{"id":441,"date":"2012-02-13T14:08:33","date_gmt":"2012-02-13T21:08:33","guid":{"rendered":"http:\/\/www.jtalbot.com\/swim\/?p=441"},"modified":"2012-02-13T14:08:33","modified_gmt":"2012-02-13T21:08:33","slug":"messing-around","status":"publish","type":"post","link":"https:\/\/www.jtalbot.com\/swim\/messing-around\/","title":{"rendered":"Messing around"},"content":{"rendered":"<p>I&#8217;m not sure why I didn&#8217;t just run my 3 miles and be done with it. For some reason I decided to mess around with different ladders of intensity. I started off at 4 mph for 2 minutes, then 5 mph for 2 minutes, then 6 mph for 2 minutes, then 7 mph for 2 minutes, then back down to 6 for 2, 5 for 2, and 4 for 2. That took me to 1.2 miles, but not extremely quickly, and it was fairly taxing on me. For my second mile I started at 8 mph for 2 minutes, then 7 mph for 2, 6 for 2, 5 for 2, and then 4 mph for the final 2 minutes, giving me an average speed of 6 mph for 10 minutes or exactly 1 mile. Again, it was harder than it should have been. After that I just set it to 4.0 mph and walked for 30 minutes (another 2 miles).<\/p>\n<p>The push-ups were difficult today. That actually surprised me. I had planned on increasing my output from last week, but after feeling the pain today, I decided to keep it to 100 per day.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>I&#8217;m not sure why I didn&#8217;t just run my 3 miles and be done with it. For some reason I decided to mess around with different ladders of intensity. I started off at 4 mph for 2 minutes, then 5 &hellip; <a href=\"https:\/\/www.jtalbot.com\/swim\/messing-around\/\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4,15,5],"tags":[],"class_list":["post-441","post","type-post","status-publish","format-standard","hentry","category-dryland","category-running","category-workouts"],"_links":{"self":[{"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/posts\/441","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/comments?post=441"}],"version-history":[{"count":1,"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/posts\/441\/revisions"}],"predecessor-version":[{"id":442,"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/posts\/441\/revisions\/442"}],"wp:attachment":[{"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/media?parent=441"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/categories?post=441"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/tags?post=441"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}