{"id":5265,"date":"2018-02-16T17:00:43","date_gmt":"2018-02-16T23:00:43","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5265"},"modified":"2018-02-16T08:45:38","modified_gmt":"2018-02-16T14:45:38","slug":"marathon-training-week-of-218","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5265","title":{"rendered":"Marathon Training week of 2\/18"},"content":{"rendered":"<p><strong><u>Sunday<\/u><\/strong><br \/>\nRun 60 minutes for distance<\/p>\n<p><strong><u>Monday<br \/>\n<\/u>Short Interval:<br \/>\n<\/strong>Short Interval:<br \/>\n8 x 200m, rest 60s between<!--more--><\/p>\n<p><strong>WOD<\/strong>: \u201cKaren\u201d<br \/>\n150 wall ball shots for time<br \/>\n(20\/14)<\/p>\n<p><strong><u>Tuesday<br \/>\n<\/u><\/strong>3 RFT<br \/>\n400m run<br \/>\n10 deadlifts @ 70% of 3 RM<br \/>\n20 med ball Russian twists (20\/14) (L+R=1)<br \/>\n*15 min cap<\/p>\n<p><strong>Long Interval:<\/strong><br \/>\n3 x 12 min on, 4 min off<\/p>\n<p><strong><u>Thursday<\/u><br \/>\nWOD<\/strong>:<br \/>\n7 RFT<br \/>\n7 pull-ups<br \/>\n7 ring dips<br \/>\n21 double-unders<\/p>\n<p><strong><u>Friday<\/u><\/strong><br \/>\n5&#215;3 Front squat @ 80% of 1 RM<br \/>\n*Warm up: 10 @ 50%, 5 @ 60%, 5 @ 70%, 3 @ 75%<\/p>\n<div id=\"iLikeThis-5265\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(5265);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Sunday Run 60 minutes for distance Monday Short Interval: Short Interval: 8 x 200m, rest 60s between 0 I did this!<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[192],"tags":[],"class_list":["post-5265","post","type-post","status-publish","format-standard","hentry","category-endurance"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5265","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\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=5265"}],"version-history":[{"count":2,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5265\/revisions"}],"predecessor-version":[{"id":5272,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5265\/revisions\/5272"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5265"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5265"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5265"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}