{"id":5139,"date":"2018-06-04T13:17:03","date_gmt":"2018-06-04T17:17:03","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=5139"},"modified":"2018-06-04T13:25:57","modified_gmt":"2018-06-04T17:25:57","slug":"farting-i-mean-fartleks-speedtrap","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/06\/farting-i-mean-fartleks-speedtrap\/","title":{"rendered":"Farting, I mean Fartleks @ SpeedTrap"},"content":{"rendered":"

The Pax:<\/strong><\/h4>\n

Glazer, Interference, Patch, Winklevoss, The Vig, Whirly (WD), Beverly, Zuckerberg (WB \/ QIC)<\/p>\n

8 pax had the need for speed this morning and gradually put the pedal-to-the-metal (fartlek style)… making only left turns around Kentner track.\u00a0 Except for @TheVig and @Winklevoss – who ran the opposite direction on their last sprint and therefore made a “right turn” (#rebels).\u00a0 \u00a0It all went down like this…<\/em><\/p>\n

That Thang:<\/h4>\n
    \n
  • Warmup run from #TheEstate to Kentner Stadium (~1mi) @ ~9:00+ min\/mi pace<\/li>\n
  • Fartleks around the track…\n
      \n
    • 5 minutes @ half-marathon pace<\/li>\n
    • 1 minute recovery mosey<\/li>\n
    • 4 minutes @ 10-mile pace<\/li>\n
    • 1 minute recovery mosey<\/li>\n
    • 3 minutes @ 10K pace<\/li>\n
    • 1 minute recovery mosey<\/li>\n
    • 2 minutes @ 5K pace<\/li>\n
    • 1 minute recovery mosey<\/li>\n
    • 1 minute ‘sprint’<\/li>\n
    • 1 minute recovery mosey<\/li>\n
    • 2 minutes @ 5K pace<\/li>\n
    • 1 minute recovery mosey<\/li>\n
    • 1 minute ‘sprint’<\/li>\n<\/ul>\n<\/li>\n
    • Cooldown mile back from Kentner to #The Estate AO.<\/li>\n<\/ul>\n

       <\/p>\n

        \n
      • 25 merkins OYO<\/li>\n<\/ul>\n

         <\/p>\n

          \n
        • FIN!<\/em><\/li>\n<\/ul>\n

          [Total mileage for many ~5.6 mile<\/em>s]<\/p>\n

          COT<\/strong><\/h4>\n

          YHC took the pax out – asking for His wisdom to guide us to be the men He wants us to be (not who we think we should be<\/em>) – and to shine His light on others.<\/p>\n

          NMM<\/strong><\/h4>\n
            \n
          • The weather actually wasn’t absolutely miserable this morning!<\/li>\n
          • Though challenging, the workout also didn’t seem miserable – until the repeato of the 2 min and 1 min hard runs.<\/li>\n
          • @Whirly was getting after it!!!<\/li>\n
          • A few pax clearly thought you’re supposed to fart during #fartleks.<\/li>\n<\/ul>\n

            ANNOUNCEMENTS<\/strong><\/h4>\n
              \n
            • @Hedwig recently married – CONGRATS<\/em>!<\/li>\n
            • #Shmedfest… August 25th!!!\u00a0 Lots to look forward to!<\/li>\n
            • Beat the Heat coming up soon!<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

              The Pax: Glazer, Interference, Patch, Winklevoss, The Vig, Whirly (WD), Beverly, Zuckerberg (WB \/ QIC) 8 pax had the need for speed this morning and gradually put the pedal-to-the-metal (fartlek style)… making only left turns around Kentner track.\u00a0 Except for @TheVig and @Winklevoss – who ran the opposite direction on their last sprint and therefore […]<\/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":[100,110,74],"tags":[],"class_list":["post-5139","post","type-post","status-publish","format-standard","hentry","category-fasthole","category-running","category-speedtrap"],"acf":{"q":"Zuckerberg","date":"6\/4\/2018","pax":"Glazer, Interference, Patch, Winklevoss, The Vig, Whirly (WD), Beverly, Zuckerberg (WB \/ QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5139","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=5139"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5139\/revisions"}],"predecessor-version":[{"id":5140,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5139\/revisions\/5140"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5139"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5139"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5139"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}