{"id":924,"date":"2011-05-22T22:23:09","date_gmt":"2011-05-22T19:23:09","guid":{"rendered":"http:\/\/www.valimaki.com\/blog\/?p=924"},"modified":"2011-05-22T23:29:56","modified_gmt":"2011-05-22T20:29:56","slug":"long-one-and-4-x-2k","status":"publish","type":"post","link":"https:\/\/www.valimaki.com\/?p=924","title":{"rendered":"Long one and 4 x 2K"},"content":{"rendered":"<p>Yesterday pretty long one. Took 1.48 to run along Espoo coastline up to Kaitaa and back. Nice weather. Slow speed,  legs felt tired.<\/p>\n<p>Today 4 x 2K clockwork at home route: 6.34,  6.35, 6.34 and 6.34. 1 min breaks. This workout was definitely needed to get things improved. It didn&#8217;t feel fast but at the end of the last one I had to push quite hard.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Yesterday pretty long one. Took 1.48 to run along Espoo coastline up to Kaitaa and back. Nice weather. Slow speed, legs felt tired. Today 4 x 2K clockwork at home route: 6.34, 6.35, 6.34 and 6.34. 1 min breaks. This workout was definitely needed to get things improved. It didn&#8217;t feel fast but at the &hellip; <a href=\"https:\/\/www.valimaki.com\/?p=924\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Long one and 4 x 2K&#8221;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"class_list":["post-924","post","type-post","status-publish","format-standard","hentry","category-sports"],"_links":{"self":[{"href":"https:\/\/www.valimaki.com\/index.php?rest_route=\/wp\/v2\/posts\/924","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.valimaki.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.valimaki.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.valimaki.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.valimaki.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=924"}],"version-history":[{"count":2,"href":"https:\/\/www.valimaki.com\/index.php?rest_route=\/wp\/v2\/posts\/924\/revisions"}],"predecessor-version":[{"id":926,"href":"https:\/\/www.valimaki.com\/index.php?rest_route=\/wp\/v2\/posts\/924\/revisions\/926"}],"wp:attachment":[{"href":"https:\/\/www.valimaki.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=924"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.valimaki.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=924"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.valimaki.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=924"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}