{"id":23,"date":"2007-11-08T17:45:48","date_gmt":"2007-11-09T00:45:48","guid":{"rendered":"http:\/\/www.azrider.com\/wordpress\/?p=23"},"modified":"2007-11-08T17:45:48","modified_gmt":"2007-11-09T00:45:48","slug":"11-5-07-week-eleven-plan","status":"publish","type":"post","link":"http:\/\/www.azrider.com\/wordpress\/?p=23","title":{"rendered":"11-5-07 – WEEK ELEVEN PLAN"},"content":{"rendered":"

DAY SEVENTY-ONE – CROSS TRAINING – ONE HOUR
\n<\/strong><\/p>\n

DAY SEVENTY-TWO – <\/strong>SPEED – 3.2 MILES AT 7 MPH<\/strong><\/p>\n

DAY SEVENTY-THREE –<\/strong> <\/strong>REST<\/strong><\/p>\n

DAY SEVENTY-FOUR – <\/strong>EASY – 4.4 MILES at 4.5 MPH<\/strong><\/p>\n

DAY SEVENTY-FIVE – <\/strong>RACE PACE – 4.1 MILES AT 5.25 MPH<\/strong><\/p>\n

DAY SEVENTY-SIX – <\/strong>PACER – 2 MILES AT 6.7 MPH = 9 MINUTE MILE PACE<\/strong><\/p>\n

DAY SEVENTY-SEVEN – <\/strong>LONG – 6.1 MILES AT 5.8 MPH<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

DAY SEVENTY-ONE – CROSS TRAINING – ONE HOUR DAY SEVENTY-TWO – SPEED – 3.2 MILES AT 7 MPH DAY SEVENTY-THREE – REST DAY SEVENTY-FOUR – EASY – 4.4 MILES at […]<\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"Layout":"","footnotes":""},"categories":[9],"tags":[],"class_list":["entry","author-marlo","post-23","post","type-post","status-publish","format-standard","category-marathon-2008"],"_links":{"self":[{"href":"http:\/\/www.azrider.com\/wordpress\/index.php?rest_route=\/wp\/v2\/posts\/23","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/www.azrider.com\/wordpress\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.azrider.com\/wordpress\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.azrider.com\/wordpress\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"http:\/\/www.azrider.com\/wordpress\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=23"}],"version-history":[{"count":0,"href":"http:\/\/www.azrider.com\/wordpress\/index.php?rest_route=\/wp\/v2\/posts\/23\/revisions"}],"wp:attachment":[{"href":"http:\/\/www.azrider.com\/wordpress\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=23"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.azrider.com\/wordpress\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=23"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.azrider.com\/wordpress\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=23"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}