{"id":25,"date":"2007-11-19T17:22:34","date_gmt":"2007-11-20T00:22:34","guid":{"rendered":"http:\/\/www.azrider.com\/wordpress\/?p=25"},"modified":"2007-11-19T17:22:34","modified_gmt":"2007-11-20T00:22:34","slug":"11-19-07-week-thirteen-plan","status":"publish","type":"post","link":"http:\/\/www.azrider.com\/wordpress\/?p=25","title":{"rendered":"11-19-07 &#8211; WEEK THIRTEEN PLAN"},"content":{"rendered":"<p class=\"entry\"><strong>DAY EIGHTY-FIVE &#8211; CROSS TRAINING &#8211; 75 MINUTES <\/strong><\/p>\n<p><strong>DAY EIGHTY-SIX &#8211; <\/strong><strong>REST<\/strong><\/p>\n<p><strong>DAY EIGHTY-SEVEN &#8211;<\/strong><strong> <\/strong><strong>RACE PACE &#8211; 5 MILES AT 5.25 MPH<\/strong><\/p>\n<p><strong>DAY EIGHTY-EIGHT &#8211; <\/strong><strong>EASY &#8211; 5.4 MILES at 4.5 MPH<\/strong><\/p>\n<p><strong>DAY EIGHTY-NINE &#8211; <\/strong><strong>LONG &#8211; 13.9 MILES AT 5.6 MPH &#8211; Seventh of 10 Long Runs<\/strong><\/p>\n<p><strong>DAY NINETY &#8211; <\/strong><strong>PACER &#8211; 4 MILES AT 5.45 MPH = 11 MINUTE MILE PACE<\/strong><\/p>\n<p><strong>DAY NINETY-ONE &#8211; <\/strong><strong>SPEED &#8211; 3.9 MILES AT 7 MPH<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>DAY EIGHTY-FIVE &#8211; CROSS TRAINING &#8211; 75 MINUTES DAY EIGHTY-SIX &#8211; REST DAY EIGHTY-SEVEN &#8211; RACE PACE &#8211; 5 MILES AT 5.25 MPH DAY EIGHTY-EIGHT &#8211; EASY &#8211; 5.4 MILES <a href=\"http:\/\/www.azrider.com\/wordpress\/?p=25\" 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-25","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\/25","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=25"}],"version-history":[{"count":0,"href":"http:\/\/www.azrider.com\/wordpress\/index.php?rest_route=\/wp\/v2\/posts\/25\/revisions"}],"wp:attachment":[{"href":"http:\/\/www.azrider.com\/wordpress\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=25"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.azrider.com\/wordpress\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=25"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.azrider.com\/wordpress\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=25"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}