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	<title>Knee Knackering North Shore Trail Run</title>
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	<lastBuildDate>Tue, 31 Jan 2012 06:30:16 +0000</lastBuildDate>
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		<title>New route maps added</title>
		<link>http://www.kneeknacker.com/race-info/new-route-maps-added/</link>
		<comments>http://www.kneeknacker.com/race-info/new-route-maps-added/#comments</comments>
		<pubDate>Tue, 31 Jan 2012 06:23:47 +0000</pubDate>
		<dc:creator>andrew</dc:creator>
				<category><![CDATA[Race Info]]></category>

		<guid isPermaLink="false">http://www.kneeknacker.com/?p=3163</guid>
		<description><![CDATA[Are you new to the Baden Powell trail? Do you often follow weaving squirrels instead of watching for orange trail markers? Well, to help keep you on the straight and narrow, we’ve added a link to a Cypress Provincial Park &#8230; <a href="http://www.kneeknacker.com/race-info/new-route-maps-added/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
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		<item>
		<title>VIMFF Trail Running Night</title>
		<link>http://www.kneeknacker.com/community/vimff-trail-running-night/</link>
		<comments>http://www.kneeknacker.com/community/vimff-trail-running-night/#comments</comments>
		<pubDate>Fri, 27 Jan 2012 06:33:55 +0000</pubDate>
		<dc:creator>andrew</dc:creator>
				<category><![CDATA[Community]]></category>

		<guid isPermaLink="false">http://www.kneeknacker.com/?p=3144</guid>
		<description><![CDATA[Adam Campbell, the 2010 Knee Knacker men’s winner, is giving a presentation at the Vancouver International Mountain Film Festival on February 16. For more information on Adam Campbell: An Ultra State of Mind, visit the VIMFF website.]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Welcome to 2012, Knee Knacker runners!</title>
		<link>http://www.kneeknacker.com/lottery-and-registration/welcome-to-2012-knee-knacker-runners/</link>
		<comments>http://www.kneeknacker.com/lottery-and-registration/welcome-to-2012-knee-knacker-runners/#comments</comments>
		<pubDate>Sun, 08 Jan 2012 22:18:32 +0000</pubDate>
		<dc:creator>andrew</dc:creator>
				<category><![CDATA[Lottery and Registration]]></category>

		<guid isPermaLink="false">http://www.kneeknacker.com/?p=3014</guid>
		<description><![CDATA[Hello, fellow trail runners &#38; welcome to the 24th running of the Knee Knackering North Shore Trail Run! Planning is already underway, and I’m excited to be kicking off another ‘Knee Knacker Season’. I want to start by thanking our committee &#8230; <a href="http://www.kneeknacker.com/lottery-and-registration/welcome-to-2012-knee-knacker-runners/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>Please excuse the dust</title>
		<link>http://www.kneeknacker.com/uncategorized/please-excuse-the-dust/</link>
		<comments>http://www.kneeknacker.com/uncategorized/please-excuse-the-dust/#comments</comments>
		<pubDate>Wed, 04 Jan 2012 02:05:44 +0000</pubDate>
		<dc:creator>andrew</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://www.kneeknacker.com/?p=2989</guid>
		<description><![CDATA[The Knee Knacker website is undergoing renovations. You may find some content shifting about as we rearrange things. We appreciate your patience while we work to make the website easier to use and more informative for you.]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Sponsor change</title>
		<link>http://www.kneeknacker.com/partners-and-sponsors/sponsor-change/</link>
		<comments>http://www.kneeknacker.com/partners-and-sponsors/sponsor-change/#comments</comments>
		<pubDate>Sat, 03 Dec 2011 01:09:17 +0000</pubDate>
		<dc:creator>andrew</dc:creator>
				<category><![CDATA[Partners and Sponsors]]></category>

		<guid isPermaLink="false">http://www.kneeknacker.com/?p=2631</guid>
		<description><![CDATA[To our trail running community: I want to take this opportunity to sincerely thank our long time sponsor, North Shore Athletics, for their support over the years and to let our trail running community know that the Knee Knacker and &#8230; <a href="http://www.kneeknacker.com/partners-and-sponsors/sponsor-change/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Knee Knacker 2012 Race Day: July 14</title>
		<link>http://www.kneeknacker.com/race-info/knee-knacker-2012-race-day-july-14/</link>
		<comments>http://www.kneeknacker.com/race-info/knee-knacker-2012-race-day-july-14/#comments</comments>
		<pubDate>Sun, 30 Oct 2011 07:01:32 +0000</pubDate>
		<dc:creator>andrew</dc:creator>
				<category><![CDATA[Race Info]]></category>

		<guid isPermaLink="false">http://www.kneeknacker.com/?p=2619</guid>
		<description><![CDATA[Believe it or not, planning for Knee Knacker 2012 starts very soon for the Race Committee. We like to plan early so that all you runners and volunteers can relax on race day (July 14). The 2012 race entry deadline &#8230; <a href="http://www.kneeknacker.com/race-info/knee-knacker-2012-race-day-july-14/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>Sep 25 — Trail Maintenance Photos (Rain, Mud and more Mud)</title>
		<link>http://www.kneeknacker.com/community/photos/sep-25-trail-maintenance-photos-rain-mud-and-more-mud/</link>
		<comments>http://www.kneeknacker.com/community/photos/sep-25-trail-maintenance-photos-rain-mud-and-more-mud/#comments</comments>
		<pubDate>Fri, 21 Oct 2011 05:34:53 +0000</pubDate>
		<dc:creator>karen</dc:creator>
				<category><![CDATA[Photos]]></category>
		<category><![CDATA[Trail Day]]></category>

		<guid isPermaLink="false">http://www.kneeknacker.com/?p=2610</guid>
		<description><![CDATA[Check out the photos from Sep 25 - Trail Maintenance at Black Mountain, Cypress Provincial Park: Trail Maintenance Set 1  — Photos by Rob Wilson (BC Parks) Trail Maintenance Set 2 — Photos by Elizabeth Trevisan]]></description>
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		<slash:comments>0</slash:comments>
		</item>
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		<title>Building Boardwalks on Balmy Black Mt. (Sept. 25)</title>
		<link>http://www.kneeknacker.com/trail-day/building-boardwalks-on-balmy-black-mt/</link>
		<comments>http://www.kneeknacker.com/trail-day/building-boardwalks-on-balmy-black-mt/#comments</comments>
		<pubDate>Sat, 01 Oct 2011 00:22:58 +0000</pubDate>
		<dc:creator>andrew</dc:creator>
				<category><![CDATA[Trail Day]]></category>

		<guid isPermaLink="false">http://www.kneeknacker.com/?p=2558</guid>
		<description><![CDATA[Mark Grist (BC Parks Ranger and a Knee Knacker runner) had offered me the choice of either Saturday or Sunday for the Black Mt. Trail Day. I picked Sunday. If you recall, it was distinctly summer-like on Saturday with the &#8230; <a href="http://www.kneeknacker.com/trail-day/building-boardwalks-on-balmy-black-mt/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
		<wfw:commentRss>http://www.kneeknacker.com/trail-day/building-boardwalks-on-balmy-black-mt/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Rivers Day Volunteer Plant Pull</title>
		<link>http://www.kneeknacker.com/trail-day/rivers-day-volunteer-plant-pull/</link>
		<comments>http://www.kneeknacker.com/trail-day/rivers-day-volunteer-plant-pull/#comments</comments>
		<pubDate>Fri, 23 Sep 2011 19:19:54 +0000</pubDate>
		<dc:creator>andrew</dc:creator>
				<category><![CDATA[Trail Day]]></category>

		<guid isPermaLink="false">http://www.kneeknacker.com/?p=2554</guid>
		<description><![CDATA[If building boardwalks in rainy, muddy conditions isn’t your thing, how about weeding? This Sunday, September 25, you can help celebrate Rivers Day at Mackay Creek in Heywood Park (North Vancouver, Marine Drive and Hamilton Avenue) from 10am-2pm. Join the &#8230; <a href="http://www.kneeknacker.com/trail-day/rivers-day-volunteer-plant-pull/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Black Mt. Trail Day crew is filled</title>
		<link>http://www.kneeknacker.com/trail-day/black-mt-trail-day-crew-is-filled/</link>
		<comments>http://www.kneeknacker.com/trail-day/black-mt-trail-day-crew-is-filled/#comments</comments>
		<pubDate>Tue, 20 Sep 2011 16:38:29 +0000</pubDate>
		<dc:creator>andrew</dc:creator>
				<category><![CDATA[Trail Day]]></category>

		<guid isPermaLink="false">http://www.kneeknacker.com/?p=2552</guid>
		<description><![CDATA[We have a complete crew for this Sunday’s trail work party! Thanks to everyone who volunteered. All we need now is a spot of sunshine…]]></description>
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		<slash:comments>0</slash:comments>
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