{"id":860,"date":"2013-05-08T10:24:50","date_gmt":"2013-05-08T10:24:50","guid":{"rendered":"http:\/\/www.time-to-run.co.za\/ultimatecomrades\/?p=860"},"modified":"2015-10-11T06:26:23","modified_gmt":"2015-10-11T04:26:23","slug":"2013-taper-3","status":"publish","type":"post","link":"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/2013\/05\/08\/2013-taper-3\/","title":{"rendered":"2013 Taper &#8211; 3"},"content":{"rendered":"<h2>Tapering &#8211; tweaking the power<\/h2>\n<p>Day 1 rest<\/p>\n<p>Day 2 easy 8 km (mapmyrun.com says its 8.72)<\/p>\n<p>Day 3 the same 8 km. This time pushing harder in the last 3.5 km, \u00a0surging on the 6 little hills, easy on the 30-50 m between. Not too much but faster than yesterday.<\/p>\n<p>1 min 20 faster over the the whole run, around 10 sec per km but actually closer to 20 sec\/km becasue the effort was only over the last part of the run<\/p>\n<p>Thoroughly enjoyed the effort. The orange and coffee afterwards<\/p>\n<p>Feeling strong, ready to go on.<\/p>\n<p>10\/10.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tapering &#8211; tweaking the power Day 1 rest Day 2 easy 8 km (mapmyrun.com says its 8.72) Day 3 the same 8 km. This time pushing harder in the last 3.5 km, \u00a0surging on the 6 little hills, easy on the 30-50 m between. Not too much but faster than yesterday. 1 min 20 faster [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[145,1,180],"tags":[10,232],"class_list":["post-860","post","type-post","status-publish","format-standard","hentry","category-getting-the-most-out-of-training","category-articles","category-comrades-2013","tag-comrades","tag-marathon-taper"],"_links":{"self":[{"href":"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/wp-json\/wp\/v2\/posts\/860","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/wp-json\/wp\/v2\/comments?post=860"}],"version-history":[{"count":3,"href":"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/wp-json\/wp\/v2\/posts\/860\/revisions"}],"predecessor-version":[{"id":863,"href":"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/wp-json\/wp\/v2\/posts\/860\/revisions\/863"}],"wp:attachment":[{"href":"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/wp-json\/wp\/v2\/media?parent=860"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/wp-json\/wp\/v2\/categories?post=860"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/wp-json\/wp\/v2\/tags?post=860"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}