{"id":29,"date":"2007-12-16T15:19:51","date_gmt":"2007-12-16T22:19:51","guid":{"rendered":"http:\/\/www.azrider.com\/wordpress\/?p=29"},"modified":"2007-12-25T11:01:18","modified_gmt":"2007-12-25T18:01:18","slug":"12-17-07-week-seventeen-plan","status":"publish","type":"post","link":"http:\/\/www.azrider.com\/wordpress\/?p=29","title":{"rendered":"12-17-07 &#8211; WEEK SEVENTEEN PLAN"},"content":{"rendered":"<p class=\"entry\"><strong>DAY ONE HUNDRED THIRTEEN &#8211; CROSS TRAINING &#8211; ONE HOUR <\/strong><\/p>\n<p><strong>DAY <\/strong><strong>ONE HUNDRED FOURTEEN<\/strong><strong> &#8211; <\/strong><strong>SPEED &#8211; 6 MILES AT 7 MPH<\/strong><\/p>\n<p><strong>DAY <\/strong><strong>ONE HUNDRED FIFTEEN<\/strong><strong> &#8211;<\/strong><strong> <\/strong><strong>RACE PACE &#8211; 6.1 MILES AT 5.25 MPH<\/strong><\/p>\n<p><strong>DAY <\/strong><strong>ONE HUNDRED SIXTEEN<\/strong><strong> &#8211; <\/strong><strong>EASY &#8211; 8.2 MILES at 4.5 MPH<\/strong><\/p>\n<p><strong>DAY <\/strong><strong>ONE HUNDRED SEVENTEEN<\/strong><strong> &#8211; <\/strong><strong>REST<\/strong><\/p>\n<p><strong>DAY <\/strong><strong>ONE HUNDRED EIGHTEEN<\/strong><strong> &#8211; <\/strong><strong>PACER &#8211; 2 MILES AT 6.7 MPH = 9 MINUTE MILE PACE<\/strong><\/p>\n<p><strong>DAY <\/strong><strong>ONE HUNDRED NINETEEN<\/strong><strong> &#8211; <\/strong><strong>LONG &#8211; 9.2 MILES AT 5.4 MPH<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>DAY ONE HUNDRED THIRTEEN &#8211; CROSS TRAINING &#8211; ONE HOUR DAY ONE HUNDRED FOURTEEN &#8211; SPEED &#8211; 6 MILES AT 7 MPH DAY ONE HUNDRED FIFTEEN &#8211; RACE PACE &#8211; <a href=\"http:\/\/www.azrider.com\/wordpress\/?p=29\" 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-29","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\/29","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=29"}],"version-history":[{"count":0,"href":"http:\/\/www.azrider.com\/wordpress\/index.php?rest_route=\/wp\/v2\/posts\/29\/revisions"}],"wp:attachment":[{"href":"http:\/\/www.azrider.com\/wordpress\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=29"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.azrider.com\/wordpress\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=29"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.azrider.com\/wordpress\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=29"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}