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      <image:title>Ultra Running Diaries - Drowning in the lakes - Lakeland 100 leg 1 recce</image:title>
      <image:caption>It was a wet, gloomy day in Wasdale</image:caption>
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      <image:caption>Little did I know, this would be the last time I’d see the sun</image:caption>
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      <image:title>Ultra Running Diaries - Drowning in the lakes - Lakeland 100 leg 1 recce</image:title>
      <image:caption>On the plus side, my INOV8 Stormshell didn’t let a drop of rain in</image:caption>
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      <image:title>Ultra Running Diaries - Running 100 miles - Centurion Autumn 100 - Make it stand out</image:title>
      <image:caption>Crisp trails lead my way to the finish line.</image:caption>
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      <image:caption>A fresh day, a fresh start?</image:caption>
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      <image:title>Ultra Running Diaries - Running 100 miles - Centurion Autumn 100 - Make it stand out</image:title>
      <image:caption>Goring village hall acts as HQ for the duration of the race.</image:caption>
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      <image:title>Ultra Running Diaries - Running 100 miles - Centurion Autumn 100 - Make it stand out</image:title>
      <image:caption>A visual representation of the four legs, or spurs. (Image from centurionrunning.com)</image:caption>
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      <image:title>Ultra Running Diaries - Running 100 miles - Centurion Autumn 100 - Make it stand out</image:title>
      <image:caption>Daylight would soon be a thing of the past</image:caption>
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      <image:title>Ultra Running Diaries - Running 100 miles - Centurion Autumn 100 - Make it stand out</image:title>
      <image:caption>Pictures don’t begin to do justice to how beautiful the nights sky was.</image:caption>
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      <image:title>Ultra Running Diaries - Running 100 miles - Centurion Autumn 100 - Make it stand out</image:title>
      <image:caption>I hit halfway in just under 10 hours</image:caption>
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      <image:title>Ultra Running Diaries - Running 100 miles - Centurion Autumn 100 - Make it stand out</image:title>
      <image:caption>Woodland trails are where I’m most at home (photo from centurionrunning.com)</image:caption>
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      <image:title>Ultra Running Diaries - Running 100 miles - Centurion Autumn 100 - Make it stand out</image:title>
      <image:caption>The most misleading sign in the world. At this point, the Reading aid station was still about 5 miles away!</image:caption>
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      <image:title>Ultra Running Diaries - Running 100 miles - Centurion Autumn 100 - Make it stand out</image:title>
      <image:caption>Much of leg one was spent running alongside the Thames.</image:caption>
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      <image:title>Ultra Running Diaries - Running 100 miles - Centurion Autumn 100 - Make it stand out</image:title>
      <image:caption>Physically, mentally and emotionally exhausted. But a 100 mile finisher</image:caption>
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      <image:title>Ultra Running Diaries - Running 100 miles - Centurion Autumn 100 - Make it stand out</image:title>
      <image:caption>James Elson delivers his race briefing. (Official race photo from https://www.centurionrunning.com)</image:caption>
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      <image:title>Ultra Running Diaries - Running 100 miles - Centurion Autumn 100 - Make it stand out</image:title>
      <image:caption>Crossing the bridge between Streatley and Goring</image:caption>
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      <image:title>Ultra Running Diaries - Summit bagging - Make it stand out</image:title>
      <image:caption>By this point, there was very little margin for error</image:caption>
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      <image:title>Ultra Running Diaries - Summit bagging - Make it stand out</image:title>
      <image:caption>Dropping below the clouds, the beauty is breathtaking</image:caption>
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      <image:title>Ultra Running Diaries - Summit bagging - Make it stand out</image:title>
      <image:caption>I passed Buck Pike and started climbing Dow Crag. This is when conditions worsened.</image:caption>
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      <image:title>Ultra Running Diaries - Summit bagging - Make it stand out</image:title>
      <image:caption>No tarmac around here!</image:caption>
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      <image:title>Ultra Running Diaries - Summit bagging - Make it stand out</image:title>
      <image:caption>Looking down in Coniston water, as I gradually gain elevation</image:caption>
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      <image:title>Ultra Running Diaries - Summit bagging - Make it stand out</image:title>
      <image:caption>The only way now, is down</image:caption>
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      <image:title>Ultra Running Diaries - Summit bagging - Make it stand out</image:title>
      <image:caption>The old mining huts are an iconic landmark, on the tourist track.</image:caption>
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      <image:title>Ultra Running Diaries - Summit bagging - Make it stand out</image:title>
      <image:caption>The higher I climbed, the closer I got to the clouds.</image:caption>
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      <image:title>Blog - The Hierarchy of Weight loss - 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:title>Blog - A simple tip to limit weight gain this Christmas</image:title>
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    <lastmod>2013-11-21</lastmod>
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      <image:title>WODvent 2013</image:title>
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    <lastmod>2016-03-22</lastmod>
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    <lastmod>2024-04-29</lastmod>
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      <image:title>Success Stories</image:title>
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