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    <loc>https://theapplewatchtriathlete.com/blog-1</loc>
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    <lastmod>2023-02-13</lastmod>
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    <loc>https://theapplewatchtriathlete.com/blog-1/2022/11/3/lx4ctrgxknii4pt5v4bgr07soorcep</loc>
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    <lastmod>2022-11-03</lastmod>
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      <image:title>Blog - No more ads, but coffee appreciated, and support for the Triathlon Trust - Buy me a coffee</image:title>
      <image:caption>Scan the QR code, or visit: https://www.buymeacoffee.com/AppleWatchTri to make a donation, it is very much appreciated.</image:caption>
    </image:image>
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      <image:title>Blog - No more ads, but coffee appreciated, and support for the Triathlon Trust - 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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  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2022/10/10/i-raced-my-own-sprint-triathlon-to-test-apple-watch-multisport-features</loc>
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    <lastmod>2022-10-27</lastmod>
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      <image:title>Blog - I raced my own Sprint Triathlon to test Apple Watch Multisport Activities</image:title>
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      <image:title>Blog - I raced my own Sprint Triathlon to test Apple Watch Multisport Activities</image:title>
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      <image:title>Blog - I raced my own Sprint Triathlon to test Apple Watch Multisport Activities</image:title>
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      <image:title>Blog - I raced my own Sprint Triathlon to test Apple Watch Multisport Activities - 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 - I raced my own Sprint Triathlon to test Apple Watch Multisport Activities - Outdoor Cycle</image:title>
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      <image:title>Blog - I raced my own Sprint Triathlon to test Apple Watch Multisport Activities - Outdoor Run</image:title>
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      <image:title>Blog - I raced my own Sprint Triathlon to test Apple Watch Multisport Activities - Open Water Swim</image:title>
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      <image:title>Blog - I raced my own Sprint Triathlon to test Apple Watch Multisport Activities - Pool Swim</image:title>
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      <image:title>Blog - I raced my own Sprint Triathlon to test Apple Watch Multisport Activities - Indoor Cycle</image:title>
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      <image:title>Blog - I raced my own Sprint Triathlon to test Apple Watch Multisport Activities - Indoor Run</image:title>
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      <image:title>Blog - I raced my own Sprint Triathlon to test Apple Watch Multisport Activities - 41min bike, 54 total time</image:title>
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      <image:title>Blog - I raced my own Sprint Triathlon to test Apple Watch Multisport Activities - My transition area</image:title>
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      <image:title>Blog - I raced my own Sprint Triathlon to test Apple Watch Multisport Activities - 44 seconds into transition</image:title>
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      <image:title>Blog - I raced my own Sprint Triathlon to test Apple Watch Multisport Activities - Apple Watch Summary</image:title>
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      <image:title>Blog - I raced my own Sprint Triathlon to test Apple Watch Multisport Activities</image:title>
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      <image:title>Blog - I raced my own Sprint Triathlon to test Apple Watch Multisport Activities</image:title>
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      <image:title>Blog - I raced my own Sprint Triathlon to test Apple Watch Multisport Activities</image:title>
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    <image:image>
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      <image:title>Blog - I raced my own Sprint Triathlon to test Apple Watch Multisport Activities - Summary</image:title>
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    <image:image>
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      <image:title>Blog - I raced my own Sprint Triathlon to test Apple Watch Multisport Activities - Swim leg</image:title>
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      <image:title>Blog - I raced my own Sprint Triathlon to test Apple Watch Multisport Activities - Bike leg</image:title>
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      <image:title>Blog - I raced my own Sprint Triathlon to test Apple Watch Multisport Activities - Run leg</image:title>
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  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2022/10/4/using-precision-start-with-apple-watch-ultra-and-the-action-button-to-get-the-perfect-start-for-your-race</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2022-10-07</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1665133337813-916WRCBH3YWFXZ25NEZ8/IMG_3805.jpeg</image:loc>
      <image:title>Blog - Using Precision Start with Apple Watch Ultra (and the Action Button) to get the perfect start for your Race.</image:title>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1665133611126-SC1Q0DCP4YJJY4DHD9B6/IMG_3806.jpg</image:loc>
      <image:title>Blog - Using Precision Start with Apple Watch Ultra (and the Action Button) to get the perfect start for your Race.</image:title>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/744929f6-bb3c-4541-a313-3b63f7d49606/Countdown.gif</image:loc>
      <image:title>Blog - Using Precision Start with Apple Watch Ultra (and the Action Button) to get the perfect start for your Race. - Make it stand out</image:title>
      <image:caption>The old way of doing it - using the countdown to start a race and hoping you can time it right. You can tap the countdown to bypass it.</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/7ab66b4d-dadb-4ab2-a02d-666f018f48ce/PauseWorkout.gif</image:loc>
      <image:title>Blog - Using Precision Start with Apple Watch Ultra (and the Action Button) to get the perfect start for your Race. - Make it stand out</image:title>
      <image:caption>An alternative - start the workout, then immediately pause it, then resume by pressing the Digital Crown and side button when the race starts - but you might add a second like I have here!</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/fdc3dc46-7a79-47c9-b084-284d5f359ceb/PrecisionStart-noAB.gif</image:loc>
      <image:title>Blog - Using Precision Start with Apple Watch Ultra (and the Action Button) to get the perfect start for your Race. - Make it stand out</image:title>
      <image:caption>Using precision start in the Workout app - notice the GPS and HR lock and that the activity is started paused. In this case I start the race using the screen Start button but you can also start it with the Action Button</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/cad51cf7-f17f-42cb-8d4c-cb2a44c3baab/IMG_3814.jpg</image:loc>
      <image:title>Blog - Using Precision Start with Apple Watch Ultra (and the Action Button) to get the perfect start for your Race. - Make it stand out</image:title>
      <image:caption>Action button settings</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/8c653ce0-cc7b-42fd-8c2d-c73e5f6673b2/FirstPress.gif</image:loc>
      <image:title>Blog - Using Precision Start with Apple Watch Ultra (and the Action Button) to get the perfect start for your Race. - Make it stand out</image:title>
      <image:caption>First press launches the specific workout when you press the Action Button, but it limits you to the 20 most recent completed or created workouts, which may not include the one you want for a race!</image:caption>
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  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2022/8/23/how-using-custom-workouts-on-apple-watch-will-make-you-a-better-athlete-and-everything-you-need-to-know-about-creating-them</loc>
    <changefreq>monthly</changefreq>
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    <lastmod>2022-10-07</lastmod>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/99631633-5d30-41b7-9a39-15af49dafd8e/12x3mins+70.3+pace++Run++Strava.png.png</image:loc>
      <image:title>Blog - How Using Custom Workouts on Apple Watch will make you a better Athlete (and everything you need to know about creating them) - Make it stand out</image:title>
      <image:caption>OK 7:23/km is a slow pace, but this is an interval set, with the hard bits at a half IronMan running pace, so be kind to me please.</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/7f4fc314-545d-4279-8603-bfc69971a76d/image-asset.jpg</image:loc>
      <image:title>Blog - How Using Custom Workouts on Apple Watch will make you a better Athlete (and everything you need to know about creating them) - 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/v1/59ba2ba3a9db092ca992a96a/1664267667941-BXHSU4HES9X389O57FIC/Screenshot%2B2022-09-27%2Bat%2B09.32.22.jpg</image:loc>
      <image:title>Blog - How Using Custom Workouts on Apple Watch will make you a better Athlete (and everything you need to know about creating them)</image:title>
    </image:image>
    <image:image>
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      <image:title>Blog - How Using Custom Workouts on Apple Watch will make you a better Athlete (and everything you need to know about creating them)</image:title>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/5f461103-31d1-407b-8403-c8b8baa2ab35/FindingCustomWorkouts.gif</image:loc>
      <image:title>Blog - How Using Custom Workouts on Apple Watch will make you a better Athlete (and everything you need to know about creating them) - Name your workouts well</image:title>
      <image:caption>When you go to find your custom workout and do it, it will be listed in the activity type with a purple background and the name you gave it. So make sure the name makes sense so it is easy to find next time, and you are not wasting valuable exercise time trying to find it. It would be great if Apple allowed us to change the colour and icon for a Custom Workout, and maybe put the Title in bold white rather than the word “Custom” this is a bit surplus.</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/0d029fa3-a176-4e2a-861e-10473da5d626/Screenshot+2022-09-26+at+16.38.08.png</image:loc>
      <image:title>Blog - How Using Custom Workouts on Apple Watch will make you a better Athlete (and everything you need to know about creating them) - Make it stand out</image:title>
      <image:caption>No custom workouts for Swimming at all! See more on this below.</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/a820a8f7-ac20-4a44-9825-eea02cae9aee/HRAlerts-gif.gif</image:loc>
      <image:title>Blog - How Using Custom Workouts on Apple Watch will make you a better Athlete (and everything you need to know about creating them) - Heart Rate Alerts</image:title>
      <image:caption>You can create an alert to notify you when you enter or exit a heart rate range. The range can be defined by your heart rate zones (which you set up Settings &gt; Workout &gt; Heart Rate Zones on Apple Watch or iPhone), or you can create a manual range. Heart rate zones are a great option for Interval training - see below for more info,</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/ba755638-fd95-433c-b963-1cb447fd7328/image-asset.png</image:loc>
      <image:title>Blog - How Using Custom Workouts on Apple Watch will make you a better Athlete (and everything you need to know about creating them) - 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/v1/59ba2ba3a9db092ca992a96a/11993cf5-3d62-40fe-96ba-e14538fdfaf1/4a68cad733e80ab23b8fdcacc88d859c.png</image:loc>
      <image:title>Blog - How Using Custom Workouts on Apple Watch will make you a better Athlete (and everything you need to know about creating them) - HR Zones Workout View</image:title>
      <image:caption>One other point - the new Heart Rate Zones workout view is fantastic - it is not only super clear which zone you are in, but it’s easy to see how far into that zone you are too. I have found it really handy for lots of workouts. More on Workout Views in an upcoming post…</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/587022dd-0e66-42a5-9606-bb902958f0cb/StrydPowerZones.png</image:loc>
      <image:title>Blog - How Using Custom Workouts on Apple Watch will make you a better Athlete (and everything you need to know about creating them) - What about Stryd?</image:title>
      <image:caption>www.stryd.com Stryd, who sell a pod to measure running power and have been doing power data for some time, have a cool set of tools to help you improve your running including calculating your Power Zones, and what they call your “Critical Power”. They even have a Race Power Calculator that will give you a predicted time for say the London Marathon, based on your current critical power figure, and what you would need to do to get the finish time you want.</image:caption>
    </image:image>
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      <image:title>Blog - How Using Custom Workouts on Apple Watch will make you a better Athlete (and everything you need to know about creating them)</image:title>
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    <image:image>
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      <image:title>Blog - How Using Custom Workouts on Apple Watch will make you a better Athlete (and everything you need to know about creating them)</image:title>
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  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2021/7/26/form-smart-goggles-review-part-2</loc>
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    <lastmod>2021-07-26</lastmod>
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  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2021/7/13/form-smart-swim-goggles-pool-review-part-1</loc>
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    <priority>0.5</priority>
    <lastmod>2021-07-26</lastmod>
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  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2021/6/30/training-today-podcast-with-gb-athlete-izzy-davies</loc>
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    <priority>0.5</priority>
    <lastmod>2021-06-30</lastmod>
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  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2021/6/30/holiday-training-the-first-race-for-yonks-and-initial-watchos-8-thoughts</loc>
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    <lastmod>2021-06-30</lastmod>
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  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2021/6/1/watchos-8-wish-list-for-athletes</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2021-06-01</lastmod>
    <image:image>
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      <image:title>Blog - watchOS 8 Wish List for Athletes - 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>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2021/4/26/subscribe-to-the-apple-watch-triathlete-newsletter</loc>
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    <lastmod>2021-04-26</lastmod>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2021/4/15/how-to-train-like-an-ironman-with-apple-watch-ebook-now-free</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2021-04-16</lastmod>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2020/11/11/hrv-questions-and-answers-part-1</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2020-11-11</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1605089602239-85BSUQDSZN2KUUAZ4WYD/graphicstock-many-clocks_HtGNVRQjql.jpg</image:loc>
      <image:title>Blog - HRV Questions and Answers part 1 (guest post from Ade Bungay at Training Today)</image:title>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1605089703334-MNS7T3CW9069HQCQ2RCJ/DD-05142016-0O1A8925.jpg</image:loc>
      <image:title>Blog - HRV Questions and Answers part 1 (guest post from Ade Bungay at Training Today)</image:title>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1605089803373-7NEVGXD03NYSO3YSSLLL/storyblocks-traveler-with-backpack-walks-in-the-center-of-an-epic-winding-road-huge-volcanic-mountains-in-the-distance-behind-him-sao-vicente-cape-verde_HWo8IkFsG.jpg</image:loc>
      <image:title>Blog - HRV Questions and Answers part 1 (guest post from Ade Bungay at Training Today) - Coming next in this series</image:title>
      <image:caption>- How much can I trust HRV? - Are the measurements accurate? - I’ve done a big session but my score is high! - I’ve been resting but my score is still low.  - Apple watch vs finger pods - Blood oxygen saturation Stay Tuned :)</image:caption>
    </image:image>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2020/9/27/vr3897y6wfu6m7u5aelcpqj3zho4bo</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2020-09-27</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1601232844471-9W8YAXM5NSWJDL45AE4X/IMG_1504.jpeg</image:loc>
      <image:title>Blog - How to do a “New Watch” setup and not lose your Watch Faces on Apple Watch</image:title>
    </image:image>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1601234040943-DIBF288TW1V0V1F8005G/IMG_1548.jpeg</image:loc>
      <image:title>Blog - How to do a “New Watch” setup and not lose your Watch Faces on Apple Watch - Share a watch face</image:title>
      <image:caption>Tap the share button top right</image:caption>
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    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1601234042166-NNI7KPBNWYRBK9N60MVL/IMG_1549.jpeg</image:loc>
      <image:title>Blog - How to do a “New Watch” setup and not lose your Watch Faces on Apple Watch - Select complications to include</image:title>
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    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1601234039655-5PCMSR147SSDJKJ4FESM/IMG_1545.jpeg</image:loc>
      <image:title>Blog - How to do a “New Watch” setup and not lose your Watch Faces on Apple Watch - Save to Files</image:title>
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      <image:title>Blog - How to do a “New Watch” setup and not lose your Watch Faces on Apple Watch</image:title>
    </image:image>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2020/9/25/how-to-size-your-apple-solo-or-braided-loop-band-using-your-sport-band</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2020-09-27</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1601040019993-SLY6X0BABEJ1LNGY03B9/MYTT2.jpeg</image:loc>
      <image:title>Blog - How to size your Apple Solo or Braided Loop band using your Sport Band</image:title>
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    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1601040020141-7A158H09MHHTE0PB5M7L/MY8W2.jpeg</image:loc>
      <image:title>Blog - How to size your Apple Solo or Braided Loop band using your Sport Band</image:title>
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    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1601113909107-K8KQBRIYI0JXA69G2WT4/3.jpeg</image:loc>
      <image:title>Blog - How to size your Apple Solo or Braided Loop band using your Sport Band - Example:</image:title>
      <image:caption>I wear my S/M band on my 44mm watch on hole 3, which makes me a size 5 for a Solo or Braided Loop</image:caption>
    </image:image>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2020/9/16/curated-hardware-comparison-table-apple-watch-series-1-thru-to-6</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2020-09-16</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1600259849887-RMBNT5RU9CSXJU7IAJIY/Screenshot+2020-09-16+at+13.36.53.png</image:loc>
      <image:title>Blog - Curated Hardware Comparison Table - Apple Watch Series 1 thru 6 (via SE)</image:title>
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  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2020/5/28/6fz515s2eqpdntnn8404nmny60pszo</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2020-11-11</lastmod>
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      <image:title>Blog - How the Training Today app was built</image:title>
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      <image:title>Blog - How the Training Today app was built</image:title>
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      <image:title>Blog - How the Training Today app was built</image:title>
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      <image:title>Blog - How the Training Today app was built</image:title>
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      <image:title>Blog - How the Training Today app was built</image:title>
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      <image:title>Blog - How the Training Today app was built</image:title>
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      <image:title>Blog - How the Training Today app was built</image:title>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1590685877275-BWQKBFOI8PUAQIN0UHQA/Screenshot+2020-05-28+at+18.07.39.png</image:loc>
      <image:title>Blog - How the Training Today app was built</image:title>
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    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1590685870682-O43K3YVI2US0E2AMLFEV/Screenshot+2020-05-28+at+18.06.58.png</image:loc>
      <image:title>Blog - How the Training Today app was built</image:title>
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    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1590686286788-3JZM8079JKYCS657IWYP/Download_on_the_App_Store_Badge_US-UK_blk_092917.png</image:loc>
      <image:title>Blog - How the Training Today app was built</image:title>
    </image:image>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2020/4/24/apple-watch-series-5-activity-review-5-months-in</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2020-04-27</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1587985986046-NPUWHJX2SPXAGONNYOAL/4819AFFA-388A-4959-B41C-FBCC59E22F88.png</image:loc>
      <image:title>Blog - The Apple Watch is 5 years old - which one should you buy for sport and activity logging today? - My Total Apple Watch Activity</image:title>
      <image:caption>Active Calories: 2,185,448 calories or 1194 active calories a day - those are calories burnt during some sort of activity, not just by chilling on the couch and watching an action movie, though there were some of those too. Total Exercise Time: 2443 hours or 1hr 20mins a day on average exercising and logging it into Apple Health. Walking/Running Distance: 17,860 km (11,098 miles) or 9.76km every day on average (6 miles a day), though this is all walking and running, not just logged activities so that includes going to the shops, walking to the train station or taking a trip to the fridge as well as actually doing a run. Swimming Distance : 238km (148 miles) or 206m on average every day (225 yards a day). Note this is only from from Mar 2017 after series 2 was released in Sept 2016 and I started using it to log swimming (can’t shake the feeling I’ve been slacking here though) Cycling Distance: 22,311km (13,864 miles) or 12km a day cycling on average (7.5miles)</image:caption>
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      <image:title>Blog - The Apple Watch is 5 years old - which one should you buy for sport and activity logging today?</image:title>
      <image:caption>This is me being happy</image:caption>
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      <image:title>Blog - The Apple Watch is 5 years old - which one should you buy for sport and activity logging today?</image:title>
      <image:caption>My series 3, 4 and 5 in order left to right</image:caption>
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      <image:title>Blog - The Apple Watch is 5 years old - which one should you buy for sport and activity logging today?</image:title>
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      <image:title>Blog - The Apple Watch is 5 years old - which one should you buy for sport and activity logging today?</image:title>
    </image:image>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2019/11/21/7ob2rc1v3wavu555sqpy0l0lh5tyli</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2019-11-25</lastmod>
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      <image:title>Blog - Guest Post: Jake Pugh Reviews the H20 Interval Swim System : A Music Streamers Tradeoff</image:title>
      <image:caption>The clip for mounting Apple Watch works great</image:caption>
    </image:image>
    <image:image>
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      <image:title>Blog - Guest Post: Jake Pugh Reviews the H20 Interval Swim System : A Music Streamers Tradeoff</image:title>
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      <image:title>Blog - Guest Post: Jake Pugh Reviews the H20 Interval Swim System : A Music Streamers Tradeoff</image:title>
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      <image:title>Blog - Guest Post: Jake Pugh Reviews the H20 Interval Swim System : A Music Streamers Tradeoff</image:title>
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      <image:title>Blog - Guest Post: Jake Pugh Reviews the H20 Interval Swim System : A Music Streamers Tradeoff - iPhone app</image:title>
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      <image:title>Blog - Guest Post: Jake Pugh Reviews the H20 Interval Swim System : A Music Streamers Tradeoff</image:title>
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      <image:title>Blog - Guest Post: Jake Pugh Reviews the H20 Interval Swim System : A Music Streamers Tradeoff - Watch app</image:title>
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      <image:title>Blog - Guest Post: Jake Pugh Reviews the H20 Interval Swim System : A Music Streamers Tradeoff</image:title>
    </image:image>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2019/9/13/apple-watch-adventures-swimrun-holy-island-1st-september-2019</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2019-09-16</lastmod>
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      <image:title>Blog - Apple Watch Adventures: SwimRun Holy Island, 1st September, 2019</image:title>
      <image:caption>Not exactly a short journey</image:caption>
    </image:image>
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      <image:title>Blog - Apple Watch Adventures: SwimRun Holy Island, 1st September, 2019</image:title>
      <image:caption>The impressive Britannia Bridge over the Menai Strait</image:caption>
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      <image:title>Blog - Apple Watch Adventures: SwimRun Holy Island, 1st September, 2019</image:title>
      <image:caption>Just a snap from my iPhone XS Max</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1568390092851-V7X0WXPAHRBJI0DTWDKL/IMG_1453.jpeg</image:loc>
      <image:title>Blog - Apple Watch Adventures: SwimRun Holy Island, 1st September, 2019</image:title>
      <image:caption>I look quite content and happy here. At the same spot the next day, not so much.</image:caption>
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      <image:title>Blog - Apple Watch Adventures: SwimRun Holy Island, 1st September, 2019</image:title>
      <image:caption>Don’t forget to not do up your wetsuit</image:caption>
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      <image:title>Blog - Apple Watch Adventures: SwimRun Holy Island, 1st September, 2019</image:title>
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      <image:title>Blog - Apple Watch Adventures: SwimRun Holy Island, 1st September, 2019</image:title>
      <image:caption>It’s true that Dave and Tracy are partly responsible for getting me into these mad events in the first place. Thanks you two! (I think)</image:caption>
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      <image:title>Blog - Apple Watch Adventures: SwimRun Holy Island, 1st September, 2019</image:title>
      <image:caption>Ready to go</image:caption>
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      <image:title>Blog - Apple Watch Adventures: SwimRun Holy Island, 1st September, 2019</image:title>
      <image:caption>The view from the start looking out to sea</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1568394241416-B4YXDMY3OC511AKQNLDG/Screenshot+2019-09-13+at+17.54.35.png</image:loc>
      <image:title>Blog - Apple Watch Adventures: SwimRun Holy Island, 1st September, 2019</image:title>
      <image:caption>This is the Training Peaks log exported from Apple Health using the HealthFit app. My heart rate was crazy high for this run.</image:caption>
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      <image:title>Blog - Apple Watch Adventures: SwimRun Holy Island, 1st September, 2019</image:title>
      <image:caption>What an amazing spot</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1568394370306-TSY8KMU4V3LCFWCI45P5/Screenshot+2019-09-13+at+17.54.10.png</image:loc>
      <image:title>Blog - Apple Watch Adventures: SwimRun Holy Island, 1st September, 2019</image:title>
      <image:caption>This was the biggest swim and the one where we went most out to sea and thus experienced more of the “swell” - but I loved it!</image:caption>
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      <image:title>Blog - Apple Watch Adventures: SwimRun Holy Island, 1st September, 2019</image:title>
      <image:caption>Keep smiling (picture courtesy of Wildman Media)</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1568442263163-2K7QT6KMLJL7I75VS7AO/public.jpeg</image:loc>
      <image:title>Blog - Apple Watch Adventures: SwimRun Holy Island, 1st September, 2019</image:title>
      <image:caption>The last but one run was a rugged trek over the cliffs</image:caption>
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      <image:title>Blog - Apple Watch Adventures: SwimRun Holy Island, 1st September, 2019</image:title>
      <image:caption>The last swim straight over the bay (but swerve round those rocks in the middle)</image:caption>
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      <image:title>Blog - Apple Watch Adventures: SwimRun Holy Island, 1st September, 2019</image:title>
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      <image:title>Blog - Apple Watch Adventures: SwimRun Holy Island, 1st September, 2019</image:title>
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      <image:title>Blog - Apple Watch Adventures: SwimRun Holy Island, 1st September, 2019</image:title>
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      <image:title>Blog - Apple Watch Adventures: SwimRun Holy Island, 1st September, 2019</image:title>
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      <image:title>Blog - Apple Watch Adventures: SwimRun Holy Island, 1st September, 2019</image:title>
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      <image:title>Blog - Apple Watch Adventures: SwimRun Holy Island, 1st September, 2019</image:title>
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      <image:title>Blog - Apple Watch Adventures: SwimRun Holy Island, 1st September, 2019</image:title>
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      <image:title>Blog - Apple Watch Adventures: SwimRun Holy Island, 1st September, 2019</image:title>
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      <image:title>Blog - Apple Watch Adventures: SwimRun Holy Island, 1st September, 2019</image:title>
      <image:caption>Strava doesn’t understand SwimRun so it sees this as one big run.</image:caption>
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      <image:title>Blog - Apple Watch Adventures: SwimRun Holy Island, 1st September, 2019</image:title>
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  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2019/8/28/9to5mac-watch-time-podcast-featuring-yours-truly</loc>
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    <priority>0.5</priority>
    <lastmod>2019-08-28</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1567015057516-0CUX2NCMFDN5KMULU32C/Watch-Time-Wide.jpeg</image:loc>
      <image:title>Blog - 9to5Mac Watch Time podcast featuring yours truly</image:title>
    </image:image>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2019/8/24/using-apple-watch-for-swimrun-plus-all-the-other-gear-you-need</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2019-08-27</lastmod>
    <image:image>
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      <image:title>Blog - Using Apple Watch for SwimRun (plus all the other gear you need)</image:title>
      <image:caption>The blue lines are swimming bits</image:caption>
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      <image:title>Blog - Using Apple Watch for SwimRun (plus all the other gear you need)</image:title>
      <image:caption>Kit list from the organisers of SwimRun Holy Island</image:caption>
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      <image:title>Blog - Using Apple Watch for SwimRun (plus all the other gear you need)</image:title>
      <image:caption>The end of a long discussion with Zone 3 support about how to use their SwimRun tow float backpack.</image:caption>
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      <image:title>Blog - Using Apple Watch for SwimRun (plus all the other gear you need)</image:title>
      <image:caption>Check out the LoveSwimRun web site for instruction on this.</image:caption>
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      <image:title>Blog - Using Apple Watch for SwimRun (plus all the other gear you need)</image:title>
      <image:caption>Aquaman or a Special Agent - you decide!</image:caption>
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      <image:title>Blog - Using Apple Watch for SwimRun (plus all the other gear you need)</image:title>
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      <image:title>Blog - Using Apple Watch for SwimRun (plus all the other gear you need)</image:title>
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      <image:title>Blog - Using Apple Watch for SwimRun (plus all the other gear you need) - Delete a workout in watchOS 6</image:title>
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      <image:title>Blog - Using Apple Watch for SwimRun (plus all the other gear you need) - And just have run and swim in the list</image:title>
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      <image:title>Blog - Using Apple Watch for SwimRun (plus all the other gear you need) - Using Siri</image:title>
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      <image:title>Blog - Using Apple Watch for SwimRun (plus all the other gear you need) - Cover to stop</image:title>
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      <image:title>Blog - Using Apple Watch for SwimRun (plus all the other gear you need) - Unlocking water lock</image:title>
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      <image:title>Blog - Using Apple Watch for SwimRun (plus all the other gear you need) - Use "+" for next</image:title>
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  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2019/8/21/how-to-get-fit-with-apple-watch</loc>
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    <priority>0.5</priority>
    <lastmod>2019-08-25</lastmod>
    <image:image>
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      <image:title>Blog - Being Fit and Healthy with Apple Watch</image:title>
      <image:caption>OK I’m ready to go out now</image:caption>
    </image:image>
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      <image:title>Blog - Being Fit and Healthy with Apple Watch</image:title>
      <image:caption>Look how happy I am in my Bose Frames :)</image:caption>
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      <image:title>Blog - Being Fit and Healthy with Apple Watch</image:title>
      <image:caption>Level Water provides specialist one-to-one swimming lessons for children with physical and sensory disabilities.</image:caption>
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      <image:title>Blog - Being Fit and Healthy with Apple Watch</image:title>
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      <image:title>Blog - Being Fit and Healthy with Apple Watch</image:title>
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      <image:title>Blog - Being Fit and Healthy with Apple Watch</image:title>
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  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2019/8/26/the-icon-garden-podcast-episode-17</loc>
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    <priority>0.5</priority>
    <lastmod>2019-08-26</lastmod>
    <image:image>
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      <image:title>Blog - The Icon Garden Podcast - Episode 17</image:title>
    </image:image>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2018/12/18/how-to-train-like-an-ironman-with-apple-watch-ebook-is-out-get-your-holiday-discount-code-today-</loc>
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    <priority>0.5</priority>
    <lastmod>2019-08-21</lastmod>
    <image:image>
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      <image:title>Blog - "How to Train like an IronMan with Apple Watch" ebook is out!</image:title>
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  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2018/10/31/should-i-get-an-apple-watch-series-4</loc>
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    <priority>0.5</priority>
    <lastmod>2018-11-01</lastmod>
    <image:image>
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      <image:title>Blog - Should I Get an Apple Watch Series 4?</image:title>
      <image:caption>Gratuitous posting of an amazing sunset from my few days in the Isle of Wight</image:caption>
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      <image:title>Blog - Should I Get an Apple Watch Series 4?</image:title>
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      <image:title>Blog - Should I Get an Apple Watch Series 4? - Clock faces are bigger</image:title>
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      <image:title>Blog - Should I Get an Apple Watch Series 4? - Menus easier to hit</image:title>
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      <image:title>Blog - Should I Get an Apple Watch Series 4? - Passcode easier to enter</image:title>
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      <image:title>Blog - Should I Get an Apple Watch Series 4? - Photos are full screen</image:title>
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      <image:title>Blog - Should I Get an Apple Watch Series 4? - More legible metrics</image:title>
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      <image:title>Blog - Should I Get an Apple Watch Series 4? - Full screen Kaleidoscope</image:title>
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      <image:title>Blog - Should I Get an Apple Watch Series 4? - S4 underneath has a flush side button</image:title>
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      <image:title>Blog - Should I Get an Apple Watch Series 4? - Red dot is now a red ring</image:title>
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      <image:title>Blog - Should I Get an Apple Watch Series 4?</image:title>
      <image:caption>Series 4 on the right</image:caption>
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      <image:title>Blog - Should I Get an Apple Watch Series 4?</image:title>
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      <image:title>Blog - Should I Get an Apple Watch Series 4?</image:title>
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      <image:title>Blog - Should I Get an Apple Watch Series 4?</image:title>
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      <image:title>Blog - Should I Get an Apple Watch Series 4?</image:title>
      <image:caption>I know this says new in watchOS, but it means watchOS on series 4 only!</image:caption>
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  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2018/10/7/how-to-win-at-apple-watch-7-day-activity-competitions</loc>
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    <priority>0.5</priority>
    <lastmod>2018-10-10</lastmod>
    <image:image>
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      <image:title>Blog - How to win at Apple Watch 7 day Activity Competitions</image:title>
      <image:caption>yep, sorry Jurgen :)</image:caption>
    </image:image>
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      <image:title>Blog - How to win at Apple Watch 7 day Activity Competitions</image:title>
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      <image:title>Blog - How to win at Apple Watch 7 day Activity Competitions</image:title>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1539021241328-OXZ0VHE910N41XH10SGZ/IMG_19779F1F69CD-1.jpeg</image:loc>
      <image:title>Blog - How to win at Apple Watch 7 day Activity Competitions</image:title>
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    <image:image>
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      <image:title>Blog - How to win at Apple Watch 7 day Activity Competitions</image:title>
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    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1539018616716-WDWRW6KE9DOIUHIWLD53/IMG_513DC59B2B84-1.jpeg</image:loc>
      <image:title>Blog - How to win at Apple Watch 7 day Activity Competitions</image:title>
      <image:caption>Yes this does look like the drawings of a madman, but I haven’t had much sleep lately.</image:caption>
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    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1539018826235-SGFAWSWH7UHTGCPBKI7Y/IMG_B70F80822FBC-1.jpeg</image:loc>
      <image:title>Blog - How to win at Apple Watch 7 day Activity Competitions</image:title>
      <image:caption>That’s ErgData - from the Concept2 rowing machine ErgData app, and the green lines are an outside walk from the Workout app..</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1539019513023-G5MPHYRPPDHRXRKSX0D2/IMG_D2B175966B86-1.jpeg</image:loc>
      <image:title>Blog - How to win at Apple Watch 7 day Activity Competitions</image:title>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1539022646472-0RWLU2GH42SJBJFWHK8R/Screenshot+2018-10-08+at+19.16.43.png</image:loc>
      <image:title>Blog - How to win at Apple Watch 7 day Activity Competitions</image:title>
      <image:caption>Tap this image to try it out on a numbers spreadsheet - bear in mind this is shared so someone else might be editing it at the same time! But you can always download yourself a copy instead.</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1539025039686-CS53LNDXIDOUJLMS4IVQ/image-asset.jpeg</image:loc>
      <image:title>Blog - How to win at Apple Watch 7 day Activity Competitions</image:title>
      <image:caption>This is looking tight!</image:caption>
    </image:image>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1539024977612-5T57B1BG87EEYSBEIBUP/IMG_0A85BAFBEE1B-1.jpeg</image:loc>
      <image:title>Blog - How to win at Apple Watch 7 day Activity Competitions</image:title>
    </image:image>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2018/9/25/what-completing-an-full-ironman-triathlon-looks-like-using-apple-watch</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2018-10-08</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1537872758958-RRJ0O4JMIVBZEWQ6QPE9/Awards.png</image:loc>
      <image:title>Blog - What completing a full 226km (140.6mi) IronMan Triathlon looks (and feels) like using Apple Watch</image:title>
      <image:caption>I know these shouldn’t mean much, but I like them, and they spin when you tap them and everything.</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1537891185139-JWHI977RT6NNSPB69PFP/Ironman-Wales-swim.png</image:loc>
      <image:title>Blog - What completing a full 226km (140.6mi) IronMan Triathlon looks (and feels) like using Apple Watch</image:title>
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      <image:title>Blog - What completing a full 226km (140.6mi) IronMan Triathlon looks (and feels) like using Apple Watch</image:title>
      <image:caption>I look great in a wetsuit, and that floppy hat.</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1538931472175-GIOKTYH7RLTKD8D2PZVZ/41345261_10214281430123558_319344540878110720_o.jpg</image:loc>
      <image:title>Blog - What completing a full 226km (140.6mi) IronMan Triathlon looks (and feels) like using Apple Watch</image:title>
      <image:caption>Ooh that looks half decent - I was winning the race here I think (I wasn’t)</image:caption>
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      <image:title>Blog - What completing a full 226km (140.6mi) IronMan Triathlon looks (and feels) like using Apple Watch</image:title>
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      <image:title>Blog - What completing a full 226km (140.6mi) IronMan Triathlon looks (and feels) like using Apple Watch</image:title>
      <image:caption>Almost there - just another 20 miles…</image:caption>
    </image:image>
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      <image:title>Blog - What completing a full 226km (140.6mi) IronMan Triathlon looks (and feels) like using Apple Watch</image:title>
    </image:image>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2018/9/6/12-things-i-have-learnt-training-for-ironman-wales-2018-using-apple-watch</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2020-09-15</lastmod>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1536221312421-KU3ZLAEBG21FTZ8QFJ9W/Screen+Shot+2018-09-06+at+09.06.15.png</image:loc>
      <image:title>Blog - 12 things I've learnt whilst training for Ironman Wales 2018 using Apple Watch</image:title>
      <image:caption>Yes, it's a summary - there are many calculations behind this - what else would you expect?</image:caption>
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      <image:title>Blog - 12 things I've learnt whilst training for Ironman Wales 2018 using Apple Watch</image:title>
      <image:caption>Don't forget your spa at 11:00 while I'm battling those hills will you :)</image:caption>
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      <image:title>Blog - 12 things I've learnt whilst training for Ironman Wales 2018 using Apple Watch</image:title>
      <image:caption>A nasty fall but at least it didn't ruin my good looks, and I was able to call my wife for help using Apple Watch 3 LTE while writhing in pain on the floor..</image:caption>
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      <image:title>Blog - 12 things I've learnt whilst training for Ironman Wales 2018 using Apple Watch - Resting HR from the Health app</image:title>
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      <image:title>Blog - 12 things I've learnt whilst training for Ironman Wales 2018 using Apple Watch - Today's resting HR from Apple Watch</image:title>
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      <image:title>Blog - 12 things I've learnt whilst training for Ironman Wales 2018 using Apple Watch - Normal RHR chart (lifespanfitness.com)</image:title>
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      <image:title>Blog - 12 things I've learnt whilst training for Ironman Wales 2018 using Apple Watch</image:title>
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  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2018/4/4/the-best-bands-for-apple-watch-triathletes</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2018-11-04</lastmod>
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      <image:title>Blog - The Best Apple Watch Bands for Exercising</image:title>
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      <image:title>Blog - The Best Apple Watch Bands for Exercising</image:title>
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      <image:title>Blog - The Best Apple Watch Bands for Exercising</image:title>
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      <image:title>Blog - The Best Apple Watch Bands for Exercising</image:title>
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      <image:title>Blog - The Best Apple Watch Bands for Exercising</image:title>
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      <image:title>Blog - The Best Apple Watch Bands for Exercising - Too loose</image:title>
      <image:caption>If your Apple Watch doesn’t stay in place, or the sensors aren’t reading your heart rate, tighten the band a bit.</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1531839222082-EPYV643NYUSNIFB6MIJJ/watch-fit-just-right.png</image:loc>
      <image:title>Blog - The Best Apple Watch Bands for Exercising - Just right</image:title>
      <image:caption>Your Apple Watch should be snug but comfortable.</image:caption>
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  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2018/7/16/13-improvements-in-watchos5-beta-3-for-runners-swimmers-cyclists-and-triathletes</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2018-07-16</lastmod>
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      <image:title>Blog - 14 Improvements in watchOS 5 beta 3 for runners, swimmers, cyclists and triathletes</image:title>
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      <image:title>Blog - 14 Improvements in watchOS 5 beta 3 for runners, swimmers, cyclists and triathletes</image:title>
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      <image:title>Blog - 14 Improvements in watchOS 5 beta 3 for runners, swimmers, cyclists and triathletes</image:title>
      <image:caption>The new metrics available to running workouts</image:caption>
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      <image:title>Blog - 14 Improvements in watchOS 5 beta 3 for runners, swimmers, cyclists and triathletes</image:title>
    </image:image>
    <image:image>
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      <image:title>Blog - 14 Improvements in watchOS 5 beta 3 for runners, swimmers, cyclists and triathletes</image:title>
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    <image:image>
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      <image:title>Blog - 14 Improvements in watchOS 5 beta 3 for runners, swimmers, cyclists and triathletes</image:title>
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      <image:title>Blog - 14 Improvements in watchOS 5 beta 3 for runners, swimmers, cyclists and triathletes</image:title>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1531752377556-7XY2OLQ2JSDB3BG0EIPZ/image-asset.png</image:loc>
      <image:title>Blog - 14 Improvements in watchOS 5 beta 3 for runners, swimmers, cyclists and triathletes</image:title>
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    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1531752230848-BOOT1JFIUWVOOLSVBBG1/image-asset.png</image:loc>
      <image:title>Blog - 14 Improvements in watchOS 5 beta 3 for runners, swimmers, cyclists and triathletes</image:title>
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    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1531752638309-6ZC05U9OW76ZC174MGR4/IMG_0321.PNG</image:loc>
      <image:title>Blog - 14 Improvements in watchOS 5 beta 3 for runners, swimmers, cyclists and triathletes</image:title>
      <image:caption>https://developer.apple.com/videos/play/wwdc2018/706/  </image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1531752708107-RX572H02BZZEHYSROTTN/IMG_0311.PNG</image:loc>
      <image:title>Blog - 14 Improvements in watchOS 5 beta 3 for runners, swimmers, cyclists and triathletes</image:title>
    </image:image>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2018/6/27/beeline-who-make-a-cool-navigation-device-for-bikes-wrote-a-piece-about-me-on-their-blog-</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2018-06-27</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1530094684411-61DNHTK8HIZN1L85QBZE/GPTempDownload.jpg</image:loc>
      <image:title>Blog - Beeline - who make a cool navigation device for bikes wrote a piece about me on their blog :)</image:title>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1530094416439-6W8M6X61J5BU93AWSFZZ/Screen+Shot+2018-06-27+at+11.13.06.png</image:loc>
      <image:title>Blog - Beeline - who make a cool navigation device for bikes wrote a piece about me on their blog :)</image:title>
    </image:image>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2018/7/15/training-for-a-triathlon-with-training-peaks-and-apple-watch</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2018-06-27</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1530093334582-L7KHW9QE2I6RPHWPZ9X5/TrainingPeaksBlog</image:loc>
      <image:title>Blog - Training for an IRONMAN using TrainingPeaks and an Apple Watch</image:title>
    </image:image>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2018/4/16/running-a-marathon-with-apple-watch</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2018-04-16</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1523891174899-7S05SNHGGMZM5T35NF7H/IMG_1439.JPG</image:loc>
      <image:title>Blog - Running the Brighton Marathon with an Apple Watch</image:title>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1523903102633-4IB74OQUTDHCS6HQGIF2/IMG_1441.jpg</image:loc>
      <image:title>Blog - Running the Brighton Marathon with an Apple Watch - Power saving mode looks good...</image:title>
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      <image:title>Blog - Running the Brighton Marathon with an Apple Watch - ...but it disables HR display even if you have an eternal monitor :(</image:title>
      <image:caption />
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1523907282990-TTIGSM80B8BFVXARUVOY/GPTempDownload+2.jpg</image:loc>
      <image:title>Blog - Running the Brighton Marathon with an Apple Watch</image:title>
      <image:caption>Lovely running along the coast with great views for a large part of the course.</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1523907047235-EAUBIY85ZQJG6JN2NZ4G/GPTempDownload.jpg</image:loc>
      <image:title>Blog - Running the Brighton Marathon with an Apple Watch</image:title>
      <image:caption>The less glamorous business end of the Brighton Marathon running between storage units at 20 miles in the wind and the rain</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1523909862227-WGPHNCNR8TFUXSHTMO7U/IMG_6321.JPG</image:loc>
      <image:title>Blog - Running the Brighton Marathon with an Apple Watch</image:title>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1523911986181-NE2KDY94L6OORQJ8MYMF/IMG_6891.jpg</image:loc>
      <image:title>Blog - Running the Brighton Marathon with an Apple Watch</image:title>
    </image:image>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2018/4/9/twelve-south-have-made-an-armband-for-apple-watch-and-its-great-for-kettlebells-and-weights</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2018-04-11</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1523458238149-YFT3LM397BU3JUT89D0S/IMG_0256.JPG</image:loc>
      <image:title>Blog - Twelve South have made an Armband for Apple Watch and its great for kettlebells and weights</image:title>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1523458239122-BN84O2OQPH0N7ZFQP3FU/IMG_5014.JPG</image:loc>
      <image:title>Blog - Twelve South have made an Armband for Apple Watch and its great for kettlebells and weights</image:title>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1523458906846-6358W0C1SDA4FXF2XKP6/IMG_1423.jpg</image:loc>
      <image:title>Blog - Twelve South have made an Armband for Apple Watch and its great for kettlebells and weights</image:title>
    </image:image>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2018/3/29/the-best-bike-mounts-for-apple-watch</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2018-04-04</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1522827189646-YXD1XLY35N22GSZX4FXP/IMG_1367.jpg</image:loc>
      <image:title>Blog - The Best Bike Mounts for Apple Watch - Velomounts</image:title>
      <image:caption />
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    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1522827181339-BMAGB2W2JN8DORUTU77D/IMG_1359.jpg</image:loc>
      <image:title>Blog - The Best Bike Mounts for Apple Watch - Satechi</image:title>
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    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1522827187952-FHFSYMMNG7TI651D253N/IMG_1362.jpg</image:loc>
      <image:title>Blog - The Best Bike Mounts for Apple Watch - Duragadget</image:title>
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      <image:title>Blog - The Best Bike Mounts for Apple Watch - Bodged</image:title>
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      <image:title>Blog - The Best Bike Mounts for Apple Watch</image:title>
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      <image:title>Blog - The Best Bike Mounts for Apple Watch</image:title>
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      <image:title>Blog - The Best Bike Mounts for Apple Watch</image:title>
    </image:image>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1522827812941-R03O83PXWF1RA37R1LZ4/IMG_0361.JPG</image:loc>
      <image:title>Blog - The Best Bike Mounts for Apple Watch</image:title>
      <image:caption>Normally I'd wear the Wahoo band at the top of my arm under my shirt</image:caption>
    </image:image>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1522828193802-QC5DX3YWCQMQIM3BQBHT/IMG_1368.jpg</image:loc>
      <image:title>Blog - The Best Bike Mounts for Apple Watch - Velomounts</image:title>
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      <image:title>Blog - The Best Bike Mounts for Apple Watch - Satechi</image:title>
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      <image:title>Blog - The Best Bike Mounts for Apple Watch - Duragadget</image:title>
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      <image:title>Blog - The Best Bike Mounts for Apple Watch - Bodged</image:title>
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      <image:title>Blog - The Best Bike Mounts for Apple Watch - Velomounts</image:title>
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      <image:title>Blog - The Best Bike Mounts for Apple Watch - Satechi</image:title>
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      <image:title>Blog - The Best Bike Mounts for Apple Watch - Duragadget</image:title>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1522830181517-DI3CYGS0OK42AW3CFOTG/IMG_1354.jpg</image:loc>
      <image:title>Blog - The Best Bike Mounts for Apple Watch - Bodged</image:title>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1522832889214-ANOECBJCP1ZMBAIWDZ4R/IMG_1368.jpg</image:loc>
      <image:title>Blog - The Best Bike Mounts for Apple Watch</image:title>
    </image:image>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2018/3/25/how-to-run-with-music-and-podcasts-with-apple-watch</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2018-03-26</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1522006848865-MW7KGJ72AN2UN8CCGGFC/IMG_2044.jpg</image:loc>
      <image:title>Blog - How to Run with Music with Apple Watch</image:title>
      <image:caption>Who could resist this?</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1521997434315-8B6DIU58CFREQ4J1N0FB/IMG_8042.JPG</image:loc>
      <image:title>Blog - How to Run with Music with Apple Watch</image:title>
      <image:caption>AirPods in a lovely silicon case and a Tile to keep track of them</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1522009075661-J1DQOMML0WI3FYJP95AX/IMG_6F4A3EC15FD9-1.jpeg</image:loc>
      <image:title>Blog - How to Run with Music with Apple Watch</image:title>
    </image:image>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1522009076875-UDIMVMZVSJ5I6ETZYLMY/IMG_B7DED8875571-1.jpeg</image:loc>
      <image:title>Blog - How to Run with Music with Apple Watch</image:title>
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    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1522009076101-VQGSYUPJ8MAXSMJHP6L0/IMG_45404498A0BC-1.jpeg</image:loc>
      <image:title>Blog - How to Run with Music with Apple Watch</image:title>
    </image:image>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2018/3/18/2-weeks-training-1-week-taper-1-cancelled-half-marathon</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2018-03-18</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1521386385144-ZNUOS728U7TSRSEIBKXF/FullSizeRender.jpg</image:loc>
      <image:title>Blog - 2 More Weeks Training, 1 Week Taper, 1 Snowed Out Half Marathon</image:title>
    </image:image>
    <image:image>
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      <image:title>Blog - 2 More Weeks Training, 1 Week Taper, 1 Snowed Out Half Marathon</image:title>
      <image:caption>The Thames Marathon - 14km swim</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1521389725481-EUTQKH3H22S2CVWHSS4V/FullSizeRender.jpg</image:loc>
      <image:title>Blog - 2 More Weeks Training, 1 Week Taper, 1 Snowed Out Half Marathon</image:title>
    </image:image>
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      <image:title>Blog - 2 More Weeks Training, 1 Week Taper, 1 Snowed Out Half Marathon</image:title>
    </image:image>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2018/3/7/your-apple-watch-can-now-detect-issues-with-your-heart-rhythm-and-perform-a-medical-grade-ekg-using-a-new-kardia-band</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2018-03-24</lastmod>
    <image:image>
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      <image:title>Blog - Your Apple Watch can now detect issues with your Heart Rhythm and perform a medical grade EKG using the new Kardia band</image:title>
    </image:image>
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      <image:title>Blog - Your Apple Watch can now detect issues with your Heart Rhythm and perform a medical grade EKG using the new Kardia band</image:title>
    </image:image>
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      <image:title>Blog - Your Apple Watch can now detect issues with your Heart Rhythm and perform a medical grade EKG using the new Kardia band</image:title>
    </image:image>
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      <image:title>Blog - Your Apple Watch can now detect issues with your Heart Rhythm and perform a medical grade EKG using the new Kardia band</image:title>
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      <image:title>Blog - Your Apple Watch can now detect issues with your Heart Rhythm and perform a medical grade EKG using the new Kardia band</image:title>
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      <image:title>Blog - Your Apple Watch can now detect issues with your Heart Rhythm and perform a medical grade EKG using the new Kardia band</image:title>
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      <image:title>Blog - Your Apple Watch can now detect issues with your Heart Rhythm and perform a medical grade EKG using the new Kardia band</image:title>
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      <image:title>Blog - Your Apple Watch can now detect issues with your Heart Rhythm and perform a medical grade EKG using the new Kardia band</image:title>
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      <image:title>Blog - Your Apple Watch can now detect issues with your Heart Rhythm and perform a medical grade EKG using the new Kardia band</image:title>
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      <image:title>Blog - Your Apple Watch can now detect issues with your Heart Rhythm and perform a medical grade EKG using the new Kardia band</image:title>
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      <image:title>Blog - Your Apple Watch can now detect issues with your Heart Rhythm and perform a medical grade EKG using the new Kardia band</image:title>
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      <image:title>Blog - Your Apple Watch can now detect issues with your Heart Rhythm and perform a medical grade EKG using the new Kardia band</image:title>
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      <image:title>Blog - Your Apple Watch can now detect issues with your Heart Rhythm and perform a medical grade EKG using the new Kardia band</image:title>
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      <image:title>Blog - Your Apple Watch can now detect issues with your Heart Rhythm and perform a medical grade EKG using the new Kardia band</image:title>
    </image:image>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2018/2/14/running-with-zwift-and-apple-watch</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2018-03-02</lastmod>
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      <image:title>Blog - Running with Zwift and Apple Watch</image:title>
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      <image:title>Blog - Running with Zwift and Apple Watch</image:title>
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      <image:title>Blog - Running with Zwift and Apple Watch</image:title>
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      <image:title>Blog - Running with Zwift and Apple Watch</image:title>
      <image:caption>Er this is a virtual world, surely my laces can tie themselves?</image:caption>
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      <image:title>Blog - Running with Zwift and Apple Watch</image:title>
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  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2018/2/28/structured-swimming-training-with-apple-watch</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2021-08-03</lastmod>
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      <image:title>Blog - Structured Swimming Sessions with Apple Watch 3</image:title>
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      <image:title>Blog - Structured Swimming Sessions with Apple Watch 3</image:title>
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      <image:title>Blog - Structured Swimming Sessions with Apple Watch 3</image:title>
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      <image:title>Blog - Structured Swimming Sessions with Apple Watch 3</image:title>
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      <image:title>Blog - Structured Swimming Sessions with Apple Watch 3 - Create the plan on iPhone</image:title>
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      <image:title>Blog - Structured Swimming Sessions with Apple Watch 3 - Start MySwimPro and select Last Viewed...</image:title>
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      <image:title>Blog - Structured Swimming Sessions with Apple Watch 3 - Scroll down for details</image:title>
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      <image:title>Blog - Structured Swimming Sessions with Apple Watch 3</image:title>
      <image:caption>err but I only swam 600m?</image:caption>
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      <image:title>Blog - Structured Swimming Sessions with Apple Watch 3</image:title>
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  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2018/2/27/26-weeks-until-ironman-wales</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2018-02-27</lastmod>
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      <image:title>Blog - 26 Weeks until IronMan Wales</image:title>
      <image:caption>Not sure what that "unplanned" workout is?  I seem to have one every week - call the bug squashers!</image:caption>
    </image:image>
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      <image:title>Blog - 26 Weeks until IronMan Wales</image:title>
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      <image:title>Blog - 26 Weeks until IronMan Wales</image:title>
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      <image:title>Blog - 26 Weeks until IronMan Wales</image:title>
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    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1519735197344-V4G8PZLZP113EJUKG1WC/IMG_0844.jpg</image:loc>
      <image:title>Blog - 26 Weeks until IronMan Wales</image:title>
      <image:caption>This is what a pacemaker looks like - I'd never seen one before...</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1519740389632-1778WDO83A0Y38NK5DFQ/Screen+Shot+2018-02-27+at+14.05.56.png</image:loc>
      <image:title>Blog - 26 Weeks until IronMan Wales</image:title>
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  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2018/2/27/tri-tracker-app</loc>
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    <lastmod>2018-02-27</lastmod>
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      <image:title>Blog - Logging a triathlon race with the Tri Tracker App</image:title>
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      <image:title>Blog - Logging a triathlon race with the Tri Tracker App - Start your race</image:title>
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      <image:title>Blog - Logging a triathlon race with the Tri Tracker App - Or view race history</image:title>
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      <image:title>Blog - Logging a triathlon race with the Tri Tracker App</image:title>
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      <image:title>Blog - Logging a triathlon race with the Tri Tracker App - Swim!</image:title>
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      <image:title>Blog - Logging a triathlon race with the Tri Tracker App - Force press to discard</image:title>
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      <image:title>Blog - Logging a triathlon race with the Tri Tracker App</image:title>
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      <image:title>Blog - Logging a triathlon race with the Tri Tracker App - Fast T1!</image:title>
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      <image:title>Blog - Logging a triathlon race with the Tri Tracker App - Either I'm very relaxed or this isn't a real race</image:title>
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      <image:title>Blog - Logging a triathlon race with the Tri Tracker App - Not real data</image:title>
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      <image:title>Blog - Logging a triathlon race with the Tri Tracker App - really not real</image:title>
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      <image:title>Blog - Logging a triathlon race with the Tri Tracker App</image:title>
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    <image:image>
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      <image:title>Blog - Logging a triathlon race with the Tri Tracker App</image:title>
    </image:image>
    <image:image>
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      <image:title>Blog - Logging a triathlon race with the Tri Tracker App</image:title>
    </image:image>
    <image:image>
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      <image:title>Blog - Logging a triathlon race with the Tri Tracker App</image:title>
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  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2018/2/19/27-weeks-to-go-for-ironman-wales</loc>
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    <priority>0.5</priority>
    <lastmod>2018-02-19</lastmod>
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      <image:title>Blog - 27 Weeks to go for IronMan Wales</image:title>
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      <image:title>Blog - 27 Weeks to go for IronMan Wales</image:title>
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      <image:title>Blog - 27 Weeks to go for IronMan Wales</image:title>
      <image:caption>That's much more red than I'd like...</image:caption>
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    <image:image>
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      <image:title>Blog - 27 Weeks to go for IronMan Wales</image:title>
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      <image:title>Blog - 27 Weeks to go for IronMan Wales</image:title>
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    <image:image>
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      <image:title>Blog - 27 Weeks to go for IronMan Wales</image:title>
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  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2018/2/19/nice-you-can-use-wallet-on-apple-watch-for-ironman-registration</loc>
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    <lastmod>2018-02-19</lastmod>
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      <image:title>Blog - Nice - you can use Wallet on Apple Watch for IronMan Registration</image:title>
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    <image:image>
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      <image:title>Blog - Nice - you can use Wallet on Apple Watch for IronMan Registration</image:title>
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    <image:image>
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      <image:title>Blog - Nice - you can use Wallet on Apple Watch for IronMan Registration</image:title>
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    <image:image>
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      <image:title>Blog - Nice - you can use Wallet on Apple Watch for IronMan Registration</image:title>
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  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2018/2/11/using-apple-watch-to-control-homepod</loc>
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    <lastmod>2018-04-01</lastmod>
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      <image:title>Blog - Using Apple Watch to Control HomePod</image:title>
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      <image:title>Blog - Using Apple Watch to Control HomePod - Open music</image:title>
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      <image:title>Blog - Using Apple Watch to Control HomePod - Scroll to the top</image:title>
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      <image:title>Blog - Using Apple Watch to Control HomePod - Select library</image:title>
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      <image:title>Blog - Using Apple Watch to Control HomePod - Scroll to what you want</image:title>
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      <image:title>Blog - Using Apple Watch to Control HomePod - Select the track</image:title>
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      <image:title>Blog - Using Apple Watch to Control HomePod - I can only play music...</image:title>
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      <image:title>Blog - Using Apple Watch to Control HomePod - ...to Bluetooth devices...</image:title>
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      <image:title>Blog - Using Apple Watch to Control HomePod - Now playing</image:title>
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      <image:title>Blog - Using Apple Watch to Control HomePod - Select source</image:title>
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      <image:title>Blog - Using Apple Watch to Control HomePod - or force press</image:title>
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      <image:title>Blog - Using Apple Watch to Control HomePod - But no HomePod :(</image:title>
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      <image:title>Blog - Using Apple Watch to Control HomePod</image:title>
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      <image:title>Blog - Using Apple Watch to Control HomePod</image:title>
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      <image:title>Blog - Using Apple Watch to Control HomePod</image:title>
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  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2017/12/26/got-a-new-apple-watch-and-want-to-do-a-triathlon-heres-how</loc>
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    <lastmod>2018-02-10</lastmod>
    <image:image>
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      <image:title>Blog - Got a new Apple Watch and want to do a Triathlon?  Here's how.</image:title>
      <image:caption>Ok done that (is it obvious I can hardly hold my arms up?)</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1518189663798-K5WVHEQI2WBJ6I1Y6NHV/Screen+Shot+2018-02-09+at+15.20.14.png</image:loc>
      <image:title>Blog - Got a new Apple Watch and want to do a Triathlon?  Here's how.</image:title>
      <image:caption>The Training Peaks Store</image:caption>
    </image:image>
    <image:image>
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      <image:title>Blog - Got a new Apple Watch and want to do a Triathlon?  Here's how.</image:title>
      <image:caption>Err...which way is it to my bike? (Yes I know that’s a Garmin 935 on my wrist, that was last year before I started this adventure)</image:caption>
    </image:image>
    <image:image>
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      <image:title>Blog - Got a new Apple Watch and want to do a Triathlon?  Here's how.</image:title>
      <image:caption>Are you actually serious right now?</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1518252510688-KUX4OCQDDOY26AE6MO8Y/IMG_0010.JPG</image:loc>
      <image:title>Blog - Got a new Apple Watch and want to do a Triathlon?  Here's how.</image:title>
      <image:caption>I’m smiling nicely but there’s no way I’m letting my daughter beat me in this race</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1518250753792-I9LKQ8JCUNCIXL8F522W/FullSizeRender.jpg</image:loc>
      <image:title>Blog - Got a new Apple Watch and want to do a Triathlon?  Here's how.</image:title>
    </image:image>
    <image:image>
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      <image:title>Blog - Got a new Apple Watch and want to do a Triathlon?  Here's how.</image:title>
    </image:image>
    <image:image>
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      <image:title>Blog - Got a new Apple Watch and want to do a Triathlon?  Here's how.</image:title>
    </image:image>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2018/2/5/healthfit-now-syncs-health-as-well-as-fitness-data</loc>
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    <lastmod>2018-02-05</lastmod>
    <image:image>
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      <image:title>Blog - HealthFit app now syncs health as well as fitness data</image:title>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1517850316475-ZSCBBGP70PG5OD9F2BY8/IMG_4D98BC53B83A-1.jpeg</image:loc>
      <image:title>Blog - HealthFit app now syncs health as well as fitness data</image:title>
    </image:image>
    <image:image>
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      <image:title>Blog - HealthFit app now syncs health as well as fitness data</image:title>
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  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2018/2/4/getting-motiviate-with-apple-watch</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2018-02-07</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1517739453750-HRHDQ5E9G8FWSPX59GPF/Screen+Shot+2018-02-04+at+10.15.46.png</image:loc>
      <image:title>Blog - Getting Motivated with Apple Watch</image:title>
      <image:caption>You may think you're hiding Mr 17% sign, but I can see you...</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1517741823251-2A2UNI6XLNN7CYIVGSXB/Screen+Shot+2018-02-04+at+10.56.33.png</image:loc>
      <image:title>Blog - Getting Motivated with Apple Watch</image:title>
      <image:caption>Great!  A £60 T-shirt that took 5 weeks to arrive and I could have got printed locally for less... I like the sentiment of "boom" though :)</image:caption>
    </image:image>
    <image:image>
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      <image:title>Blog - Getting Motivated with Apple Watch</image:title>
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      <image:title>Blog - Getting Motivated with Apple Watch - Need to get moving!</image:title>
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      <image:title>Blog - Getting Motivated with Apple Watch</image:title>
      <image:caption>That's me with the curly hair and a silly grin on the front row holding a trophy in 1976 (aged 11) at Coventry Swimming Club</image:caption>
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      <image:title>Blog - Getting Motivated with Apple Watch - iPhone Activity App</image:title>
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      <image:title>Blog - Getting Motivated with Apple Watch - Set it globally in the Apple Watch App</image:title>
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      <image:title>Blog - Getting Motivated with Apple Watch - Or individually in the Activity app</image:title>
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  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2018/1/2/rungo-provide-turn-by-turn-voice-navigation-for-apple-watch-3-lte-while-you-are-out-running</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2018-03-19</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1514894037604-CLVLZ6B1LB17UYRCQD56/Screen+Shot+2018-01-02+at+11.49.19.png</image:loc>
      <image:title>Blog - RunGo provides turn-by-turn voice navigation for Apple Watch while you are out running</image:title>
      <image:caption>I think that has the lifetime option covered</image:caption>
    </image:image>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1514894681563-TYPPMEJ9DKAX8HLGE6LH/IMG_04931E6576F4-1.jpeg</image:loc>
      <image:title>Blog - RunGo provides turn-by-turn voice navigation for Apple Watch while you are out running</image:title>
    </image:image>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1514894677794-7FTC2RLI2ZYOAUMOCOCI/IMG_6B72F1EAE927-1.jpeg</image:loc>
      <image:title>Blog - RunGo provides turn-by-turn voice navigation for Apple Watch while you are out running</image:title>
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      <image:title>Blog - RunGo provides turn-by-turn voice navigation for Apple Watch while you are out running</image:title>
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      <image:title>Blog - RunGo provides turn-by-turn voice navigation for Apple Watch while you are out running</image:title>
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      <image:title>Blog - RunGo provides turn-by-turn voice navigation for Apple Watch while you are out running</image:title>
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      <image:title>Blog - RunGo provides turn-by-turn voice navigation for Apple Watch while you are out running - Searching on the web</image:title>
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    </image:image>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1514896174665-5LUBC5N02HG3CVTP2A5A/Screen+Shot+2018-01-02+at+12.28.54.png</image:loc>
      <image:title>Blog - RunGo provides turn-by-turn voice navigation for Apple Watch while you are out running - Route shown on the web</image:title>
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      <image:title>Blog - RunGo provides turn-by-turn voice navigation for Apple Watch while you are out running - Searching on iPhone</image:title>
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      <image:title>Blog - RunGo provides turn-by-turn voice navigation for Apple Watch while you are out running - Route shown on iPhone</image:title>
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      <image:title>Blog - RunGo provides turn-by-turn voice navigation for Apple Watch while you are out running</image:title>
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      <image:title>Blog - RunGo provides turn-by-turn voice navigation for Apple Watch while you are out running</image:title>
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      <image:title>Blog - RunGo provides turn-by-turn voice navigation for Apple Watch while you are out running</image:title>
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      <image:title>Blog - RunGo provides turn-by-turn voice navigation for Apple Watch while you are out running</image:title>
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      <image:title>Blog - RunGo provides turn-by-turn voice navigation for Apple Watch while you are out running</image:title>
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      <image:title>Blog - RunGo provides turn-by-turn voice navigation for Apple Watch while you are out running</image:title>
      <image:caption>This is the only Watch screen you get with RunGo</image:caption>
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      <image:title>Blog - RunGo provides turn-by-turn voice navigation for Apple Watch while you are out running</image:title>
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      <image:title>Blog - RunGo provides turn-by-turn voice navigation for Apple Watch while you are out running</image:title>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1514905024502-PLVFR75PVT73ZDILFBGW/Screen+Shot+2018-01-02+at+14.56.32.png</image:loc>
      <image:title>Blog - RunGo provides turn-by-turn voice navigation for Apple Watch while you are out running</image:title>
      <image:caption>You get a choice of how to get started creating your new route on the web site...</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1514905286943-KRI5BMCHNI45AMM4CNOC/Screen+Shot+2018-01-02+at+15.01.05.png</image:loc>
      <image:title>Blog - RunGo provides turn-by-turn voice navigation for Apple Watch while you are out running</image:title>
      <image:caption>I'd recommend clicking the "View the guide" link and follow the walk-through provided.</image:caption>
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    <image:image>
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      <image:title>Blog - RunGo provides turn-by-turn voice navigation for Apple Watch while you are out running</image:title>
    </image:image>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2017/12/13/using-apple-watch-as-a-hr-monitor-for-zwift</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2017-12-13</lastmod>
    <image:image>
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      <image:title>Blog - Using Apple Watch as an HR monitor for Zwift</image:title>
      <image:caption>I think this is based on how I was feeling on lap 2 of the IronMan bike</image:caption>
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    <image:image>
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      <image:title>Blog - Using Apple Watch as an HR monitor for Zwift</image:title>
      <image:caption>You want the orange Zwift app not the blue one for this scenario</image:caption>
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      <image:title>Blog - Using Apple Watch as an HR monitor for Zwift</image:title>
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      <image:title>Blog - Using Apple Watch as an HR monitor for Zwift</image:title>
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      <image:title>Blog - Using Apple Watch as an HR monitor for Zwift</image:title>
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      <image:title>Blog - Using Apple Watch as an HR monitor for Zwift</image:title>
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      <image:title>Blog - Using Apple Watch as an HR monitor for Zwift</image:title>
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      <image:title>Blog - Using Apple Watch as an HR monitor for Zwift</image:title>
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      <image:title>Blog - Using Apple Watch as an HR monitor for Zwift</image:title>
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      <image:title>Blog - Using Apple Watch as an HR monitor for Zwift</image:title>
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      <image:title>Blog - Using Apple Watch as an HR monitor for Zwift</image:title>
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      <image:title>Blog - Using Apple Watch as an HR monitor for Zwift</image:title>
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    <image:image>
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      <image:title>Blog - Using Apple Watch as an HR monitor for Zwift</image:title>
      <image:caption>You want the blue Mobile Link app for this scenario</image:caption>
    </image:image>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2017/12/7/has-watchos-42-improved-battery-life-for-workouts</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2017-12-07</lastmod>
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      <image:title>Blog - Has watchOS 4.2 improved battery life for workouts?</image:title>
    </image:image>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2017/11/24/everything-you-need-to-know-about-running-with-apple-watch</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2018-03-25</lastmod>
    <image:image>
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      <image:title>Blog - Everything you need to know about running with Apple Watch - Single Metric</image:title>
      <image:caption>Single metric shows each field one screen at a time, use the Digital Crown to scroll between them</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1511533173560-KXLRZCHYRH97GRKC0E8B/IMG_0049.png</image:loc>
      <image:title>Blog - Everything you need to know about running with Apple Watch - Multiple Metrics</image:title>
      <image:caption>You get one screen with your selected metrics on, plus the goal ring and the time of day.  Rotating the digital crown will just highlight the different fields in red one at a time</image:caption>
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      <image:title>Blog - Everything you need to know about running with Apple Watch - Outdoor Run</image:title>
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      <image:title>Blog - Everything you need to know about running with Apple Watch - Indoor Run</image:title>
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      <image:title>Blog - Everything you need to know about running with Apple Watch</image:title>
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      <image:title>Blog - Everything you need to know about running with Apple Watch</image:title>
      <image:caption>GymKit was first launched in Australia (click/tap image for a report)</image:caption>
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      <image:title>Blog - Everything you need to know about running with Apple Watch</image:title>
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      <image:title>Blog - Everything you need to know about running with Apple Watch</image:title>
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      <image:title>Blog - Everything you need to know about running with Apple Watch</image:title>
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      <image:title>Blog - Everything you need to know about running with Apple Watch</image:title>
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      <image:title>Blog - Everything you need to know about running with Apple Watch</image:title>
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  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2017/11/9/so-what-exactly-is-high-intensity-interval-training-on-apple-watch-workouts</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2018-07-28</lastmod>
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      <image:title>Blog - So what exactly is High-Intensity Interval Training on Apple Watch Workouts?</image:title>
      <image:caption>How Apple describes HIIT workouts</image:caption>
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      <image:title>Blog - So what exactly is High-Intensity Interval Training on Apple Watch Workouts?</image:title>
      <image:caption>Tap / Click to open Strava log</image:caption>
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      <image:title>Blog - So what exactly is High-Intensity Interval Training on Apple Watch Workouts? - Summary</image:title>
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      <image:title>Blog - So what exactly is High-Intensity Interval Training on Apple Watch Workouts? - Run there</image:title>
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      <image:title>Blog - So what exactly is High-Intensity Interval Training on Apple Watch Workouts? - HIIT</image:title>
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      <image:title>Blog - So what exactly is High-Intensity Interval Training on Apple Watch Workouts? - and run home</image:title>
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      <image:title>Blog - So what exactly is High-Intensity Interval Training on Apple Watch Workouts?</image:title>
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  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2017/11/16/i-am-using-apple-watch-for-ironman-wales-2018</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2017-11-22</lastmod>
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      <image:title>Blog - I am using Apple Watch for IronMan Wales 2018</image:title>
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      <image:title>Blog - I am using Apple Watch for IronMan Wales 2018</image:title>
      <image:caption>That little yellow dotted line represents running up the steps from the beach and across town in your wetsuit to your bike...</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1510828255992-53QX316DPG11B4PQ3YBT/Screen+Shot+2017-11-16+at+10.30.21.png</image:loc>
      <image:title>Blog - I am using Apple Watch for IronMan Wales 2018</image:title>
      <image:caption>It's a beautiful part of the world, and the support is legendary - they'll be families camped at the top of those hills all day cheering you on.</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1510827736681-TY0U5FMGUBAMY8GX56YV/Screen+Shot+2017-11-16+at+10.21.45.png</image:loc>
      <image:title>Blog - I am using Apple Watch for IronMan Wales 2018</image:title>
      <image:caption>Er yes this is the elevation profile for the run, but at least you get to relax on the downhill four times and see your family cheering you on at the bottom each time...</image:caption>
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      <image:title>Blog - I am using Apple Watch for IronMan Wales 2018</image:title>
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  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2017/11/14/share-your-activity-with-me-on-apple-watch</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2018-02-05</lastmod>
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      <image:title>Blog - Share your Activity with me on Apple Watch</image:title>
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  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2017/11/8/you-can-log-100-miles-of-cycling-workout-with-apple-watch-3-before-the-battery-runs-out</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2018-03-25</lastmod>
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      <image:title>Blog - Battery Life Tests for Apple Watch 3 - how long will it last for Workouts? - Swipe up for control panel...</image:title>
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      <image:title>Blog - Battery Life Tests for Apple Watch 3 - how long will it last for Workouts? - Tap that first icon...</image:title>
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      <image:title>Blog - Battery Life Tests for Apple Watch 3 - how long will it last for Workouts? - ...turn off Mobile Data</image:title>
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      <image:title>Blog - Battery Life Tests for Apple Watch 3 - how long will it last for Workouts? - Only for walking and running</image:title>
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      <image:title>Blog - Battery Life Tests for Apple Watch 3 - how long will it last for Workouts?</image:title>
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      <image:title>Blog - Battery Life Tests for Apple Watch 3 - how long will it last for Workouts?</image:title>
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  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2017/10/23/my-garmin-forerunner-935-has-stayed-on-its-charger-since-i-got-apple-watch-3-lte</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2017-11-09</lastmod>
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      <image:title>Blog - My Garmin Forerunner 935 has stayed on its charger since I got Apple Watch 3 LTE/4G</image:title>
      <image:caption>Move over once? Move over twice?</image:caption>
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      <image:title>Blog - My Garmin Forerunner 935 has stayed on its charger since I got Apple Watch 3 LTE/4G</image:title>
      <image:caption>My battery at 21:45 after wearing the Apple Watch series 3 LTE since 7:30am and doing 90mins on the turbo at lunch</image:caption>
    </image:image>
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      <image:title>Blog - My Garmin Forerunner 935 has stayed on its charger since I got Apple Watch 3 LTE/4G</image:title>
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      <image:title>Blog - My Garmin Forerunner 935 has stayed on its charger since I got Apple Watch 3 LTE/4G</image:title>
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      <image:title>Blog - My Garmin Forerunner 935 has stayed on its charger since I got Apple Watch 3 LTE/4G</image:title>
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      <image:title>Blog - My Garmin Forerunner 935 has stayed on its charger since I got Apple Watch 3 LTE/4G</image:title>
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      <image:title>Blog - My Garmin Forerunner 935 has stayed on its charger since I got Apple Watch 3 LTE/4G</image:title>
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      <image:title>Blog - My Garmin Forerunner 935 has stayed on its charger since I got Apple Watch 3 LTE/4G</image:title>
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      <image:title>Blog - My Garmin Forerunner 935 has stayed on its charger since I got Apple Watch 3 LTE/4G</image:title>
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      <image:title>Blog - My Garmin Forerunner 935 has stayed on its charger since I got Apple Watch 3 LTE/4G</image:title>
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      <image:title>Blog - My Garmin Forerunner 935 has stayed on its charger since I got Apple Watch 3 LTE/4G</image:title>
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      <image:title>Blog - My Garmin Forerunner 935 has stayed on its charger since I got Apple Watch 3 LTE/4G</image:title>
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      <image:title>Blog - My Garmin Forerunner 935 has stayed on its charger since I got Apple Watch 3 LTE/4G</image:title>
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      <image:title>Blog - My Garmin Forerunner 935 has stayed on its charger since I got Apple Watch 3 LTE/4G</image:title>
      <image:caption>Lots of third party apps available...</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1509052411786-XZKRIMVU2KWKXMOBFRIH/IMG_0148-with-fake-led-450x261.jpg</image:loc>
      <image:title>Blog - My Garmin Forerunner 935 has stayed on its charger since I got Apple Watch 3 LTE/4G</image:title>
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      <image:title>Blog - My Garmin Forerunner 935 has stayed on its charger since I got Apple Watch 3 LTE/4G</image:title>
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      <image:title>Blog - My Garmin Forerunner 935 has stayed on its charger since I got Apple Watch 3 LTE/4G</image:title>
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  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2017/10/25/subscribing-to-the-apple-watch-triathlete-blog</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2017-11-16</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1508923570535-7IBAJC3I6PA3CM1JZDON/Follow_on_AppleNews_wht_badge_RGB.png</image:loc>
      <image:title>Blog - Subscribing to the Apple Watch Triathlete blog</image:title>
    </image:image>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2017/10/6/exporting-your-apple-workout-data-to-fit-files-with-the-healthfit-app</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2017-11-27</lastmod>
    <image:image>
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      <image:title>Blog - Exporting your Apple Workout data to FIT files and Strava with the HealthFit app</image:title>
    </image:image>
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      <image:title>Blog - Exporting your Apple Workout data to FIT files and Strava with the HealthFit app</image:title>
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      <image:title>Blog - Exporting your Apple Workout data to FIT files and Strava with the HealthFit app</image:title>
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      <image:title>Blog - Exporting your Apple Workout data to FIT files and Strava with the HealthFit app</image:title>
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      <image:title>Blog - Exporting your Apple Workout data to FIT files and Strava with the HealthFit app</image:title>
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      <image:title>Blog - Exporting your Apple Workout data to FIT files and Strava with the HealthFit app</image:title>
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  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2017/10/10/apple-watch-pool-swim-using-workout-app</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2017-10-24</lastmod>
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      <image:title>Blog - I was blown away by the detailed swim metrics from an Apple Watch pool swim</image:title>
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      <image:title>Blog - I was blown away by the detailed swim metrics from an Apple Watch pool swim</image:title>
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      <image:title>Blog - I was blown away by the detailed swim metrics from an Apple Watch pool swim</image:title>
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      <image:title>Blog - I was blown away by the detailed swim metrics from an Apple Watch pool swim</image:title>
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      <image:title>Blog - I was blown away by the detailed swim metrics from an Apple Watch pool swim</image:title>
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      <image:title>Blog - I was blown away by the detailed swim metrics from an Apple Watch pool swim</image:title>
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      <image:title>Blog - I was blown away by the detailed swim metrics from an Apple Watch pool swim</image:title>
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      <image:title>Blog - I was blown away by the detailed swim metrics from an Apple Watch pool swim</image:title>
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      <image:title>Blog - I was blown away by the detailed swim metrics from an Apple Watch pool swim</image:title>
      <image:caption>Sträva summary data is wrong and the lap info is basic</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1507666814157-QTE8NO3ES0JT9WJEYHTC/Screen+Shot+2017-10-10+at+21.17.14.png</image:loc>
      <image:title>Blog - I was blown away by the detailed swim metrics from an Apple Watch pool swim</image:title>
      <image:caption>Training Peaks doesn't do a great job with the swim data</image:caption>
    </image:image>
    <image:image>
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      <image:title>Blog - I was blown away by the detailed swim metrics from an Apple Watch pool swim</image:title>
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      <image:title>Blog - I was blown away by the detailed swim metrics from an Apple Watch pool swim</image:title>
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      <image:title>Blog - I was blown away by the detailed swim metrics from an Apple Watch pool swim</image:title>
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      <image:title>Blog - I was blown away by the detailed swim metrics from an Apple Watch pool swim</image:title>
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      <image:title>Blog - I was blown away by the detailed swim metrics from an Apple Watch pool swim</image:title>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1507668272462-248NK36IYZA8YZLB9Y9I/Screen+Shot+2017-10-10+at+21.43.49.png</image:loc>
      <image:title>Blog - I was blown away by the detailed swim metrics from an Apple Watch pool swim</image:title>
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      <image:title>Blog - I was blown away by the detailed swim metrics from an Apple Watch pool swim</image:title>
    </image:image>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2017/10/10/red-dot-m-dot</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2017-10-10</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1507626691059-TPKCBN1QLYLPGF629BMI/Red+Dot+M+Dot.jpg</image:loc>
      <image:title>Blog - Red Dot... M Dot...</image:title>
      <image:caption>Is someone trying to tell me something...?</image:caption>
    </image:image>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2017/10/7/running-with-apple-watch-vs-garmin-forerunner-935</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2018-02-05</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1507621499009-VCGALN8TNK6BKC0N5MI1/Screen+Shot+2017-10-10+at+08.44.21.png</image:loc>
      <image:title>Blog - Running with Apple Watch vs Garmin Forerunner 935- Data Comparison</image:title>
      <image:caption>Apple Watch Optical vs Garmin 935 with HR Chest Band.  Apple Watch is the blue line, 935 the purple</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1507621868834-S8XV2ZXJ4D4WC7IM5WZ0/Screen+Shot+2017-10-10+at+08.49.06.png</image:loc>
      <image:title>Blog - Running with Apple Watch vs Garmin Forerunner 935- Data Comparison</image:title>
    </image:image>
    <image:image>
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      <image:title>Blog - Running with Apple Watch vs Garmin Forerunner 935- Data Comparison</image:title>
      <image:caption>Apple Watch is the blue, 935 the purple</image:caption>
    </image:image>
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      <image:title>Blog - Running with Apple Watch vs Garmin Forerunner 935- Data Comparison - Slightly better track from 935</image:title>
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      <image:title>Blog - Running with Apple Watch vs Garmin Forerunner 935- Data Comparison - 935 edges it here too</image:title>
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      <image:title>Blog - Running with Apple Watch vs Garmin Forerunner 935- Data Comparison</image:title>
      <image:caption>AW = Blue, 935 = purple</image:caption>
    </image:image>
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  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2017/10/4/apple-watch-optical-heart-rate-accuracy-vs-hr-band-during-turbo-session</loc>
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    <lastmod>2017-10-10</lastmod>
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      <image:title>Blog - Apple Watch delivers impressive heart rate accuracy</image:title>
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      <image:title>Blog - Apple Watch delivers impressive heart rate accuracy</image:title>
      <image:caption>HeartGraph App with zone banding</image:caption>
    </image:image>
    <image:image>
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      <image:title>Blog - Apple Watch delivers impressive heart rate accuracy</image:title>
      <image:caption>Wow - that's pretty accurate tracing between the two.  Apple Watch is the blue line that starts at about 5 mins.</image:caption>
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  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2017/10/4/first-look-pool-swimming-with-apple-watch-3-and-the-workout-app</loc>
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      <image:title>Blog - Pool Swimming with Apple Watch 3 and the Workout app</image:title>
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      <image:title>Blog - Pool Swimming with Apple Watch 3 and the Workout app</image:title>
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      <image:title>Blog - Pool Swimming with Apple Watch 3 and the Workout app - The summary</image:title>
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      <image:title>Blog - Pool Swimming with Apple Watch 3 and the Workout app - The Auto Sets</image:title>
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      <image:title>Blog - Pool Swimming with Apple Watch 3 and the Workout app</image:title>
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      <image:title>Blog - Pool Swimming with Apple Watch 3 and the Workout app</image:title>
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      <image:title>Blog - Pool Swimming with Apple Watch 3 and the Workout app</image:title>
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      <image:title>Blog - Pool Swimming with Apple Watch 3 and the Workout app - Splits for 4x25 + 25</image:title>
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      <image:title>Blog - Pool Swimming with Apple Watch 3 and the Workout app</image:title>
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      <image:title>Blog - Pool Swimming with Apple Watch 3 and the Workout app</image:title>
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      <image:title>Blog - Pool Swimming with Apple Watch 3 and the Workout app</image:title>
      <image:caption>Come on Strava you can do better than this!</image:caption>
    </image:image>
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      <image:title>Blog - Pool Swimming with Apple Watch 3 and the Workout app</image:title>
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      <image:title>Blog - Pool Swimming with Apple Watch 3 and the Workout app</image:title>
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  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2017/10/4/apple-watch-3-lte4g-and-ee-in-the-uk-my-thoughts-on-setup-issues</loc>
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      <image:title>Blog - Apple Watch 3 LTE/4G and EE in the UK - My Thoughts on Setup Issues</image:title>
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  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2017/10/2/one-option-for-charging-an-apple-watch-on-the-go</loc>
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    <lastmod>2017-10-10</lastmod>
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      <image:title>Blog - One option for charging Apple Watch on the go</image:title>
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      <image:title>Blog - One option for charging Apple Watch on the go</image:title>
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  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2017/9/25/uploading-workout-data-from-apple-watch-to-strava-and-others</loc>
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    <lastmod>2017-11-27</lastmod>
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      <image:title>Blog - Uploading Workout data from Apple Watch to Strava and others using RunGap</image:title>
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      <image:title>Blog - Uploading Workout data from Apple Watch to Strava and others using RunGap</image:title>
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      <image:title>Blog - Uploading Workout data from Apple Watch to Strava and others using RunGap</image:title>
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      <image:title>Blog - Uploading Workout data from Apple Watch to Strava and others using RunGap</image:title>
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  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2017/9/25/the-best-new-tip-for-watchos-4-how-to-open-apps-easily-</loc>
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    <lastmod>2017-10-10</lastmod>
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      <image:title>Blog - The best new tip for watchOS 4 - how to open apps easily :) - Force press ...</image:title>
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      <image:title>Blog - The best new tip for watchOS 4 - how to open apps easily :) - ... to get this...</image:title>
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      <image:title>Blog - The best new tip for watchOS 4 - how to open apps easily :) - ... and select List View</image:title>
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  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2017/9/24/using-an-apple-watch-3-for-super-sprint-triathlon-training-how-did-it-do</loc>
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      <image:title>Blog - Using an Apple Watch 3 for Super Sprint Triathlon Training.  How did it do?</image:title>
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      <image:title>Blog - Using an Apple Watch 3 for Super Sprint Triathlon Training.  How did it do?</image:title>
      <image:caption>Tap/Click to open the full log in Strava</image:caption>
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      <image:title>Blog - Using an Apple Watch 3 for Super Sprint Triathlon Training.  How did it do?</image:title>
      <image:caption>Click/Tap to open the full thing in Strava</image:caption>
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      <image:title>Blog - Using an Apple Watch 3 for Super Sprint Triathlon Training.  How did it do?</image:title>
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      <image:title>Blog - Using an Apple Watch 3 for Super Sprint Triathlon Training.  How did it do?</image:title>
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      <image:title>Blog - Using an Apple Watch 3 for Super Sprint Triathlon Training.  How did it do?</image:title>
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      <image:title>Blog - Using an Apple Watch 3 for Super Sprint Triathlon Training.  How did it do?</image:title>
      <image:caption>Click/Tap for full details</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1506273865075-YHO76UGD5UDUEWTPTJOR/IMG_66DA8512017E-1.jpeg</image:loc>
      <image:title>Blog - Using an Apple Watch 3 for Super Sprint Triathlon Training.  How did it do?</image:title>
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      <image:title>Blog - Using an Apple Watch 3 for Super Sprint Triathlon Training.  How did it do?</image:title>
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      <image:title>Blog - Using an Apple Watch 3 for Super Sprint Triathlon Training.  How did it do?</image:title>
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      <image:title>Blog - Using an Apple Watch 3 for Super Sprint Triathlon Training.  How did it do?</image:title>
    </image:image>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2017/9/23/ee-and-apple-watch-3-oh-dear-plus-gold-vs-gold</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2017-10-10</lastmod>
    <image:image>
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      <image:title>Blog - EE and Apple Watch 3 - oh dear! (plus Gold vs Gold)</image:title>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1506188632105-OSGKA7YT3U9E2258UESO/IMG_9939.JPG</image:loc>
      <image:title>Blog - EE and Apple Watch 3 - oh dear! (plus Gold vs Gold)</image:title>
    </image:image>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1506189026870-17ZZ3194C44T7QJTXGEI/IMG_3692+2.JPG</image:loc>
      <image:title>Blog - EE and Apple Watch 3 - oh dear! (plus Gold vs Gold) - Both are "gold", series 2 on the left.</image:title>
      <image:caption />
    </image:image>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1506189033833-4ZBC46QBYU5VGD2POT9T/IMG_9781+2.JPG</image:loc>
      <image:title>Blog - EE and Apple Watch 3 - oh dear! (plus Gold vs Gold) - Both are "gold", series 2 on the left.</image:title>
      <image:caption />
    </image:image>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2017/9/21/my-first-private-super-sprint-triathlon-with-apple-watch-3-this-weekend</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2017-10-10</lastmod>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2017/9/19/multi-sport-activities-with-apple-watch-workouts-and-watchos4</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2017-10-10</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1505815566963-MDOPCIPIENV5ZOVV8JEU/IMG_2845.PNG</image:loc>
      <image:title>Blog - Multi-Sport and Triathlons with Apple Watch Workouts &amp; watchOS 4</image:title>
      <image:caption>Instead of tapping End, tap New and start a new activity.</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1505826319160-STSN52VUU00GGNW3LMZI/IMG_2850.PNG</image:loc>
      <image:title>Blog - Multi-Sport and Triathlons with Apple Watch Workouts &amp; watchOS 4</image:title>
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      <image:title>Blog - Multi-Sport and Triathlons with Apple Watch Workouts &amp; watchOS 4</image:title>
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      <image:title>Blog - Multi-Sport and Triathlons with Apple Watch Workouts &amp; watchOS 4</image:title>
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      <image:title>Blog - Multi-Sport and Triathlons with Apple Watch Workouts &amp; watchOS 4</image:title>
      <image:caption>If the +New button is not enabled, wait a minute...</image:caption>
    </image:image>
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      <image:title>Blog - Multi-Sport and Triathlons with Apple Watch Workouts &amp; watchOS 4</image:title>
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      <image:title>Blog - Multi-Sport and Triathlons with Apple Watch Workouts &amp; watchOS 4</image:title>
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    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1505894371807-V4ACLL01VU59OODSDCLW/IMG_2874+copy.PNG</image:loc>
      <image:title>Blog - Multi-Sport and Triathlons with Apple Watch Workouts &amp; watchOS 4 - Indoor Bike HR Recovery</image:title>
      <image:caption>There isn't any because I went straight into the run</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1505894376372-HFBVEF3ITFXX7WXR8E2Q/IMG_2873+copy.PNG</image:loc>
      <image:title>Blog - Multi-Sport and Triathlons with Apple Watch Workouts &amp; watchOS 4 - Indoor Run HR Recovery</image:title>
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    </image:image>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2017/9/15/workout-metrics-in-watchos4</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2017-10-10</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1505484116310-SURUMDI6FQBN9TRY6KTN/image-asset.png</image:loc>
      <image:title>Blog - Workout Metrics in watchOS 4</image:title>
      <image:caption>Click to expand</image:caption>
    </image:image>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2017/9/15/apple-watch-3-ordered-and-baseline-aw2-vs-garmin-935-test</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2017-10-10</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1505461310012-57KF821LE95PO31NDSNO/Apple+Watch+3+order.png</image:loc>
      <image:title>Blog - Apple Watch 3 Ordered and Baseline AW2 vs Garmin 935 test, plus what's coming...</image:title>
      <image:caption>Hurry up already!</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1505462728933-O6JYHF4GDRY7YVL3564A/Screen+Shot+2017-09-15+at+09.05.03.png</image:loc>
      <image:title>Blog - Apple Watch 3 Ordered and Baseline AW2 vs Garmin 935 test, plus what's coming...</image:title>
      <image:caption>A perfect 10K distance, though HR was high for that pace for some reason</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1505464195363-FUFDC7LH4DZKMJ9YHSW9/image-asset.jpeg</image:loc>
      <image:title>Blog - Apple Watch 3 Ordered and Baseline AW2 vs Garmin 935 test, plus what's coming...</image:title>
      <image:caption>In the ballpark compared to 935/Strava and GPS route looks good, but lots to investigate...</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1505464327519-2MZHVV1I2XSVGQWKNU2N/IMG_2807.JPG</image:loc>
      <image:title>Blog - Apple Watch 3 Ordered and Baseline AW2 vs Garmin 935 test, plus what's coming...</image:title>
      <image:caption>Incredible detail!</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1505464751954-JRXY6AZA09EX30EJI8BW/IMG_C1371335E0DC-1.jpeg</image:loc>
      <image:title>Blog - Apple Watch 3 Ordered and Baseline AW2 vs Garmin 935 test, plus what's coming...</image:title>
      <image:caption>Yep - really didn't move much apart from the run yesterday!</image:caption>
    </image:image>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/2017/9/14/can-an-amateur-triathlete-train-and-race-with-apple-watch-3</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2017-10-10</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1505378361650-LDLBSKPVM5Z6NI8VMR9G/31_m-100774892-DIGITAL_HIGHRES-1780_053936-9760626.JPG</image:loc>
      <image:title>Blog - Can you even use an Apple Watch for a Triathlon?</image:title>
      <image:caption>Yep -that was hard</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/59ba2ba3a9db092ca992a96a/1506331441141-UUT155NC4HEZHCCS5Q2A/IMG_2801.jpg</image:loc>
      <image:title>Blog - Can you even use an Apple Watch for a Triathlon?</image:title>
      <image:caption>I'm a two watch sort of chap</image:caption>
    </image:image>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/category/Cycling</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/category/Triathlon</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/category/Data</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/category/Ultra</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/category/App+Reviews</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/category/watchOS+9</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/category/Apple+Watch+Adventures</loc>
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    <priority>0.5</priority>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/category/Training+Today</loc>
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    <priority>0.5</priority>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/category/Running</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/category/Life</loc>
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    <priority>0.5</priority>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/category/Podcasts</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/category/Weekly+Countdown</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/category/Swimming</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/category/Racing</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/blog-1/category/Multisport</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
  </url>
  <url>
    <loc>https://theapplewatchtriathlete.com/podcast</loc>
    <changefreq>daily</changefreq>
    <priority>0.75</priority>
    <lastmod>2019-08-28</lastmod>
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  <url>
    <loc>https://theapplewatchtriathlete.com/podcast/2019/8/28/hpwn7hdhu7eugy3jy8odtssg9wfyoe</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
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