{"id":68,"date":"2014-10-04T14:41:45","date_gmt":"2014-10-04T13:41:45","guid":{"rendered":"http:\/\/rungigettorun.com\/?p=68"},"modified":"2014-10-04T14:41:45","modified_gmt":"2014-10-04T13:41:45","slug":"new-distance-record","status":"publish","type":"post","link":"https:\/\/luigifumero.com\/run\/2014\/10\/04\/new-distance-record\/","title":{"rendered":"New distance record"},"content":{"rendered":"

Nothing special happened this week. Training went\u00a0well, I ran a total of 83.6Km<\/strong> this week. It has been a week with a bit more speed than the others, which I enjoy.<\/p>\n

Monday<\/a> after the warm up I did 3 x 2′ fast repeats (3:45 min\/Km). Tuesday<\/a> was warm up and then 8 x 10″ super fast sprints (faster than 2:40 min\/Km). Wednesday<\/a> was an easy day, 13 slow kilometres.<\/p>\n

Thursday<\/a> was a lot of fun as it was all about repeats again, but this time going uphill. I went to Kingston Hill just outside Richmond Park which unfortunately is closed at that time on the morning (and it is now too dark anyway). I only managed to do 5 instead of the 8 I had to do as I woke up 15 minutes too late and I was running out of time, but I really enjoy those kind of training days.<\/p>\n

\"updown\"<\/a><\/p>\n

Friday was terrible. I don’t know why, but the GPS was all over the place. Luckily the training was based on running 20 minutes fast, the distance did not matter, but I hate when I cannot collect data from my runs.<\/p>\n

And then today was the long run<\/a>. Fantastic day. It started very sunny but by the time I was home it was raining (I love running in the rain). I did 30Km in 2 hours 20 minutes. I took it easy as I never ran that distance (28Km was my previous record and it resulted in a plantar fasciitis). So I ran at a an average pace of 4:40 min\/Km, trying to keep the heart at around 140bpm as suggested by the training plan. There were something like 3 different races happening at Richmond Park and it was the 10th anniversary of Bushy Parkrun so it was a very busy day in both parks, runners everywhere.<\/p>\n

Now I am going to rest and eat like a pig to get back those 2Kgs I burnt today. I also bought a foam roller, so I will try that this evening.<\/p>\n

Next week I will run a bit less to have more energy for\u00a0Sunday, ready for the Garmin Kingston Run<\/a>.<\/p>\n

Have fun!<\/p>\n","protected":false},"excerpt":{"rendered":"

Nothing special happened this week. Training went\u00a0well, I ran a total of 83.6Km this week. It has been a week with a bit more speed than the others, which I enjoy. Monday after the warm up I did 3 x 2′ fast repeats (3:45 min\/Km). Tuesday was warm up and then 8 x 10″ super […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[28,44,65],"class_list":["post-68","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-hills","tag-parkrun","tag-training"],"_links":{"self":[{"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/posts\/68","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/comments?post=68"}],"version-history":[{"count":0,"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/posts\/68\/revisions"}],"wp:attachment":[{"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/media?parent=68"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/categories?post=68"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/tags?post=68"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}