{"id":24,"date":"2007-11-11T20:03:09","date_gmt":"2007-11-12T03:03:09","guid":{"rendered":"http:\/\/www.azrider.com\/wordpress\/?p=24"},"modified":"2007-11-11T20:03:09","modified_gmt":"2007-11-12T03:03:09","slug":"11-12-07-week-twelve-plan","status":"publish","type":"post","link":"http:\/\/www.azrider.com\/wordpress\/?p=24","title":{"rendered":"11-12-07 &#8211; WEEK TWELVE PLAN"},"content":{"rendered":"<p class=\"entry\"><strong>DAY SEVENTY-EIGHT<\/strong><strong> &#8211; <\/strong><strong>CROSS TRAINING &#8211; 60 MINUTES<\/strong><\/p>\n<p><strong>DAY SEVENTY-NINE<\/strong><strong> &#8211; <\/strong><strong>SPEED &#8211; 3.5 MILES AT 7 MPH<\/strong><\/p>\n<p><strong>DAY EIGHTY &#8211; <\/strong><strong>CROSS TRAINING &#8211; FOUR HOURS<\/strong><\/p>\n<p><strong>DAY EIGHTY-ONE &#8211; <\/strong><strong>EASY &#8211; 4.9 MILES at 4.5 MPH<\/strong><\/p>\n<p><strong>DAY EIGHTY-TWO &#8211; <\/strong><strong>REST<\/strong><\/p>\n<p><strong>DAY EIGHTY-THREE &#8211; <\/strong><strong>PACER &#8211; 3 MILES AT 6 MPH = 10 MINUTE MILE PACE<\/strong><\/p>\n<p><strong>DAY EIGHTY-FOUR &#8211; <\/strong><strong>LONG &#8211; 11.3 MILES AT 5.7 MPH &#8211; Sixth of 10 Long Runs<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>DAY SEVENTY-EIGHT &#8211; CROSS TRAINING &#8211; 60 MINUTES DAY SEVENTY-NINE &#8211; SPEED &#8211; 3.5 MILES AT 7 MPH DAY EIGHTY &#8211; CROSS TRAINING &#8211; FOUR HOURS DAY EIGHTY-ONE &#8211; EASY <a href=\"http:\/\/www.azrider.com\/wordpress\/?p=24\" class=\"more-link\">[&hellip;]<\/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-24","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\/24","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=24"}],"version-history":[{"count":0,"href":"http:\/\/www.azrider.com\/wordpress\/index.php?rest_route=\/wp\/v2\/posts\/24\/revisions"}],"wp:attachment":[{"href":"http:\/\/www.azrider.com\/wordpress\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=24"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.azrider.com\/wordpress\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=24"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.azrider.com\/wordpress\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=24"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}