{"id":2175,"date":"2015-03-23T23:54:08","date_gmt":"2015-03-23T22:54:08","guid":{"rendered":"http:\/\/gabbychallenge.glundh.se\/wordpress\/?p=2175"},"modified":"2015-03-23T23:54:08","modified_gmt":"2015-03-23T22:54:08","slug":"1-87k-treadmill","status":"publish","type":"post","link":"https:\/\/gabbychallenge.glundh.se\/?p=2175","title":{"rendered":"1.87K treadmill"},"content":{"rendered":"<p>#5 &#8211; 50 runs in 100 days spring edition<br \/>\n#39 &#8211; 100 Days Of Miles Challenge<\/p>\n<p><a href=\"http:\/\/gabbychallenge.glundh.se\/wordpress\/wp-content\/uploads\/2015\/03\/Results_150323.png\"><img loading=\"lazy\" class=\"alignnone size-medium wp-image-2171\" src=\"http:\/\/gabbychallenge.glundh.se\/wordpress\/wp-content\/uploads\/2015\/03\/Results_150323-300x181.png\" alt=\"Results_150323\" width=\"300\" height=\"181\" \/><\/a><\/p>\n<p>Tonite it was time again for warmup at the treadmill at the gym. I was a bit sore after yesterday&#8217;s trail run and started with a pace of 6 min\/k but my legs felt it was too much \ud83d\ude42 so I reduced it to speed 9 and also put on the security string just in case.<\/p>\n<p>My right back thigh was sore so I decided to run 1.16 miles (1.65K), those K&#8217;s felt very long. After that I had cool down til I was Walking,, gradually decreased the pace every 10s.<\/p>\n<p>Then it was time to continue lifting weights: triceps, biceps and legs. At the Running Technique session Friday &#8221;Krutgubben&#8221; had us to a exercise to strengthen the hips and decided I would start doing that at the gym, did 3&#215;10 on each hip.<\/p>\n<p>Then it was time for core and foam rolling. Did my 5 minute plank exercise first and then crunches. Foam rolled my back thighs and both hips and stretched.<\/p>\n<p>Distance: 1.16 miles (1.87K), time: 13.10.3 min,<br \/>\naverage pace: 7.02 min\/k, max pace: 5.23 min\/k<br \/>\nVO2 Max: 22 ml\/kg\/min<\/p>\n","protected":false},"excerpt":{"rendered":"<p>#5 &#8211; 50 runs in 100 days spring edition #39 &#8211; 100 Days Of Miles Challenge Tonite it was time again for warmup at the treadmill at the gym. I was a bit sore after yesterday&#8217;s trail run and started with a pace of 6 min\/k but my legs felt it was too much \ud83d\ude42 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[2,8],"tags":[26,89],"_links":{"self":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/2175"}],"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=2175"}],"version-history":[{"count":0,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/2175\/revisions"}],"wp:attachment":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2175"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2175"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2175"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}