{"id":10811,"date":"2019-11-18T11:10:50","date_gmt":"2019-11-18T15:10:50","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10811"},"modified":"2019-11-18T11:10:50","modified_gmt":"2019-11-18T15:10:50","slug":"oval-shaped-ladders-at-speedtrap","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/11\/oval-shaped-ladders-at-speedtrap\/","title":{"rendered":"Oval-Shaped Ladders at SpeedTrap&#8230;"},"content":{"rendered":"<p>7 pax did some ladder work on the track @ #SpeedTrap today.\u00a0 It was lots of fun.\u00a0 Like so much fun.\u00a0 Big time fun.\u00a0 Dude, seriously, it was like more fun than can be explained.\u00a0 Nonetheless, I&#8217;ll do my best to capture all of the funness&#8230;<\/p>\n<p>&nbsp;<\/p>\n<p>It went like this&#8230;<\/p>\n<h4>The THANG&#8230;<\/h4>\n<ul>\n<li>1 mile warm-up from RV to Kentner<\/li>\n<\/ul>\n<p>At Kentner&#8230;<\/p>\n<ul>\n<li>400m (fast*)<\/li>\n<li>400m recover<\/li>\n<li>800m (fast)<\/li>\n<li>400m recover<\/li>\n<li>1200m (fast)<\/li>\n<li>400m recover<\/li>\n<li>800m (fast)<\/li>\n<li>400m recover<\/li>\n<li>400m (fast)<\/li>\n<li>400m (recover)<\/li>\n<\/ul>\n<p>*<em>For majority of pax, &#8220;fast&#8221; was probably anywhere from 1:15-1:40\/lap<\/em><\/p>\n<ul>\n<li>1 mile cool-down back to RV<\/li>\n<\/ul>\n<p>Total Mileage = ~5.5 mi\u00a0 (~2.25mi at a fast* pace)<\/p>\n<h4><strong>NMM<\/strong><\/h4>\n<ul>\n<li>Not too much mumblechatter when running in ovals.<\/li>\n<li>Pax were flying out there today!<\/li>\n<li>Some other guy was out there doing his thing&#8230; but running the track in the opposite direction.\u00a0 Looked to have a good, consistent pace.<\/li>\n<li>YHC asked if the track had always been the color it is.\u00a0 The pax quickly responded &#8216;yes&#8217;.\u00a0 We only go out there 1-2 times a month&#8230; not sure why it looked different.<\/li>\n<li>@Mongoose smelled more like Monpoots or Monpoops<\/li>\n<li>@WW is a freak of nature.\u00a0 Fast too.<\/li>\n<\/ul>\n<h4><strong>COT<\/strong><\/h4>\n<p>General prayers to Him&#8230; to continually work on us, so we can be better men&#8230; glorify Him&#8230; and so others can see Him through us.<\/p>\n<h4><strong>ANNOUNCEMENTS<\/strong><\/h4>\n<ul>\n<li><strong><a href=\"https:\/\/www.f3winstonsalem.com\/f3\/f3ws-winter-2019-gear-pre-order\/\">Gear Order<\/a><\/strong> &#8211; ends this week!\u00a0 <a href=\"https:\/\/www.f3winstonsalem.com\/f3\/f3ws-winter-2019-gear-pre-order\/\"><strong>Get your gear<\/strong> <\/a>fool!<\/li>\n<li>Stay tuned for Thanksgiving Convergence info.<\/li>\n<li>Stay tuned for F3 Christmas\/Holiday gathering info.\u00a0 Not saying there is going to be one, but if there is stay tuned for more info.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>7 pax did some ladder work on the track @ #SpeedTrap today.\u00a0 It was lots of fun.\u00a0 Like so much fun.\u00a0 Big time fun.\u00a0 Dude, seriously, it was like more fun than can be explained.\u00a0 Nonetheless, I&#8217;ll do my best to capture all of the funness&#8230; &nbsp; It went like this&#8230; The THANG&#8230; 1 mile [&hellip;]<\/p>\n","protected":false},"author":11,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[110,74],"tags":[],"class_list":["post-10811","post","type-post","status-publish","format-standard","hentry","category-running","category-speedtrap"],"acf":{"q":"Zuckerberg","date":"11\/18\/2019","pax":"Mongeezer (WD), Patch, Walter White (WB), Beverly, Winklevoss, THE Vig, Zucky (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10811","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10811"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10811\/revisions"}],"predecessor-version":[{"id":10813,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10811\/revisions\/10813"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10811"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10811"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10811"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}