<?xml version="1.0" encoding="UTF-8"?>
<!-- generator="wordpress.com" -->
<urlset xmlns:xsi="http://www.w3.org/2001/XMLSchema-instance" xmlns="http://www.sitemaps.org/schemas/sitemap/0.9" xmlns:image="http://www.google.com/schemas/sitemap-image/1.1" xsi:schemaLocation="http://www.sitemaps.org/schemas/sitemap/0.9 http://www.sitemaps.org/schemas/sitemap/0.9/sitemap.xsd"><url><loc>https://thenerdrunner.home.blog/2019/08/28/heart-rate-zones-and-training-2/</loc><image:image><image:loc>https://thenerdrunner.home.blog/wp-content/uploads/2019/10/rpe.jpg</image:loc><image:title>rpe</image:title></image:image><lastmod>2022-10-15T08:51:27+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://thenerdrunner.home.blog/2021/12/10/all-my-running-shoes/</loc><lastmod>2021-12-10T10:24:14+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://thenerdrunner.home.blog/2019/08/23/the-1-2-3-program/</loc><image:image><image:loc>https://thenerdrunner.home.blog/wp-content/uploads/2019/08/steady.jpg</image:loc><image:title>steady</image:title></image:image><image:image><image:loc>https://thenerdrunner.home.blog/wp-content/uploads/2019/08/water-drinking.jpg</image:loc><image:title>water drinking</image:title></image:image><image:image><image:loc>https://thenerdrunner.home.blog/wp-content/uploads/2019/08/tired.jpg</image:loc><image:title>tired</image:title></image:image><lastmod>2021-12-02T18:18:59+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://thenerdrunner.home.blog/2019/08/22/starting-to-run/</loc><image:image><image:loc>https://thenerdrunner.home.blog/wp-content/uploads/2019/08/istockphoto-514406736-612x612.jpg</image:loc><image:title>istockphoto-514406736-612x612</image:title><image:caption>Unusual low angle back view of a group of friends jogging outdoors on a summer afternoon with sun flare</image:caption></image:image><lastmod>2021-12-02T16:53:45+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://thenerdrunner.home.blog/2019/08/27/heart-rate-zones-and-training/</loc><image:image><image:loc>https://thenerdrunner.home.blog/wp-content/uploads/2019/08/depositphotos_43233503-stock-illustration-heart-rate-icon.jpg</image:loc><image:title>depositphotos_43233503-stock-illustration-heart-rate-icon</image:title></image:image><lastmod>2021-12-02T16:51:07+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://thenerdrunner.home.blog/2021/10/12/status-update-training-during-the-covid-19-epidemic-2020-2021/</loc><lastmod>2021-10-12T09:02:45+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://thenerdrunner.home.blog/2021/09/24/warm-up-and-stretching/</loc><lastmod>2021-09-24T11:09:20+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://thenerdrunner.home.blog/2019/09/19/1-2-3-program-in-miles/</loc><lastmod>2021-09-23T20:34:39+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://thenerdrunner.home.blog/2019/09/01/steady-speedy-and-long/</loc><lastmod>2021-09-23T20:34:21+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://thenerdrunner.home.blog/2019/09/05/1-2-3-cutback-weeks-and-tapering/</loc><lastmod>2021-09-23T20:34:15+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://thenerdrunner.home.blog/2020/01/01/status-update-cycle-iii-and-10k-race/</loc><lastmod>2020-01-13T07:39:18+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://thenerdrunner.home.blog/2019/11/15/status-update-cycle-ii-and-5k-race/</loc><lastmod>2020-01-03T21:50:27+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://thenerdrunner.home.blog/2019/12/19/common-misconceptions-about-maf-and-80-20/</loc><image:image><image:loc>https://thenerdrunner.home.blog/wp-content/uploads/2019/12/3c09d-untitled-vt.jpg</image:loc><image:title>Untitled-VT</image:title></image:image><lastmod>2020-01-03T21:48:34+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://thenerdrunner.home.blog/2020/01/03/first-run-with-the-clifton-6/</loc><image:image><image:loc>https://thenerdrunner.home.blog/wp-content/uploads/2020/01/hoka-one-one-clifton-6-runningschuhe.jpg</image:loc><image:title>hoka-one-one-clifton-6-runningschuhe</image:title></image:image><lastmod>2020-01-03T21:07:34+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://thenerdrunner.home.blog/2019/09/12/retiring-my-garmin-vivosport/</loc><lastmod>2019-09-17T09:51:03+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://thenerdrunner.home.blog/about-me/</loc><lastmod>2019-08-26T00:28:43+00:00</lastmod><changefreq>weekly</changefreq><priority>0.6</priority></url><url><loc>https://thenerdrunner.home.blog/2019/08/25/time-stop-post-just-before-starting-1-2-3/</loc><lastmod>2019-08-26T00:26:08+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://thenerdrunner.home.blog/blog-feed/</loc><lastmod>2019-08-17T08:44:13+00:00</lastmod><changefreq>weekly</changefreq><priority>0.6</priority></url><url><loc>https://thenerdrunner.home.blog</loc><changefreq>daily</changefreq><priority>1.0</priority><lastmod>2022-10-15T08:51:27+00:00</lastmod></url></urlset>
