Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method arrays::explode_key() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_entry.php on line 254
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 41
Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 41
Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 41
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::file_listing() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 29
Strict Standards: Non-static method fileio::file_listing() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 29
Strict Standards: Non-static method fileio::file_listing() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 29
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method arrays::explode_key() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_entry.php on line 254
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 41
Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 41
Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 41
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::file_listing() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 29
Strict Standards: Non-static method fileio::file_listing() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 29
Strict Standards: Non-static method fileio::file_listing() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 29
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method arrays::explode_key() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_entry.php on line 254
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 41
Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 41
Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 41
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::file_listing() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 29
Strict Standards: Non-static method fileio::file_listing() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 29
Strict Standards: Non-static method fileio::file_listing() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 29
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method arrays::explode_key() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_entry.php on line 254
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 41
Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 41
Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 41
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::file_listing() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 29
Strict Standards: Non-static method fileio::file_listing() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 29
Strict Standards: Non-static method fileio::file_listing() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 29
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method arrays::explode_key() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_entry.php on line 254
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 41
Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 41
Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 41
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::file_listing() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 29
Strict Standards: Non-static method fileio::file_listing() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 29
Strict Standards: Non-static method fileio::file_listing() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 29
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method arrays::explode_key() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_entry.php on line 254
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 41
Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 41
Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 41
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::file_listing() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 29
Strict Standards: Non-static method fileio::file_listing() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 29
Strict Standards: Non-static method fileio::file_listing() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 29
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method arrays::explode_key() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_entry.php on line 254
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 41
Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 41
Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 41
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::file_listing() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 29
Strict Standards: Non-static method fileio::file_listing() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 29
Strict Standards: Non-static method fileio::file_listing() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 29
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method arrays::explode_key() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_entry.php on line 254
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 41
Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 41
Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 41
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::file_listing() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 29
Strict Standards: Non-static method fileio::file_listing() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 29
Strict Standards: Non-static method fileio::file_listing() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 29
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method arrays::explode_key() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_entry.php on line 254
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 41
Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 41
Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 41
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::file_listing() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 29
Strict Standards: Non-static method fileio::file_listing() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 29
Strict Standards: Non-static method fileio::file_listing() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 29
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method arrays::explode_key() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_entry.php on line 254
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
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Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 41
Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 41
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Strict Standards: Non-static method fileio::file_listing() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 29
Strict Standards: Non-static method fileio::file_listing() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 29
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::read_file() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 13
Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 41
Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 41
Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 41
Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 41
Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 41
Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 41
Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 41
Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 41
Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 41
Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 41
Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 41
Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /www/htdocs/sgraman/blog/scripts/sb_fileio.php on line 41
Så var det då dags för målet med träningen och inköpet av pulsklockan - Topploppet på 10 km. I strålande solsken och nästan 20 grader gick starten kl 14.05 och det gick riktigt bra. Banan var på 5 km som sprangs 2 varv och det fanns en mördarbacke ungefär mitt på. På andra varvet var det kämpigt i backen men jag sprang hela vägen och kom i mål på personbästa 1.01,15 eller 6,07 min/km. En kanontid med mina mått mätt.Till nästa år ska jag nog anmäla mig till Lidingöloppet 15 (som är halva sträckan på 15 km), känns som att det skulle vara ett bra mål då banan är kuperad och därför utmanande. Nu ska jag träna vidare under hösten, försöa springa löpband i vinter och köra löpning och intervallträning nästa år för att komma i form för den tävlingen.
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( 2.9 / 75 ) Igår skulle vi ha sprungigt veckans 10 km men Fali kände sig inte riktigt bra. Det blev en förmiddagsrunda idag istället, visserlige med lite för mycket frukost och förmiddagskaffe i magen men det gick bra ändå. Tempot var långsamt först med sedan riktigt bra och det blev personligt rekord till slut. Nu på eftermiddagen känns det lite i vaderna och det är nog första gången jag har lite känning i musklerna så pass efter en löpning. Nu blir det ett lugnt pass i veckan och tävling nästa helg.[ add comment ] ( 13890 views ) | permalink |
( 3 / 209 ) Ikväll sprang jag så fort jag ville utan att tänkta på att disponera loppet. Efter en långsammare start blev det riktigt snabbt och jag fick en kilometertid på 6 min till slut över 6,5 km. Ett mål inför nästa år måste bli att klara detta tempo i 10 km och alltså springa milen på en timme.[ add comment ] ( 2656 views ) | permalink |
( 3 / 5167 )
Yesterday Katharina competed again at Hanviken Games, in Long jump and 60m. The long jump was not as successful as last time but at 60m she won both the semi final and the final (10,05s), so congratulations to anohter 1st place :) Katharina tävlade igår i Hanvikenspelen här i Tyresö. I ett något kallt och småblåsigt väder blev det 2,75 i längd vilket räckte till en 6:e plats. På 60m vann hon först försöksheatet tillbakalutad på 10,19 och i finalen spurtslog hon sina konkurrenter och noterade fina 10,05. Grattis till ännu en medalj :)
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( 3 / 5107 ) Igår kväll sa Fali plötsligt "jag har hittat en barnvakt tills imorgon så vi kan springa då". Det var lite oplanerat för nu fick jag två lopp på tre dagar men ok, det får väl gå. Nu ikväll känns det bra, vi får väl se hur pass stela musklerna är imorgon. Själva löpningen var 10 km på nästan identiskt tid som förra gången jag sprang 10 km. Skillnaden var att den här gången sprang jag jämnare tempo hela sträckan istället för en långspurt. Pulen var mycket bättre den här gången också. Nu blir det minst 4 dagars vila.[ add comment ] ( 3136 views ) | permalink |
( 3 / 1470 ) Ikväll sprang jag en lugn 6,5km runda för att hålla "systemet" igång. Jag är inte säker på vilket som är bäst - att spring idag eller vila en vecka tills på lördag - men eftersom jag inte känt av tidigare löpning i for av träningsverk och liknande tror jag det här är vad som passar mig bäst. Jag ansträngde mig ingenting på löpningen, kunde möjligtvis ha tagit det lite lugnare ändå. På lördag blir det 10 nya km för att lära sig distansen.[ add comment ] ( 2583 views ) | permalink |
( 3 / 229 ) Idag sprang jag ihop med min fru som också ska springa Topploppet. Tanken var att ligga på 7 min/km och sedan se hur det kändes. Men hon drop iväg i 6,5 min/km tempo vilket fick min pult att rusa rakt upp och sedan blev den kvar där vilket var jobbigt. Så småningom ramlade tempot ner en bit och löpningen gick bra så jag testade en långspurt sista 1,5 km när jag ändå var igång. Inga problem med konditionen så det är bra. Tempot verkar sitta rätt ok också, så nästa 10 km runda ska jag försöka starta lungt 4-5 km och sedan öka lite, tror att sluttiden kan bli ännu bättre då. [ add comment ] ( 2465 views ) | permalink |
( 3.1 / 770 ) Kvällens löppass blev bra. Jag känner att jag har den kondis som krävs nu, det som jag behöver träna är att hitta ett bra tempo som jag orkar hålla 10 km. Jag siktar på 7 min/km även om det blev något snabbare ikväll.Den som följt med mina löparbloggar har nog märkt att mina milestones som jag satte upp inte gäller längre. Ovan som jag var satte jag nog upp lite konstiga mål men med kompisars goda råd har jag hittat ett bra schema ändå. Nu blir det fyra dagars vila och 10 km på lördag, därefter en runda per vecka fram till tävlingsdagen.
Till idag hade jag också köpt ett par nya skor eftersom de gamla höll på att rasa ihop, ett par Nike som kändes jättebra och jag är helt klart nöjd med dem. Fortsättning följer...
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( 3 / 368 ) Dagens pass blev inte alls vad jag tänkt mig. Först så lossnade delar av sulan på ena skon och störde mig hela vägen, sedan åkta pulsbandet ner hela tiden och till slut blev jag tvungen att stoppa klockan och stänga av det. Resten blev en dryg 4 km runda eftersom jag sedan saknade motivation att kämpa när det tog emot, men jag hade i alla fall 1,5 km utöver det innan jag tog av pulsbandet. Siktar nu på en lugn 5:a på tis/ons och sedan 10 km nästa lördag.[ add comment ] ( 2543 views ) | permalink |
( 3 / 5018 ) Jag hade tänkt köra tre lugna pass den här veckan, 5+5+8,5 km men jag kom inte iväg igår så jag bestämde mig för att köra ett intensivpass på 5 km ikväll istället. Så skulle jag få veta lite ungefär hur pass min kondition står sig. Uppvärming och fullt ös direkt, blev snabbt anfådd men konditionen var det inget fel på så jag körde vidare.Strax förd 4 km blev det jobbigt dock och sista kilometern var en plåga. Jag kämpade för att klara mina 5 km men när det började röra på sig i magen slutade jag, 300 m kort om mitt mål. Avslutade med 1,5 km promenad. Är ändå nöjd med en bra genomkörare och tiden 27,40 min ligger inom mitt mål på 6 min/km. Nu blir det några dagars vila till nästa pass.
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( 2.8 / 1450 )
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