{"id":2904,"date":"2015-09-08T21:35:11","date_gmt":"2015-09-08T19:35:11","guid":{"rendered":"http:\/\/gabbychallenge.glundh.se\/wordpress\/?p=2904"},"modified":"2015-09-08T21:35:11","modified_gmt":"2015-09-08T19:35:11","slug":"2-43k-treadmill","status":"publish","type":"post","link":"https:\/\/gabbychallenge.glundh.se\/?p=2904","title":{"rendered":"2.43K treadmill"},"content":{"rendered":"<p>#40 &#8211; 50 runs in 100 days summer edition<br \/>\n#97 &#8211; 100 Days Of Miles Challenge<\/p>\n<p>Now it is the first resting week before <a href=\"http:\/\/www.lidingoloppet.se\/en-GB\/Sokresultat\/?q=#.Ve84S54Vj4g\" target=\"_blank\">Liding\u00f6loppet<\/a> Sep 26th, a 30K cross country race that I will do for the 6th time.<\/p>\n<p>Started with running on the treadmill, 2K and then gradually decreasing the pace til walking mode.<\/p>\n<p>After that it was biceps, triceps, shoulders, back and legs. Ended with core doing the 5 min plank exercise, plank on the pilates ball, 3&#215;30 and then I did my calf stretching\/activating exercise and stretching. One of the foam rollers had walked away and the other one was occupied.<\/p>\n<p><a href=\"http:\/\/gabbychallenge.glundh.se\/wordpress\/wp-content\/uploads\/2015\/09\/results_150908.png\"><img loading=\"lazy\" class=\"alignnone size-medium wp-image-2906\" src=\"http:\/\/gabbychallenge.glundh.se\/wordpress\/wp-content\/uploads\/2015\/09\/results_150908-300x177.png\" alt=\"results_150908\" width=\"300\" height=\"177\" \/><\/a><\/p>\n<p>Distance: 1.51 miles (2.43K), time: 14.38 min, average pace: 6.01 min\/k, max pace: 5.04 min\/k,<br \/>\ncadence: 178, VO2 Max: 22 ml\/kg\/min<\/p>\n","protected":false},"excerpt":{"rendered":"<p>#40 &#8211; 50 runs in 100 days summer edition #97 &#8211; 100 Days Of Miles Challenge Now it is the first resting week before Liding\u00f6loppet Sep 26th, a 30K cross country race that I will do for the 6th time. Started with running on the treadmill, 2K and then gradually decreasing the pace til walking [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[2,9,15,17,23,24],"tags":[],"_links":{"self":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/2904"}],"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=2904"}],"version-history":[{"count":0,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/2904\/revisions"}],"wp:attachment":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2904"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2904"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2904"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}