<?xml version="1.0" encoding="UTF-8"?>
<!-- generator="wordpress.com" -->
<urlset xmlns:xsi="http://www.w3.org/2001/XMLSchema-instance" xmlns="http://www.sitemaps.org/schemas/sitemap/0.9" xmlns:image="http://www.google.com/schemas/sitemap-image/1.1" xsi:schemaLocation="http://www.sitemaps.org/schemas/sitemap/0.9 http://www.sitemaps.org/schemas/sitemap/0.9/sitemap.xsd"><url><loc>https://loganspader.com/2024/01/23/2024/</loc><lastmod>2026-03-30T14:56:08+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://loganspader.com/bikes/</loc><image:image><image:loc>https://loganspader.com/wp-content/uploads/2025/11/25-11-2-freezing-100-mile-bike-ride-to-hartford-border.jpg</image:loc><image:title>25-11-2- freezing 100 mile bike ride to hartford border</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2025/11/25-10-26-trek-checkpoint-gravel-ride-south-dakota.jpg</image:loc><image:title>25-10-26 trek checkpoint gravel ride south dakota</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2025/08/25-6-3-road-bike-conversion-sioux-falls-south-dakota-sss-copy.jpg</image:loc><image:title>25-6-3 road bike conversion sioux falls south dakota sss - Copy</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2025/08/25-8-6-wandering-wednesday-sioux-falls-road-bike-group-1.jpg</image:loc><image:title>25-8-6 wandering wednesday sioux falls road bike group</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2025/08/25-8-6-wandering-wednesday-sioux-falls-road-bike-group.jpg</image:loc><image:title>25-8-6 wandering wednesday sioux falls road bike group</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2025/08/25-8-2-bike-crash-knee.jpg</image:loc><image:title>25-8-2 bike crash knee</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2025/06/25-6-3-road-bike-conversion-sioux-falls-south-dakota-sss.jpg</image:loc><image:title>25-6-3 road bike conversion sioux falls south dakota sss</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2025/06/25-6-3-road-bike-conversion-sioux-falls-south-dakota-1.jpg</image:loc><image:title>25-6-3 road bike conversion sioux falls south dakota</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2025/06/25-6-3-road-bike-conversion-sioux-falls-south-dakota.jpg</image:loc><image:title>25-6-3 road bike conversion sioux falls south dakota</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2025/05/hr-zones-194.jpg</image:loc><image:title>HR zones 194</image:title></image:image><lastmod>2026-03-22T19:04:44+00:00</lastmod><changefreq>weekly</changefreq><priority>0.6</priority></url><url><loc>https://loganspader.com/fitness-journal/</loc><image:image><image:loc>https://loganspader.com/wp-content/uploads/2025/10/25-10-15-flex-copy.jpg</image:loc><image:title>25-10-15 flex - Copy</image:title><image:caption>2025 - mostly low-fat vegan, creatine &amp; DHA only supplements, 4-6 hrs of biking each week, weighted calisthenics, lots of deadlifts and squats with barbell, peaked for CF Kota Hyrox tournament, 1-3 hrs daily walk/hike, knee injury from a bike crash, throat surgery prevented me from working out for a month, bad elbow tendinopathy after went too hard post surgery.,  </image:caption></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2025/10/25-10-11-hyrox-crossfit-kota-2nd-place.jpg</image:loc><image:title>25-10-11 hyrox crossfit kota 2nd place</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2025/04/logan-spader-2013-century-bike-ride-specialized-tarmac.jpg</image:loc><image:title>Logan Spader 2013 century bike ride specialized tarmac</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2024/12/24-12-2-flex-1.jpg</image:loc><image:title>24-12-2 flex</image:title><image:caption>2024 - mostly unprocessed plant based, cheated sometimes with kid's left-over food, ate fish a few times each week, generally fasted after 5pm, binged a few times each month, stopped biking outside :(, started kettlebell work, shoulder mostly healed, max 20 consecutive muscleups, rarely cardio over an hour, sleep 8-9 hours each night. </image:caption></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2024/11/24-11-3-slackline-sioux-falls.jpg</image:loc><image:title>24-11-3 slackline sioux falls</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2024/05/wild-viola-sd-foraging-.jpg</image:loc><image:title>wild-viola-sd-foraging-</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2024/03/20240207_135248.jpg</image:loc><image:title>20240207_135248</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2024/02/24-2-4-bjj-midwest-martial-arts.jpg</image:loc><image:title>24-2-4-bjj-midwest-martial-arts</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2023/12/23-12-12-ekg-s.jpg</image:loc><image:title>KODAK Digital Still Camera</image:title><image:caption>KODAK Digital Still Camera</image:caption></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2023/11/23-11-14-shoulder.jpg</image:loc><image:title>KODAK Digital Still Camera</image:title><image:caption>KODAK Digital Still Camera</image:caption></image:image><lastmod>2026-02-28T14:49:35+00:00</lastmod><changefreq>weekly</changefreq><priority>0.6</priority></url><url><loc>https://loganspader.com/stats/</loc><lastmod>2026-02-13T12:39:25+00:00</lastmod><changefreq>weekly</changefreq><priority>0.6</priority></url><url><loc>https://loganspader.com/south-dakota-mycology/</loc><image:image><image:loc>https://loganspader.com/wp-content/uploads/2025/09/dsc03185-s.jpg</image:loc><image:title>DSC03185 s</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2025/09/gymnopilus-luteofolius-logan-spader.jpg</image:loc><image:title>gymnopilus luteofolius logan spader</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2025/09/gymnopilus-luteus-logan-spader.jpg</image:loc><image:title>gymnopilus luteus logan spader</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2025/09/dsc05238-sss.jpg</image:loc><image:title>DSC05238 sss</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2025/07/dsc08821-x.jpg</image:loc><image:title>DSC08821 x</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2025/07/dsc04993-x.jpg</image:loc><image:title>DSC04993 x</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2025/07/dsc05728-x-1.jpg</image:loc><image:title>DSC05728 x</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2025/07/dsc06185-x.jpg</image:loc><image:title>DSC06185 x</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2025/07/dsc05246-x.jpg</image:loc><image:title>DSC05246 x</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2025/07/dsc04924-x.jpg</image:loc><image:title>DSC04924 x</image:title></image:image><lastmod>2025-12-30T12:50:44+00:00</lastmod><changefreq>weekly</changefreq><priority>0.6</priority></url><url><loc>https://loganspader.com/foraging-south-dakota/</loc><image:image><image:loc>https://loganspader.com/wp-content/uploads/2024/04/101_1982-s.jpg</image:loc><image:title>KODAK Digital Still Camera</image:title><image:caption>KODAK Digital Still Camera</image:caption></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2024/04/23-9-23-square.jpg</image:loc><image:title>KODAK Digital Still Camera</image:title><image:caption>KODAK Digital Still Camera</image:caption></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2023/01/coprinellus-micaceus-foraging-and-eating-s.jpg</image:loc><image:title>Coprinellus Micaceus foraging and eating s</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2022/08/auricularia-auricula-foraging-eating-wild-edible-wood-ear-mushroom-south-dakota-august-22-sss.jpg</image:loc><image:title>Auricularia auricula foraging eating wild edible wood ear mushroom south dakota august 22 SSS</image:title><image:caption>?</image:caption></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2022/08/spiny-sow-thistle-wild-food-gross-aug-22-sss.jpg</image:loc><image:title>spiny sow thistle wild food gross aug 22 sss</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2022/08/spiny-sow-thistle-edible-22-aug-sioux-falls-sss.jpg</image:loc><image:title>spiny sow thistle edible 22 aug sioux falls sss</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2022/08/black-currant-wild-yummy-berries-ss.jpg</image:loc><image:title>Black Currant wild yummy berries SS</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2022/08/black-currant-wild-edible-food-22-sss.jpg</image:loc><image:title>black currant wild edible food 22 sss</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2022/08/mulberry-wild-stain-baby-foot-sss-.jpg</image:loc><image:title>mulberry-wild-stain-baby-foot-sss-</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2022/08/mulberry-oatmeal-wild-edibles-sss.jpg</image:loc><image:title>mulberry-oatmeal-wild-edibles-sss</image:title></image:image><lastmod>2025-12-16T19:51:02+00:00</lastmod><changefreq>weekly</changefreq><priority>0.6</priority></url><url><loc>https://loganspader.com/pluteus/</loc><image:image><image:loc>https://loganspader.com/wp-content/uploads/2025/09/dsc06636.jpg</image:loc><image:title>DSC06636</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2025/09/dsc06634.jpg</image:loc><image:title>DSC06634</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2025/09/dsc06664.jpg</image:loc><image:title>DSC06664</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2025/09/dsc06666.jpg</image:loc><image:title>DSC06666</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2025/09/dsc06667.jpg</image:loc><image:title>DSC06667</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2025/08/dsc06869-x.jpg</image:loc><image:title>DSC06869 x</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2025/08/dsc04569-x.jpg</image:loc><image:title>DSC04569 x</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2025/08/25-7-17f-pluteus-granularis-basidia.jpg</image:loc><image:title>25 7 17f pluteus granularis basidia</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2025/08/25-7-17f-pluteus-granularis-pleurocystidia.jpg</image:loc><image:title>25 7 17f pluteus granularis pleurocystidia</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2025/08/25-7-17f-pluteus-granularis-cystidia.jpg</image:loc><image:title>25 7 17f pluteus granularis cystidia</image:title></image:image><lastmod>2025-12-06T03:20:16+00:00</lastmod><changefreq>weekly</changefreq><priority>0.6</priority></url><url><loc>https://loganspader.com/recipes-for-longevity/</loc><lastmod>2025-09-12T18:40:37+00:00</lastmod><changefreq>weekly</changefreq><priority>0.6</priority></url><url><loc>https://loganspader.com/art/</loc><image:image><image:loc>https://loganspader.com/wp-content/uploads/2025/09/dsc08601-copy.jpg</image:loc><image:title>DSC08601 - Copy</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2025/09/25-8-1-perry-nature-area.jpg</image:loc><image:title>KODAK Digital Still Camera</image:title><image:caption>KODAK Digital Still Camera</image:caption></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2025/05/25-5-14-camping-with-the-boys-sss.jpg</image:loc><image:title>25-5-14 camping with the boys sss</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2025/04/25-1-6-boogers-sss.jpg</image:loc><image:title>KODAK Digital Still Camera</image:title><image:caption>KODAK Digital Still Camera</image:caption></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2024/03/20230912_115912.jpg</image:loc><image:title>20230912_115912</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2024/03/101_1982.jpg</image:loc><image:title>KODAK Digital Still Camera</image:title><image:caption>KODAK Digital Still Camera</image:caption></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2024/03/dsc08642.jpg</image:loc><image:title>dsc08642</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2023/07/dsc07523-sss.jpg</image:loc><image:title>dsc07523-sss</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2023/05/gymnopilus-luteus-big-pins-sss.jpg</image:loc><image:title>Gymnopilus luteus big pins sss</image:title></image:image><image:image><image:loc>https://loganspader.com/wp-content/uploads/2023/05/23-5-19-walk-snuggle-sss.jpg</image:loc><image:title>KODAK Digital Still Camera</image:title><image:caption>KODAK Digital Still Camera</image:caption></image:image><lastmod>2025-09-06T18:54:35+00:00</lastmod><changefreq>weekly</changefreq><priority>0.6</priority></url><url><loc>https://loganspader.com/2024/01/22/nutrition/</loc><lastmod>2024-12-06T12:48:46+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://loganspader.com/video/</loc><lastmod>2024-04-17T16:50:53+00:00</lastmod><changefreq>weekly</changefreq><priority>0.6</priority></url><url><loc>https://loganspader.com/2024/01/22/bjj-sioux-falls/</loc><lastmod>2024-03-12T00:32:16+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://loganspader.com/2023/07/28/health-research-papers/</loc><image:image><image:loc>https://loganspader.com/wp-content/uploads/2023/09/23-9-12-dr-sinclair.jpg</image:loc><image:title>23-9-12-dr-sinclair</image:title></image:image><lastmod>2023-11-07T17:22:27+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://loganspader.com/2023/08/23/diet-to-prevent-alzheimers/</loc><lastmod>2023-08-24T11:40:51+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://loganspader.com/2023/08/21/every-way-to-increase-testosterone/</loc><lastmod>2023-08-21T22:43:41+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://loganspader.com/dont-fail-today/</loc><lastmod>2023-08-13T23:26:43+00:00</lastmod><changefreq>weekly</changefreq><priority>0.6</priority></url><url><loc>https://loganspader.com/fitness-journal-2017-nov2020/</loc><lastmod>2023-07-20T12:51:32+00:00</lastmod><changefreq>weekly</changefreq><priority>0.6</priority></url><url><loc>https://loganspader.com/contact/</loc><image:image><image:loc>https://loganspader.com/wp-content/uploads/2020/09/indian-peaks-eddy-bauer-tent.jpg</image:loc><image:title>DCIM101IMAGE</image:title><image:caption>DCIM101IMAGE</image:caption></image:image><lastmod>2022-10-22T15:40:08+00:00</lastmod><changefreq>weekly</changefreq><priority>0.6</priority></url><url><loc>https://loganspader.com/god/</loc><lastmod>2022-10-03T21:32:03+00:00</lastmod><changefreq>weekly</changefreq><priority>0.6</priority></url><url><loc>https://loganspader.com</loc><changefreq>daily</changefreq><priority>1.0</priority><lastmod>2026-03-30T14:56:08+00:00</lastmod></url></urlset>
