{"id":74,"date":"2014-10-11T11:27:15","date_gmt":"2014-10-11T10:27:15","guid":{"rendered":"http:\/\/rungigettorun.com\/?p=74"},"modified":"2014-10-11T11:27:15","modified_gmt":"2014-10-11T10:27:15","slug":"easy-training-week","status":"publish","type":"post","link":"https:\/\/luigifumero.com\/run\/2014\/10\/11\/easy-training-week\/","title":{"rendered":"Easy training week"},"content":{"rendered":"<p>This week I took it easy as I will be running the <a href=\"http:\/\/humanrace.co.uk\/events\/running\/kingston-run-challenge\" target=\"_blank\" rel=\"noopener noreferrer\">Garmin Kingston Run<\/a> tomorrow. I have ran <strong>45k,<\/strong> to which I will add 16 miles tomorrow.<\/p>\n<p>Monday I did an easy 13km run. Tuesday was raining too much and I was lazy and went back to bed. I wanted to rest on Wednesday but after seeing the weather I decided to swap the two days.<\/p>\n<p><a href=\"http:\/\/connect.garmin.com\/modern\/activity\/608016091\" target=\"_blank\" rel=\"noopener noreferrer\">Wednesday<\/a> I did the usual warm up run and then 4&#215;5&#8242; intervals at roughly 3:50 with 2&#8242; rest.<\/p>\n<p>Thursday was the most epic day of the training week. I started it with the usual 15 minutes easy run plus 5 minutes of alternating quick\u00a0and slow run. Then I did\u00a0<a href=\"http:\/\/connect.garmin.com\/modern\/activity\/608794915\" target=\"_blank\" rel=\"noopener noreferrer\">5&#215;10&#8243; sprints<\/a> with 1&#8242; rest after each. Average speed during the sprints was between 3:00 and 3:30 min per km. And then the killer bit: <a href=\"http:\/\/connect.garmin.com\/modern\/activity\/608794926\" target=\"_blank\" rel=\"noopener noreferrer\">6&#215;1&#8242; at 3:15<\/a>\u00a0with 2&#8242; rest. A bit of cool down and then home, dead.<\/p>\n<p>Friday I took it easy: 9.2km at 4:30 min per km.<\/p>\n<p>Today, Saturday, I am resting. Eating pasta, drinking a lot of water and just relaxing, looking forward to tomorrow&#8217;s race. I will do a post about the event soon after.<\/p>\n<p>In other news, from my running buddies:<br \/>\nmy friend Marco from Turin today ran his fist 10k under 50 minutes, well done!<br \/>\n<a href=\"https:\/\/twitter.com\/ManuOnTrail\" target=\"_blank\" rel=\"noopener noreferrer\">@manuontrail<\/a> is running the Schwarzwald Marathon tomorrow, go go go!<br \/>\n<a href=\"https:\/\/twitter.com\/unknowndest\" target=\"_blank\" rel=\"noopener noreferrer\">Davide<\/a> is running 100 miles in the Pyr\u00e9n\u00e9es\u00a0as I write this, epic as usual.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>This week I took it easy as I will be running the Garmin Kingston Run tomorrow. I have ran 45k, to which I will add 16 miles tomorrow. Monday I did an easy 13km run. Tuesday was raining too much and I was lazy and went back to bed. I wanted to rest on Wednesday [&hellip;]<\/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":[],"class_list":["post-74","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/posts\/74","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=74"}],"version-history":[{"count":0,"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/posts\/74\/revisions"}],"wp:attachment":[{"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/media?parent=74"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/categories?post=74"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/tags?post=74"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}