December 30, 2009
Ok, I changed my mind. What was I thinking, planning 2-a-day workouts during my first week of training? I do not need to swim or bike 3 times a week during the first few weeks, and I'll sut get bagged out if I try.br /br /span style="font-weight: bold;"New Plan/spanbr /br /M- swimbr /T - runbr /W - bikebr /T - runbr /F - offbr /Sa - long run, swimbr /Su - long bikebr /br /I'll fit in strength 3X a week where I can.br /br /br /Got my hair cut. Way short, but I think I like it.br /br /And foils done. Too much grey these days.br /br /Went to the gym this afternoon. Only had 40 minutes to row then had to pick up Erik. Old guy on single rowing machine, and every elliptical machine busy so I walked on the treadmill, waiting for him to finish up. 22 minutes at a 16 min mile. By the time I got to row, I only have 10 minutes left so I did a little over 2000m in 10 minutes (goal is 2:30 per 500m or faster).br /br /Better than nothing I guess.br /br /Stoopid shins still hurt quite a bit so that's why I did the gym instead of run. REALLY hope I can run tomorrow.br /br /I also cleaned out my spice cupboard. :)div class="blogger-post-footer"img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/769302896850694084-1783888069514358769?l=kelownagurl.blogspot.com' alt='' //div
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December 30, 2009
Ok, I changed my mind. What was I thinking, planning 2-a-day workouts during my first week of training? I do not need to swim or bike 3 times a week during the first few weeks, and I'll just get bagged if I try.br /br /span style="font-weight: bold;"New Plan/spanbr /br /M- swimbr /T - runbr /W - bikebr /T - runbr /F - offbr /Sa - long run, swimbr /Su - long bikebr /br /I'll fit in strength 3X a week where I can.br /br /br /Got my hair cut. Way short, but I think I like it.br /br /And foils done. Too much grey these days.br /br /Went to the gym this afternoon. Only had 40 minutes to row then had to pick up Erik. Old guy on single rowing machine, and every elliptical machine busy so I walked on the treadmill, waiting for him to finish up. 22 minutes at a 16 min mile. By the time I got to row, I only have 10 minutes left so I did a little over 2000m in 10 minutes (goal is 2:30 per 500m or faster).br /br /Better than nothing I guess.br /br /Stoopid shins still hurt quite a bit so that's why I did the gym instead of run. REALLY hope I can run tomorrow.br /br /I also cleaned out my spice cupboard. :)div class="blogger-post-footer"img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/769302896850694084-1783888069514358769?l=kelownagurl.blogspot.com' alt='' //div
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December 29 2009
span style="font-weight: bold;"Two cool things./spanbr /br /span style="font-weight: bold;"1. /spanI went for a run with a twitter friend, @lanabana from Langley, the other day! She was in town and wanted to take her dog out for an off-leash run so I met her out my way and took her up to my trail. We had a great run although it was kind of icey in patches. Lana was very nice and not at all scary like you imagine internet friends to be (LOL, JUST KIDDING!) although I think I talked her ear off... :) We did 5.2 km about 42 minutes and she was very kind to do my pace and take walk breaks.br /a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_EqJOmkAx2nY/SzrkO76o0ZI/AAAAAAAAAyI/PGgtn8UCstg/s1600-h/12802.34854_d.jpg"img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 320px; height: 320px;" src="http://4.bp.blogspot.com/_EqJOmkAx2nY/SzrkO76o0ZI/AAAAAAAAAyI/PGgtn8UCstg/s400/12802.34854_d.jpg" alt="" id="BLOGGER_PHOTO_ID_5420896046746751378" border="0" //abr /2. I finally bought some trail shoes. After much deliberation, driving and calling around, looking online etc etc, I found a pair that fit like a glove. In fact they felt like slippers, they were so comfortable.br /br /They are Salomon XT Wings and are very pretty too. :) :) I chose them partly because they are suitable for both trail and road running which is important to me so I can wear them running in the snow in my neighbourhood, as well as on the trails winter and summer. They are not gore-tex - I decided against that because the snow is so dry here anyway and people suggested all I really need are wool socks. br /br /They are a stability shoe so I may or may not wear my orthotics in them. I will have to wait and see. I think I'll start out with them in though. Also, they fit a bit big so I ended up with size 8 instead of 8.5.br /br /My stoopid shins are getting "sorer" every time I run, crap, so I guess I need to go back to 5/1 for a few runs and see if I can get rid of the pain. Massage, stretching, yadda yadda. They are not too bad, I could ignore it and keep going but they are getting worse so it's probably smarter to go to 5/1 for awhile. I'd rather do that than cut back my running time/distance anyway.br /br /span style="font-weight: bold;"What else?/spanbr /br /Oh yeah, I set up the 100 km trainer challenge on Dailymile too so people can join from there as well. Go a href="http://www.dailymile.com/challenges/583-100km-trainer-ride-on-new-year-s-day"here if you're on Daily Mile/a or a href="http://www.buckeyeoutdoors.com/cgi-bin/training/versus?challenge=252"here if you are on Buckeye Outdoors/a or just comment here on this blog if you don't belong to either one and you still want your participation recognized. :) span style="font-weight: bold;"Goal:/span To ride the trainer for 100km on January 1st.br /br /span style="font-weight: bold;"2010 Training Plan/spanbr /br /I've been playing around with a few plans and decided to do my own once again. I end up tweaking the preset plans so much I may as well do my own. However, I will likely use some of the workouts from the plan Nick lent me as well as the workouts that Brian gave me last spring.br /br /span style="font-weight: bold;"Here's a rough schedule of my January plans/spanbr /br /span style="font-weight: bold;"M-/span easy bikebr /span style="font-weight: bold;"T /span- 30 min run, easy swimbr /span style="font-weight: bold;"W-/span bike intervals/hillbr /span style="font-weight: bold;"T-/span 30 min run, swimbr /span style="font-weight: bold;"F -/span offbr /span style="font-weight: bold;"Sat/span- long run - swim today or Sunbr /span style="font-weight: bold;"Sun/span- long bike - swim today or Satbr /br /I'm also going to fit in strength training, prob on M, W, and weekendbr /br /I dunno. This is a first draft for base training.br /br /span style="font-weight: bold;"Finally/spanbr /br /I think I've decided what to do to celebrate the 50th episode, and one year anniversary, of my podcast. I'm going to do 50 triathlon tips. Is that too many? Can I think of that many? Who knows. I'm going to ask people to call or email in with their tips to include in that 50. It might work, I have 3 weeks. Hmm I might start a list and see if it's doable or not....br /br /Must. Sleep. TTYLdiv class="blogger-post-footer"img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/769302896850694084-7258949644391982351?l=kelownagurl.blogspot.com' alt='' //div
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December 29 2009
span style="font-weight: bold;"Two cool things./spanbr /br /span style="font-weight: bold;"1. /spanI went for a run with a twitter friend, @lanabana from Langley, the other day! She was in town and wanted to take her dog out for an off-leash run so I met her out my way and took her up to my trail. We had a great run although it was kind of icey in patches. Lana was very nice and not at all scary like you imagine internet friends to be (LOL, JUST KIDDING!) although I think I talked her ear off... :) We did 5.2 km about 42 minutes and she was very kind to do my pace and take walk breaks.br /a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_EqJOmkAx2nY/SzrkO76o0ZI/AAAAAAAAAyI/PGgtn8UCstg/s1600-h/12802.34854_d.jpg"img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 320px; height: 320px;" src="http://4.bp.blogspot.com/_EqJOmkAx2nY/SzrkO76o0ZI/AAAAAAAAAyI/PGgtn8UCstg/s400/12802.34854_d.jpg" alt="" id="BLOGGER_PHOTO_ID_5420896046746751378" border="0" //abr /2. I finally bought some trail shoes. After much deliberation, driving and calling around, looking online etc etc, I found a pair that fit like a glove. In fact they felt like slippers, they were so comfortable.br /br /They are Salomon XT Wings and are very pretty too. :) :) I chose them partly because they are suitable for both trail and road running which is important to me so I can wear them running in the snow in my neighbourhood, as well as on the trails winter and summer. They are not gore-tex - I decided against that because the snow is so dry here anyway and people suggested all I really need are wool socks. br /br /They are a stability shoe so I may or may not wear my orthotics in them. I will have to wait and see. I think I'll start out with them in though. Also, they fit a bit big so I ended up with size 8 instead of 8.5.br /br /My stoopid shins are getting "sorer" every time I run, crap, so I guess I need to go back to 5/1 for a few runs and see if I can get rid of the pain. Massage, stretching, yadda yadda. They are not too bad, I could ignore it and keep going but they are getting worse so it's probably smarter to go to 5/1 for awhile. I'd rather do that than cut back my running time/distance anyway.br /br /span style="font-weight: bold;"What else?/spanbr /br /Oh yeah, I set up the 100 km trainer challenge on Dailymile too so people can join from there as well. Go a href="http://www.dailymile.com/challenges/583-100km-trainer-ride-on-new-year-s-day"here if you're on Daily Mile/a or a href="http://www.buckeyeoutdoors.com/cgi-bin/training/versus?challenge=252"here if you are on Buckeye Outdoors/a or just comment here on this blog if you don't belong to either one and you still want your participation recognized. :) span style="font-weight: bold;"Goal:/span To ride the trainer for 100km on January 1st.br /br /span style="font-weight: bold;"2010 Training Plan/spanbr /br /I've been playing around with a few plans and decided to do my own once again. I end up tweaking the preset plans so much I may as well do my own. However, I will likely use some of the workouts from the plan Nick lent me as well as the workouts that Brian gave me last spring.br /br /span style="font-weight: bold;"Here's a rough schedule of my January plans/spanbr /br /span style="font-weight: bold;"M-/span easy bikebr /span style="font-weight: bold;"T /span- 30 min run, easy swimbr /span style="font-weight: bold;"W-/span bike intervals/hillbr /span style="font-weight: bold;"T-/span 30 min run, swimbr /span style="font-weight: bold;"F -/span offbr /span style="font-weight: bold;"Sat/span- long run - swim today or Sunbr /span style="font-weight: bold;"Sun/span- long bike - swim today or Satbr /br /I'm also going to fit in strength training, prob on M, W, and weekendbr /br /I dunno. This is a first draft for base training.br /br /span style="font-weight: bold;"Finally/spanbr /br /I think I've decided what to do to celebrate the 50th episode, and one year anniversary, of my podcast. I'm going to do 50 triathlon tips. Is that too many? Can I think of that many? Who knows. I'm going to ask people to call or email in with their tips to include in that 50. It might work, I have 3 weeks. Hmm I might start a list and see if it's doable or not....br /br /Must. Sleep. TTYLdiv class="blogger-post-footer"img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/769302896850694084-7258949644391982351?l=kelownagurl.blogspot.com' alt='' //div
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December 26, 2009
a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_EqJOmkAx2nY/Szb-SNHtvoI/AAAAAAAAAxg/h37V6X4yorA/s1600-h/swimp3_technology_5.jpg"img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 261px; height: 142px;" src="http://2.bp.blogspot.com/_EqJOmkAx2nY/Szb-SNHtvoI/AAAAAAAAAxg/h37V6X4yorA/s400/swimp3_technology_5.jpg" alt="" id="BLOGGER_PHOTO_ID_5419798790300089986" border="0" //aHo, ho, ho!!!br /br /Wow, what a great Christmas! Had some good visiting time with family, ate a lot (too much) good food, drank wine, stayed up too late, even snuck in a run today. And I got some wonderful triathlon related gifts too!br /br /First of all, my mom got me a SwiMP3. You can check it out a href="http://www.finisinc.com/company/tech_sheets/Swimp3/swimp3_technology.aspx"here/a. It was a tossup for awhile between this player and the a href="http://www.swimoutlet.com/product_p/16230.htm"Nu Dolphin MP3 player /aand overall the SwiMP3 had better reviews online, as well as from people I talked to. Most seemed to prefer it because you didn't need to have ear buds. I have a few songs loaded on it now and I'm looking forward to trying it out some time soon. PS I bought it onlinea href="https://www.trinowfitness.com/" here/a at TriNowFitness, because they shipped to Canada.br /br /a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_EqJOmkAx2nY/SzcAYgJYTDI/AAAAAAAAAxw/Pay8Zl1oifM/s1600-h/swimp3_technology_6.jpg"img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 262px; height: 154px;" src="http://4.bp.blogspot.com/_EqJOmkAx2nY/SzcAYgJYTDI/AAAAAAAAAxw/Pay8Zl1oifM/s400/swimp3_technology_6.jpg" alt="" id="BLOGGER_PHOTO_ID_5419801097509817394" border="0" //abr /Second of all, as you know from my last post, my Garmin Edge 305 died on December 23rd. After three seasons, over span class="reportValueColumn"453 activities, /spanspan class="reportValueColumn"471:58:06 hours, /spanspan class="reportValueColumn"8,525.91 km of biking and running/span, it finally gave up the ghost. I can't really calculate the exact data but that's what I have uploaded into Garmin Connect between May 6, 2007 and December 23, 2009. I think my Garmin has done well over all.a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_EqJOmkAx2nY/SzcBeIqVGuI/AAAAAAAAAx4/xhB4-VVFYTw/s1600-h/cf-lg.jpg"img style="margin: 0pt 0pt 10px 10px; float: right; cursor: pointer; width: 300px; height: 300px;" src="http://3.bp.blogspot.com/_EqJOmkAx2nY/SzcBeIqVGuI/AAAAAAAAAx4/xhB4-VVFYTw/s400/cf-lg.jpg" alt="" id="BLOGGER_PHOTO_ID_5419802293796412130" border="0" //abr /br /At any rate, the same day my Garmin died, Erik had gone Christmas shopping about got me a new Garmin 310xt. Little did he know how much I was going to be needing it later. In fact, when it died that afternoon and I was heading out for my run, he was tempted to give it to me early. I'm glad he didn't because I was so surprised to open the package on Christmas morning!br /br /It is so much nicer than my (once) beloved Garmin 305, I can hardly believe it! The thing I notice the most so far, is the much clearer display and its ability to upload wirelessly to my computer.br /br /I think the hardest thing will be to get used to wearing it on my wrist. I am not used to wearing anything and I find even a regular watch a little annoying, but I really wanted a 310xt over the 405 because of the longer battery life, and the triathlon focus.br /br /I would go on and on about it, but instead, I'll give you a link that Stuart from the Quadrathon Podcast sent me which is probably the most in depth review I've ever seen. Check it out a href="http://dcrainmaker.blogspot.com/2009/09/garmin-forerunner-310xt-in-depth-review.html"here/a!br /br /I went for a run today, although I have a cold and wasn't feeling up to it. It was about -5C and I didn't run fast. Did 5km in 38:22. Almost exactly the same run as I did on the 23rd. I am finding my shins are still hurting during and after my run again. Crapola, that better go away and fast.br /br /I'm not doing as well on my abs workouts as I would like. So far, I've only half-heartedly fit in twice a week rather than 3 times a week. Hope I can get more motivated in January....br /br /Other than than, hope everyone is having a nice post-Christmas holiday. I am so full, all the time. I will definitely have to drop a few lbs after January 4th....div class="blogger-post-footer"img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/769302896850694084-2492569932448006577?l=kelownagurl.blogspot.com' alt='' //div
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December 26, 2009
a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_EqJOmkAx2nY/Szb-SNHtvoI/AAAAAAAAAxg/h37V6X4yorA/s1600-h/swimp3_technology_5.jpg"img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 261px; height: 142px;" src="http://2.bp.blogspot.com/_EqJOmkAx2nY/Szb-SNHtvoI/AAAAAAAAAxg/h37V6X4yorA/s400/swimp3_technology_5.jpg" alt="" id="BLOGGER_PHOTO_ID_5419798790300089986" border="0" //aHo, ho, ho!!!br /br /Wow, what a great Christmas! Had some good visiting time with family, ate a lot (too much) good food, drank wine, stayed up too late, even snuck in a run today. And I got some wonderful triathlon related gifts too!br /br /First of all, my mom got me a SwiMP3. You can check it out a href="http://www.finisinc.com/company/tech_sheets/Swimp3/swimp3_technology.aspx"here/a. It was a tossup for awhile between this player and the a href="http://www.swimoutlet.com/product_p/16230.htm"Nu Dolphin MP3 player /aand overall the SwiMP3 had better reviews online, as well as from people I talked to. Most seemed to prefer it because you didn't need to have ear buds. I have a few songs loaded on it now and I'm looking forward to trying it out some time soon. PS I bought it onlinea href="https://www.trinowfitness.com/" here/a at TriNowFitness, because they shipped to Canada.br /br /a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_EqJOmkAx2nY/SzcAYgJYTDI/AAAAAAAAAxw/Pay8Zl1oifM/s1600-h/swimp3_technology_6.jpg"img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 262px; height: 154px;" src="http://4.bp.blogspot.com/_EqJOmkAx2nY/SzcAYgJYTDI/AAAAAAAAAxw/Pay8Zl1oifM/s400/swimp3_technology_6.jpg" alt="" id="BLOGGER_PHOTO_ID_5419801097509817394" border="0" //abr /Second of all, as you know from my last post, my Garmin Edge 305 died on December 23rd. After three seasons, over span class="reportValueColumn"453 activities, /spanspan class="reportValueColumn"471:58:06 hours, /spanspan class="reportValueColumn"8,525.91 km of biking and running/span, it finally gave up the ghost. I can't really calculate the exact data but that's what I have uploaded into Garmin Connect between May 6, 2007 and December 23, 2009. I think my Garmin has done well over all.a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_EqJOmkAx2nY/SzcBeIqVGuI/AAAAAAAAAx4/xhB4-VVFYTw/s1600-h/cf-lg.jpg"img style="margin: 0pt 0pt 10px 10px; float: right; cursor: pointer; width: 300px; height: 300px;" src="http://3.bp.blogspot.com/_EqJOmkAx2nY/SzcBeIqVGuI/AAAAAAAAAx4/xhB4-VVFYTw/s400/cf-lg.jpg" alt="" id="BLOGGER_PHOTO_ID_5419802293796412130" border="0" //abr /br /At any rate, the same day my Garmin died, Erik had gone Christmas shopping about got me a new Garmin 310xt. Little did he know how much I was going to be needing it later. In fact, when it died that afternoon and I was heading out for my run, he was tempted to give it to me early. I'm glad he didn't because I was so surprised to open the package on Christmas morning!br /br /It is so much nicer than my (once) beloved Garmin 305, I can hardly believe it! The thing I notice the most so far, is the much clearer display and its ability to upload wirelessly to my computer.br /br /I think the hardest thing will be to get used to wearing it on my wrist. I am not used to wearing anything and I find even a regular watch a little annoying, but I really wanted a 310xt over the 405 because of the longer battery life, and the triathlon focus.br /br /I would go on and on about it, but instead, I'll give you a link that Stuart from the Quadrathon Podcast sent me which is probably the most in depth review I've ever seen. Check it out a href="http://dcrainmaker.blogspot.com/2009/09/garmin-forerunner-310xt-in-depth-review.html"here/a!br /br /I went for a run today, although I have a cold and wasn't feeling up to it. It was about -5C and I didn't run fast. Did 5km in 38:22. Almost exactly the same run as I did on the 23rd. I am finding my shins are still hurting during and after my run again. Crapola, that better go away and fast.br /br /I'm not doing as well on my abs workouts as I would like. So far, I've only half-heartedly fit in twice a week rather than 3 times a week. Hope I can get more motivated in January....br /br /Other than than, hope everyone is having a nice post-Christmas holiday. I am so full, all the time. I will definitely have to drop a few lbs after January 4th....div class="blogger-post-footer"img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/769302896850694084-2492569932448006577?l=kelownagurl.blogspot.com' alt='' //div
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December 23, 2009
Twas the night before the night before Christmas...br /br /So much to do....br /br /Today I cooked and shopped and cleaned.br /br /And ran.br /br /Yeah I ran.br /br /I thought about putting it off because my stupid lower inner right shin bone hurts. br /br /But I decided to suck it up and run anyway,br /br /Did 5km in laps around the neighbourhood. 38:45. Mostly 5/1 only one set of 9/1. Longer warm up and 5 min walk cool down.br /br /It was about -5C (23F) and I never did feel good. My legs felt heavy and achey and they didn't really want to be out there. But I ran. What the heck.br /br /I had to wear my regular watch because my Garmin would not turn on. I'm not sure if the battery was dead or if it has finally given up the ghost so I plugged it in and went for a run on a route that I know.br /br /The other day, my garmin had to be jump started and it lost all its data, including all the settings.br /br /Just now, I tried to reboot it since it's been plugged in all afternoon but it appears dead.br /br /Sigh. It's been through 3 seasons. I guess it's time. Crap.br /br /I wonder how many hours I've put on that thing? How many bike miles? How many run miles? I'll figure that out tomorrow. Should be interesting.div class="blogger-post-footer"img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/769302896850694084-2102956171265565826?l=kelownagurl.blogspot.com' alt='' //div
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December 22, 2009
Whirlwind day or shopping, cooking, cleaning, lunch with friends. br /br /Shin bone is sore, right leg, lower part, interior, close to ankle. Decided not to run today. Hopefully it'll feel better tomorrow.br /br /That's all she wrote folks...div class="blogger-post-footer"img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/769302896850694084-6783371087594302459?l=kelownagurl.blogspot.com' alt='' //div
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December 22, 2009
Whirlwind day or shopping, cooking, cleaning, lunch with friends. br /br /Shin bone is sore, right leg, lower part, interior, close to ankle. Decided not to run today. Hopefully it'll feel better tomorrow.br /br /That's all she wrote folks...div class="blogger-post-footer"img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/769302896850694084-6783371087594302459?l=kelownagurl.blogspot.com' alt='' //div
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December 20, 2009
Did you get your run in today? I got my run in today.br /br /My long run that is.br /br /I was excited and looking forward to my long run today. The goal was 8km plus a half km walk before and after as warmup/cooldown. As usual, it was tough to start running. I walked 5 minutes, ran 3 and walked 2. Then ran 7 and walked 3. After that, I felt warmed up enough to run 9/1, 11/1, 9/1, 11/1. I ended it with another 5 mins of walking.br /br /I ran on the greenway and the temp was +2C 36F. The ground was wet, snow was gone, and it was overcast.br /br /It took me the whole 20 minute warm up to stop feeling sore and achey, but then I felt fine the rest of the run. When I was around the halfway turnaround point, I decided to run an extra 2 minutes and do a full mile before my walk break. It felt ok and I had no lasting effects afterwards so I think the 2 sets of 11 min were ok. I tried to keep at a 7 min/km (11 min mile) and that seemed about right. The walking breaks slowed me down overall of course, but that doesn't bother me for now.br /br /According the the FIRST program, I'm in and around Week 8 of the 12 Week Novice 5K program. Maybe I'll try Week 9 next week. We'll see.br /br /It's so nice to be on holiday. No work stress. No getting up early tomorrow. Yeah baby....div class="blogger-post-footer"img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/769302896850694084-9089877156829697649?l=kelownagurl.blogspot.com' alt='' //div
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