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      <image:title>Blog - David Marlor's 56 Miles for 56 Years Ultra February 27 2021</image:title>
      <image:caption>Ridge trail on Joycelyn Hill.</image:caption>
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    <image:image>
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      <image:title>Blog - David Marlor's 56 Miles for 56 Years Ultra February 27 2021</image:title>
      <image:caption>Karen, Holland and Fiona .</image:caption>
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    <image:image>
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      <image:title>Blog - David Marlor's 56 Miles for 56 Years Ultra February 27 2021</image:title>
      <image:caption>Crossing Goldstream, water was cold !</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/1615182580401-C08U4LYHU6A1AWB3M6UI/2021_0227_17453500.jpg</image:loc>
      <image:title>Blog - David Marlor's 56 Miles for 56 Years Ultra February 27 2021</image:title>
      <image:caption>“Pacers” Markus and Andrew .</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/1615182644604-L163GEKFHIAGF7CVEFWI/2021_0227_19522700.jpg</image:loc>
      <image:title>Blog - David Marlor's 56 Miles for 56 Years Ultra February 27 2021</image:title>
      <image:caption>Our cozy aid station thanks to Lisa .</image:caption>
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    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/1615182717388-RDOH43DTEHBC8J5KJTIO/2021_0227_22532500.jpg</image:loc>
      <image:title>Blog - David Marlor's 56 Miles for 56 Years Ultra February 27 2021</image:title>
      <image:caption>In need of food and water at Andrew’s house.</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/1615182802707-V7XPEB6NABWWZFEPKOD9/2021_0227_15043100.jpg</image:loc>
      <image:title>Blog - David Marlor's 56 Miles for 56 Years Ultra February 27 2021</image:title>
      <image:caption>Birthday boy !</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/1615182864361-OUXFMSTJ4HL71BW7ZVEN/2021_0228_01070900.jpg</image:loc>
      <image:title>Blog - David Marlor's 56 Miles for 56 Years Ultra February 27 2021</image:title>
      <image:caption>Fireball cupcakes .</image:caption>
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  <url>
    <loc>https://www.charlenewaldner.com/blog/ucmad005jzsjjoev0hnw049xqy1dp1</loc>
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    <lastmod>2021-01-03</lastmod>
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      <image:title>Blog - January 1  2021 Sooke Wilderness 50 km Trail Adventure</image:title>
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      <image:title>Blog - January 1  2021 Sooke Wilderness 50 km Trail Adventure</image:title>
      <image:caption>One of the many water crossings.</image:caption>
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    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/1609653805879-13BGHAHQKUQWZZ4VNBEN/2021_0101_10105400.jpg</image:loc>
      <image:title>Blog - January 1  2021 Sooke Wilderness 50 km Trail Adventure</image:title>
      <image:caption>Another water crossing.</image:caption>
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    <image:image>
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      <image:title>Blog - January 1  2021 Sooke Wilderness 50 km Trail Adventure</image:title>
      <image:caption>A river has taken over the lakes carriage way near Leech town.</image:caption>
    </image:image>
    <image:image>
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      <image:title>Blog - January 1  2021 Sooke Wilderness 50 km Trail Adventure</image:title>
      <image:caption>David on the most run able part of the trail.</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/1609654133834-O47SV71PNC60I7758Q5F/2021_0101_15364600.jpg</image:loc>
      <image:title>Blog - January 1  2021 Sooke Wilderness 50 km Trail Adventure</image:title>
      <image:caption>Winter wonderland .</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/1609655425328-2SF5BB6D11U2HR35RI88/IMG_1542.jpg</image:loc>
      <image:title>Blog - January 1  2021 Sooke Wilderness 50 km Trail Adventure</image:title>
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  <url>
    <loc>https://www.charlenewaldner.com/blog/swimrun-victoria-2020-a-human-powered-racing-event</loc>
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    <priority>0.5</priority>
    <lastmod>2020-08-25</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/1598313605591-O2OXAD1CXPFXBL80IPUH/swim+start+group.jpg</image:loc>
      <image:title>Blog - SwimRun Victoria 2020- A Human Powered Racing Event</image:title>
      <image:caption>Long course swim start of the SwimRun !</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/1598313699602-9BTW4IJX9X7ADNG1VK7P/swim+run+water+exit.jpg</image:loc>
      <image:title>Blog - SwimRun Victoria 2020- A Human Powered Racing Event</image:title>
      <image:caption>Exiting the swim</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/1598313898092-QORTCZ6JA5BYBOX8VISX/swim+run+-+run.jpg</image:loc>
      <image:title>Blog - SwimRun Victoria 2020- A Human Powered Racing Event</image:title>
      <image:caption>On the run with pull bouy attached to hip and paddles in hand.</image:caption>
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    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/1598314021988-0GK0U7ARVELZ0JAF01T6/swim+run-+swim.jpg</image:loc>
      <image:title>Blog - SwimRun Victoria 2020- A Human Powered Racing Event</image:title>
      <image:caption>The swim in Durrance lake was awesome!</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/1598314304561-Y65MNUBMIPRR1QGWJGHJ/swim+run+-+run+%21.jpg</image:loc>
      <image:title>Blog - SwimRun Victoria 2020- A Human Powered Racing Event</image:title>
      <image:caption>On the run</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/1598314369213-G404R2264GTMHBFXWOY0/swim+run-+into+lake.jpg</image:loc>
      <image:title>Blog - SwimRun Victoria 2020- A Human Powered Racing Event</image:title>
      <image:caption>Run to swim .</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/5ea9eecf75fe3f23245340cb/1598314454917-TUMVJQN9MZ1IEQWA8LP8/finish+line+.jpg</image:loc>
      <image:title>Blog - SwimRun Victoria 2020- A Human Powered Racing Event</image:title>
      <image:caption>The finish line !</image:caption>
    </image:image>
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  <url>
    <loc>https://www.charlenewaldner.com/blog/private-50-miler</loc>
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