{"id":5297,"date":"2018-03-12T10:33:26","date_gmt":"2018-03-12T15:33:26","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5297"},"modified":"2018-03-12T10:33:26","modified_gmt":"2018-03-12T15:33:26","slug":"marathon-training-week-of-311","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5297","title":{"rendered":"Marathon Training week of 3\/11"},"content":{"rendered":"<p><strong><u>Sunday<br \/>\n<\/u><\/strong>Run 13.1 miles @ marathon pace<br \/>\n<u><\/u><\/p>\n<p><strong><u>Monday<br \/>\n<\/u>Short Interval<br \/>\n<\/strong>:30 running, :60 rest until form or pace deteriorates<\/p>\n<p><strong>\u00a0WOD<\/strong>:<br \/>\n21-15-9 reps of:<br \/>\nBurpees<br \/>\nSquat jumps to 45# plate<br \/>\nKettlebell swings (2\/1.5)<!--more--><\/p>\n<p><strong><u>Tuesday<br \/>\n<\/u><\/strong>10,8,6,4,2 of \u2013<br \/>\nGHD sit-ups<br \/>\nAlternating KB snatches (53\/35)<br \/>\n200m sprint between each round<\/p>\n<p><strong><u>Wednesday<br \/>\n<\/u>Long Interval:<br \/>\n<\/strong>1 mile, 800m, 600m<br \/>\nRest 2:30min<\/p>\n<p><strong><u>Thursday<br \/>\n<\/u>WOD<\/strong>:<br \/>\n5 RFT<br \/>\n10 ring dips<br \/>\n250m row<br \/>\n5 front squats (70% of 2RM)<\/p>\n<p><strong><u>Friday<br \/>\n<\/u><\/strong>1-1-1-1-1-1-1<br \/>\nBack squat<\/p>\n<div id=\"iLikeThis-5297\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(5297);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Sunday Run 13.1 miles @ marathon pace Monday Short Interval :30 running, :60 rest until form or pace deteriorates \u00a0WOD: 21-15-9 reps of: Burpees Squat jumps to 45# plate Kettlebell swings (2\/1.5) 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-5297","post","type-post","status-publish","format-standard","hentry","category-endurance"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5297","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=5297"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5297\/revisions"}],"predecessor-version":[{"id":5298,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5297\/revisions\/5298"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5297"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5297"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5297"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}