{"id":4195,"date":"2023-05-26T22:51:12","date_gmt":"2023-05-27T02:51:12","guid":{"rendered":"https:\/\/www.plus70runner.com\/?p=4195"},"modified":"2023-05-26T22:51:12","modified_gmt":"2023-05-27T02:51:12","slug":"good-series-2","status":"publish","type":"post","link":"https:\/\/www.plus70runner.com\/?p=4195","title":{"rendered":"Good series"},"content":{"rendered":"

Good series
\nMay 9 – 3 miles at a Turkey Swamp Park with speed segments throughout and three hills at the end.
\nMay 10 – rest
\nMay 11 – at Cinder track 3.8 miles in one hour and seven minutes total – warm-up 1 mile with five speed segments – workout -4\u00d7400 m in 147 to 151+ one
\nfinal 400 m at 2:08.
\nMay 12 – rest
\nMay 13 – weighs
\nMay 15 – on cinders warm-up was 1000 m plus stretch +5\u00d7100 m speed segments Workout was 3\u00d71000 m at 5:30 – cool down 800 m .- total distance 4 1\/2 miles
\nThe goal was to run thousand meter repeats under 10 minutes. It turned out I was able to run all of them under nine minute pace to my surprise. I have been putting off that work out for a while for fear of not being able to complete it successfully. I\u2019m glad I did it.<\/p>\n

Stats – weight is 144 pounds – sleep is averaging 9 to 10 hours nightly – resting heart rate remains consistent at 54 bpm – no leg or foot issues – diet is consistent and healthy.
\n\u25e6<\/p><\/blockquote>\n","protected":false},"excerpt":{"rendered":"

Good series May 9 – 3 miles at a Turkey Swamp Park with speed segments throughout and three hills at the end. May 10 – rest May 11 – at Cinder track 3.8 miles in one hour and seven minutes total – warm-up 1 mile with five speed segments – workout -4\u00d7400 m in 147 … Continue reading Good series<\/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-4195","post","type-post","status-publish","format-standard","hentry","category-daily-journal"],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/p7lqKh-15F","jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=\/wp\/v2\/posts\/4195","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=4195"}],"version-history":[{"count":1,"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=\/wp\/v2\/posts\/4195\/revisions"}],"predecessor-version":[{"id":4203,"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=\/wp\/v2\/posts\/4195\/revisions\/4203"}],"wp:attachment":[{"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4195"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4195"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4195"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}