{"id":1865,"date":"2015-01-12T20:32:34","date_gmt":"2015-01-12T19:32:34","guid":{"rendered":"http:\/\/gabbychallenge.glundh.se\/wordpress\/?p=1865"},"modified":"2015-01-12T20:32:34","modified_gmt":"2015-01-12T19:32:34","slug":"4-100-days-miles-challenge","status":"publish","type":"post","link":"https:\/\/gabbychallenge.glundh.se\/?p=1865","title":{"rendered":"#4 \u2013 100 Days Of Miles Challenge"},"content":{"rendered":"<p>In this challenge there are 4 simple rules<\/p>\n<p>#3 NEVER MISS A MONDAY<\/p>\n<p>So this evening I went to the gym and before I started to lift weight I ran 1.24 miles (2K) on the treadmill. Decided to go outside of my Comfort zone and started with speed: 5.71 min\/k (10.5) the first k and then I increased the speed to 5 min\/k (12) the last k.<\/p>\n<p>Then I exercised my triceps and biceps plus legs. Have hip stability exercises since last summer 2013 when I started to run faster and my hips complained, also did calf exercise and squats.<\/p>\n<p>Ended everything with core<\/p>\n<p>&#8211; crunches<br \/>\n&#8211; the boat goin slowly down and hold it counting to 30<br \/>\n&#8211; &#8221;the World&#8221; plank bringing the left hand out to the left and back, bringing the right hand out to the right and bringing it back, doing the same with the feet.<br \/>\n&#8211; the regular plank for 3 min and 30 s<\/p>\n<p>In between I did the regular boat pumping both legs 20 times.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>In this challenge there are 4 simple rules #3 NEVER MISS A MONDAY So this evening I went to the gym and before I started to lift weight I ran 1.24 miles (2K) on the treadmill. Decided to go outside of my Comfort zone and started with speed: 5.71 min\/k (10.5) the first k and [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[2],"tags":[62],"_links":{"self":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/1865"}],"collection":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1865"}],"version-history":[{"count":0,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/1865\/revisions"}],"wp:attachment":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1865"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1865"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1865"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}