{"id":31,"date":"2007-12-30T15:27:59","date_gmt":"2007-12-30T22:27:59","guid":{"rendered":"http:\/\/www.azrider.com\/wordpress\/?p=31"},"modified":"2007-12-30T15:27:59","modified_gmt":"2007-12-30T22:27:59","slug":"12-31-07-week-nineteen-plan","status":"publish","type":"post","link":"http:\/\/www.azrider.com\/wordpress\/?p=31","title":{"rendered":"12-31-07 &#8211; WEEK NINETEEN PLAN"},"content":{"rendered":"<p class=\"entry\"><strong>DAY ONE HUNDRED TWENTY-SEVEN &#8211; CROSS TRAINING &#8211; 40 MINUTES <\/strong><\/p>\n<p><strong>DAY <\/strong><strong>ONE HUNDRED <\/strong><strong>TWENTY-EIGHT<\/strong><strong> &#8211; <\/strong><strong>REST<\/strong><\/p>\n<p><strong>DAY <\/strong><strong>ONE HUNDRED <\/strong><strong>TWENTY-NINE<\/strong><strong> &#8211; <\/strong><strong>EASY &#8211; 6.7 MILES at 4.5 MPH<\/strong><strong> <\/strong><\/p>\n<p><strong>DAY <\/strong><strong>ONE HUNDRED THIRTY<\/strong><strong> &#8211; <\/strong><strong>SPEED &#8211; 4.8 MILES AT 7 MPH<\/strong><\/p>\n<p><strong>DAY <\/strong><strong>ONE HUNDRED <\/strong><strong>THIRTY-ONE<\/strong><strong> &#8211; <\/strong><strong>RACE PACE &#8211; 5.7 MILES AT 5.25 MPH<\/strong><\/p>\n<p><strong>DAY <\/strong><strong>ONE HUNDRED <\/strong><strong>THIRTY-TWO<\/strong><strong> &#8211; <\/strong><strong>PACER &#8211; .5 MILES AT 8.6 MPH = 7 MINUTE MILE PACE<\/strong><\/p>\n<p><strong>DAY <\/strong><strong>ONE HUNDRED <\/strong><strong>THIRTY-THREE<\/strong><strong> &#8211; <\/strong><strong>LONG &#8211; 8.5 MILES AT 5.3 MPH<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>DAY ONE HUNDRED TWENTY-SEVEN &#8211; CROSS TRAINING &#8211; 40 MINUTES DAY ONE HUNDRED TWENTY-EIGHT &#8211; REST DAY ONE HUNDRED TWENTY-NINE &#8211; EASY &#8211; 6.7 MILES at 4.5 MPH DAY ONE <a href=\"http:\/\/www.azrider.com\/wordpress\/?p=31\" 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-31","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\/31","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=31"}],"version-history":[{"count":0,"href":"http:\/\/www.azrider.com\/wordpress\/index.php?rest_route=\/wp\/v2\/posts\/31\/revisions"}],"wp:attachment":[{"href":"http:\/\/www.azrider.com\/wordpress\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=31"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.azrider.com\/wordpress\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=31"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.azrider.com\/wordpress\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=31"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}