{"id":3976,"date":"2018-03-04T11:24:42","date_gmt":"2018-03-04T15:24:42","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=3976"},"modified":"2018-03-04T11:48:11","modified_gmt":"2018-03-04T15:48:11","slug":"speed-trap-pre-blast-break-20-22-24","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/03\/speed-trap-pre-blast-break-20-22-24\/","title":{"rendered":"Speed Trap Pre-Blast #Break 20\/22\/24"},"content":{"rendered":"<p>Week 7 of the #Breaking plan speed workout will take us back to Kentner Track on Wake&#8217;s Campus .<\/p>\n<p>Plan to RIRO from Reynolda Village Parking Lot.<\/p>\n<p>Our route from Reynolda Village Parking lot to\u00a0Kentner Stadium Track can be found here:<\/p>\n<p>https:\/\/goo.gl\/svMzWz<\/p>\n<p>Our Plan of Attack:<\/p>\n<ul>\n<li>1 mile warm up<\/li>\n<li>4x 800m Repeat w\/ 400m recovery<\/li>\n<li>1 mile cool down<\/li>\n<\/ul>\n<p>~5 Total Miles<\/p>\n<p>Launch from Reynolda Village w\/ plan to finish at 6:15 for the Estate COT<\/p>\n<p>&nbsp;<\/p>\n<p>-The Vig<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Week 7 of the #Breaking plan speed workout will take us back to Kentner Track on Wake&#8217;s Campus . Plan to RIRO from Reynolda Village Parking Lot. Our route from Reynolda Village Parking lot to\u00a0Kentner Stadium Track can be found here: https:\/\/goo.gl\/svMzWz Our Plan of Attack: 1 mile warm up 4x 800m Repeat w\/ 400m [&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":[111,104,74],"tags":[],"class_list":["post-3976","post","type-post","status-publish","format-standard","hentry","category-break-5k","category-pre-blast","category-speedtrap"],"acf":{"q":"The Vig","date":"03\/6\/2018","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3976","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=3976"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3976\/revisions"}],"predecessor-version":[{"id":3978,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3976\/revisions\/3978"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3976"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3976"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3976"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}