{"id":2021,"date":"2015-02-16T22:04:50","date_gmt":"2015-02-16T21:04:50","guid":{"rendered":"http:\/\/gabbychallenge.glundh.se\/wordpress\/?p=2021"},"modified":"2015-02-16T22:04:50","modified_gmt":"2015-02-16T21:04:50","slug":"22-100-days-miles-challenge","status":"publish","type":"post","link":"https:\/\/gabbychallenge.glundh.se\/?p=2021","title":{"rendered":"#22 \u2013 100 Days Of Miles Challenge"},"content":{"rendered":"<p><a href=\"http:\/\/gabbychallenge.glundh.se\/wordpress\/wp-content\/uploads\/2015\/02\/treadmill_results_150216.png\"><img loading=\"lazy\" class=\"alignnone size-medium wp-image-2022\" src=\"http:\/\/gabbychallenge.glundh.se\/wordpress\/wp-content\/uploads\/2015\/02\/treadmill_results_150216-300x221.png\" alt=\"treadmill_results_150216\" width=\"300\" height=\"221\" \/><\/a><\/p>\n<p>Tonite it was time to get to the gym again. It was freezing cold when I biked to the fitness center but that is not going to stop me from exercising. It also was windy and some upwind which did not make it any better with a 3 gear bike \ud83d\ude42<\/p>\n<p>It was crowded at the treadmills so by the time I was going to choose one it was full, lucky me a guy just finished and stepped off one \ud83d\ude42<\/p>\n<p>I decided to do what I have done lately, start with the speed 10 (6 min\/k) and increase the speed every 500m. I forgot once again to stretch but hope I would be fine anyway, have some issues with my right M. Gluteus Maximus.<\/p>\n<p>So I started to run and after 500m I increased the speed to 10.5 (5.42 min\/k) \u00a0and then after 500 m I increased the speed to 11(5.27 min\/k) \u00a0and then I decided to increase the speed to 12 (5 min\/k) after 500m. Then I had a longer cool down where I decrease the speed every minute til I was back to walking and then I decreased the speed every 15s.<\/p>\n<p>After that it was time to go the gym and exercise triceps, getting used to the new machine and increased it to 34.5 instead of 32.5 this week and biceps 8 kg and then a hip stability exercise and then other leg exercises. Ended with core: circles 3&#215;153 side plank, 3 slowly low boat, 5 min and 10 s plank. In between the boat pumping 20 times.<\/p>\n<p>Now I am feeling in my triceps that I increased the weight \ud83d\ude42<\/p>\n<p>On the treadmill: 1.86 miles (3K), total time: 18.55 min<br \/>\naverage pace: 6.18 min\/k, max pace: 4.46 min\/k VO2 Max: 27 ml\/kg\/min<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tonite it was time to get to the gym again. It was freezing cold when I biked to the fitness center but that is not going to stop me from exercising. It also was windy and some upwind which did not make it any better with a 3 gear bike \ud83d\ude42 It was crowded at [&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":[26,63],"_links":{"self":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/2021"}],"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=2021"}],"version-history":[{"count":0,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/2021\/revisions"}],"wp:attachment":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2021"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2021"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2021"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}