{"id":2023,"date":"2017-08-14T13:15:21","date_gmt":"2017-08-14T13:15:21","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=2023"},"modified":"2017-08-14T18:15:18","modified_gmt":"2017-08-14T18:15:18","slug":"fartleks-and-gatorade","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2017\/08\/fartleks-and-gatorade\/","title":{"rendered":"Fartleks and Gatorade"},"content":{"rendered":"<p>5 posted in the gloom to fartlek around Buena Vista and the West Highlands this morning. YHC had enjoyed last week\u2019s format so much that it was decided to repeat (read copy) the work out. All that was needed was a new route, which can be found here:<\/p>\n<p><a href=\"http:\/\/www.mapmyrun.com\/routes\/view\/1726062818\">http:\/\/www.mapmyrun.com\/routes\/view\/1726062818<\/a><\/p>\n<p>It went down something like this:<\/p>\n<p>Warm up &#8211; 0.75 mi &#8211; 8:15 to 8:30 min\/mi<\/p>\n<p>Run &#8211; 0.50 mi &#8211; 7:00 to 7:15 min\/mi<\/p>\n<p>Recover &#8211; 0.30 mi &#8211; 8:00 to 8:15 min\/mi<\/p>\n<p>Run &#8211; 0.50 mi &#8211; 6:45 to 7:00 min\/mi<\/p>\n<p>Recover &#8211; 0.30 mi &#8211; 8:00 to 8:15 min\/mi<\/p>\n<p>Run &#8211; 0.50 mi &#8211; 6:30 to 6:45 min\/mi<\/p>\n<p>Recover &#8211; 0.30 mi &#8211; 8:00 to 8:15 min\/mi<\/p>\n<p>Run &#8211; 0.50 mi &#8211; 6:30 to 6:45 min\/mi<\/p>\n<p>Recover &#8211; 0.30 mi &#8211; 8:00 to 8:15 min\/mi<\/p>\n<p>Run &#8211; 0.50 mi &#8211; 6:45 to 7:00 min\/mi<\/p>\n<p>Cool down &#8211; 0.80 mi &#8211; 8:00 to 8:15 min\/mi<\/p>\n<p>&nbsp;<\/p>\n<p>Announcements:<\/p>\n<p>Beverly will be hosting First Gear tomorrow AM and the launch will be from 1<sup>st<\/sup>\u00a0Street Draft House at 05:30, YHC is told beer will NOT be served afterwards.<\/p>\n<p>NMM:<\/p>\n<ul>\n<li>YHC provided Gatorade for those who posted, sorry Ramses \u2013 you snooze you lose<\/li>\n<li>YHC recently updated his GPS device but is still on the learning curve on how to operate it<\/li>\n<li>Mongoose kept us on task while YHC dealt with technical difficulties<\/li>\n<li>Interference is back in mix, good to see you out there brother<\/li>\n<li>Wink was putting in solid work and has an extra kick he keeps in reserve<\/li>\n<li>Bev I swear sandbags the first half and then leaves everyone in his slipstream at the end<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>YHC took us out<\/p>\n<p>&nbsp;<\/p>\n<p>Always a pleasure to lead!<\/p>\n<p>The Vig<\/p>\n","protected":false},"excerpt":{"rendered":"<p>5 posted in the gloom to fartlek around Buena Vista and the West Highlands this morning. YHC had enjoyed last week\u2019s format so much that it was decided to repeat (read copy) the work out. All that was needed was a new route, which can be found here: http:\/\/www.mapmyrun.com\/routes\/view\/1726062818 It went down something like this: [&hellip;]<\/p>\n","protected":false},"author":375,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[74],"tags":[],"class_list":["post-2023","post","type-post","status-publish","format-standard","hentry","category-speedtrap"],"acf":{"q":"The Vig","date":"08\/14\/2017","pax":"Mongoose, Interference, Winklevoss, Beverly, The Vig (QIC) "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2023","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\/375"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2023"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2023\/revisions"}],"predecessor-version":[{"id":2042,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2023\/revisions\/2042"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2023"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2023"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2023"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}