{"id":28,"date":"2007-12-16T15:17:32","date_gmt":"2007-12-16T22:17:32","guid":{"rendered":"http:\/\/www.azrider.com\/wordpress\/?p=28"},"modified":"2007-12-16T15:17:32","modified_gmt":"2007-12-16T22:17:32","slug":"12-10-07-week-sixteen-plan","status":"publish","type":"post","link":"http:\/\/www.azrider.com\/wordpress\/?p=28","title":{"rendered":"12-10-07 &#8211; WEEK SIXTEEN PLAN"},"content":{"rendered":"<p class=\"entry\"><strong>DAY ONE HUNDRED SIX<\/strong><strong> &#8211; <\/strong><strong>PACER &#8211; 4 MILES AT 5.45 MPH = 11 MINUTE MILE PACE<\/strong><\/p>\n<p class=\"entry\"><strong> <\/strong><\/p>\n<p><strong>DAY <\/strong><strong>ONE HUNDRED SEVEN<\/strong><strong> &#8211; <\/strong><strong>SPEED &#8211; 5.4 MILES AT 7 MPH<\/strong><\/p>\n<p><strong>DAY <\/strong><strong>ONE HUNDRED EIGHT<\/strong><strong> &#8211; <\/strong><strong>REST<\/strong><\/p>\n<p><strong>DAY <\/strong><strong>ONE HUNDRED NINE<\/strong><strong> &#8211; <\/strong><strong>EASY &#8211; 7.4 MILES at 4.5 MPH<\/strong><\/p>\n<p><strong>DAY <\/strong><strong>ONE HUNDRED TEN<\/strong><strong> &#8211;<\/strong><strong>LONG &#8211; 17.2 MILES AT 5.5 MPH &#8211; Eight of 10 Long Runs<\/strong><\/p>\n<p><strong>DAY <\/strong><strong>ONE HUNDRED ELEVEN<\/strong><strong> &#8211; <\/strong><strong>PACER &#8211; 3 MILES AT 6 MPH = 10 MINUTE MILE PACE<\/strong><\/p>\n<p><strong>DAY <\/strong><strong>ONE HUNDRED TWELVE<\/strong><strong> &#8211; <\/strong><strong>CROSS TRAINING &#8211; 45 MINUTES<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>DAY ONE HUNDRED SIX &#8211; PACER &#8211; 4 MILES AT 5.45 MPH = 11 MINUTE MILE PACE DAY ONE HUNDRED SEVEN &#8211; SPEED &#8211; 5.4 MILES AT 7 MPH DAY <a href=\"http:\/\/www.azrider.com\/wordpress\/?p=28\" 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-28","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\/28","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=28"}],"version-history":[{"count":0,"href":"http:\/\/www.azrider.com\/wordpress\/index.php?rest_route=\/wp\/v2\/posts\/28\/revisions"}],"wp:attachment":[{"href":"http:\/\/www.azrider.com\/wordpress\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=28"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.azrider.com\/wordpress\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=28"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.azrider.com\/wordpress\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=28"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}