{"id":8230,"date":"2019-03-05T10:45:56","date_gmt":"2019-03-05T14:45:56","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=8230"},"modified":"2019-03-05T10:45:56","modified_gmt":"2019-03-05T14:45:56","slug":"track-series","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/03\/track-series\/","title":{"rendered":"Track Series"},"content":{"rendered":"<p>9 PAX came out to Red Line today and learned about the importance of a steady cadence.<\/p>\n<p>1 lap around the park to warm up<\/p>\n<p>6 one min intervals to count your cadence and get it established<\/p>\n<p>Then 400m the remainder of the AO to get a good base on cadence.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>9 PAX came out to Red Line today and learned about the importance of a steady cadence. 1 lap around the park to warm up 6 one min intervals to count your cadence and get it established Then 400m the remainder of the AO to get a good base on cadence. &nbsp;<\/p>\n","protected":false},"author":371,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[78],"tags":[],"class_list":["post-8230","post","type-post","status-publish","format-standard","hentry","category-redline"],"acf":{"q":"Mr Hand","date":"3\/5\/19","pax":"The Vig, Glazer, Draino, Manscape, Sac, Boo Boo, Hitman, Lemming"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8230","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\/371"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8230"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8230\/revisions"}],"predecessor-version":[{"id":8232,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8230\/revisions\/8232"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8230"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8230"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8230"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}