{"id":4463,"date":"2015-12-09T17:53:54","date_gmt":"2015-12-09T23:53:54","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=4463"},"modified":"2015-12-09T17:53:54","modified_gmt":"2015-12-09T23:53:54","slug":"129-p-e-four-miles","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=4463","title":{"rendered":"12\/9 P.E. Four Miles"},"content":{"rendered":"<p>Four rounds, each for time:<br \/>\nRun 1 mile<br \/>\nRest 90 seconds<br \/>\nTry for even pacing\u2014the fastest average speed that you can run for all four repeats.<\/p>\n<p>Afterward, find your average mile time in seconds. Multiply that by .62.<br \/>\nThat will give you about the number of seconds you should shoot for as your pace per kilometer in Sunday&#8217;s 5K.<\/p>\n<p>Record mile results and 1K pace calculation to comments.<\/p>\n<div id=\"iLikeThis-4463\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(4463);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Four rounds, each for time: Run 1 mile Rest 90 seconds Try for even pacing\u2014the fastest average speed that you can run for all four repeats. Afterward, find your average mile time in seconds. Multiply that by .62. That will give you about the number of seconds you should shoot for as your pace per [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,4],"tags":[],"class_list":["post-4463","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/4463","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=4463"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/4463\/revisions"}],"predecessor-version":[{"id":4464,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/4463\/revisions\/4464"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4463"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4463"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4463"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}