{"id":3831,"date":"2021-07-03T22:47:14","date_gmt":"2021-07-04T02:47:14","guid":{"rendered":"http:\/\/www.plus70runner.com\/?p=3831"},"modified":"2021-07-03T22:47:14","modified_gmt":"2021-07-04T02:47:14","slug":"swimming-and-running","status":"publish","type":"post","link":"https:\/\/www.plus70runner.com\/?p=3831","title":{"rendered":"Swimming and Running"},"content":{"rendered":"

July 1, 2 & 3 – Thursday, Friday & Saturday<\/h2>\n

Thursday- Good 20 minutes swim and lots of driving.<\/p>\n

Friday-\u00a0 A really good day of work.\u00a0 \u00a030 minute swim, longest yet, in a totally empty pool on a overcast morning.\u00a0 Later a solid workout on the cinders.\u00a0 2.5 miles total… 1 mile warm up with frequent pickups.\u00a0 Than 800m in 4:17 (8:34);\u00a0 600m in 2:50 (7:36);\u00a0 400m in 1:47 (7:06): 200m in :45 (6:00) !\u00a0 \u00a0800m cool down.\u00a0 \u00a0Finished wanting to do more.\u00a0 But stopped out of an abundance of caution.<\/p>\n

Saturday- Back to the cinders for a short workout. 1\u00a0 mile warm up with strides, then 4 x 400m in\u00a0 2:04\u00a0 – 1:43 – 1:47\u00a0 – 1:47.\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 + 15 minute jog.<\/p>\n

Feeling PRRRRETTY GOOD !<\/p>\n

SOLID STATS<\/p>\n","protected":false},"excerpt":{"rendered":"

July 1, 2 & 3 – Thursday, Friday & Saturday Thursday- Good 20 minutes swim and lots of driving. Friday-\u00a0 A really good day of work.\u00a0 \u00a030 minute swim, longest yet, in a totally empty pool on a overcast morning.\u00a0 Later a solid workout on the cinders.\u00a0 2.5 miles total… 1 mile warm up with … Continue reading Swimming and Running<\/span> →<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[3],"tags":[],"class_list":["post-3831","post","type-post","status-publish","format-standard","hentry","category-daily-journal"],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/p7lqKh-ZN","jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=\/wp\/v2\/posts\/3831","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3831"}],"version-history":[{"count":1,"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=\/wp\/v2\/posts\/3831\/revisions"}],"predecessor-version":[{"id":3832,"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=\/wp\/v2\/posts\/3831\/revisions\/3832"}],"wp:attachment":[{"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3831"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3831"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3831"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}