{"id":1478,"date":"2010-08-19T14:38:31","date_gmt":"2010-08-19T13:38:31","guid":{"rendered":"http:\/\/runningtrainingplan.com\/runningpress\/?p=1478"},"modified":"2010-09-08T18:46:49","modified_gmt":"2010-09-08T17:46:49","slug":"intervals","status":"publish","type":"post","link":"https:\/\/runningtrainingplan.com\/runningpress\/intervals\/","title":{"rendered":"Intervals"},"content":{"rendered":"<p><a href=\"https:\/\/runningtrainingplan.com\/runningpress\/wp-content\/uploads\/2010\/09\/Stopwatch.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-1479\" src=\"https:\/\/runningtrainingplan.com\/runningpress\/wp-content\/uploads\/2010\/09\/Stopwatch-282x300.jpg\" alt=\"\" width=\"282\" height=\"300\" title=\"\" srcset=\"https:\/\/runningtrainingplan.com\/runningpress\/wp-content\/uploads\/2010\/09\/Stopwatch-282x300.jpg 282w, https:\/\/runningtrainingplan.com\/runningpress\/wp-content\/uploads\/2010\/09\/Stopwatch.jpg 314w\" sizes=\"auto, (max-width: 282px) 100vw, 282px\" \/><\/a><\/p>\n<p>I\u2019m training (supposed to be training) for the Bristol Half Marathon, and as I\u2019ve just had two weeks with no running I need to work on my speed, so it\u2019s time for some of the dreaded intervals on The Downs.<\/p>\n<p>The good news is that I don\u2019t have any blisters or soreness from the barefoot run yesterday at all and no Achilles tendon tension in the morning.\u00a0 This seems like progress.<\/p>\n<p>It was a hard run but good.\u00a0 I run a series of four repeating 60 second cycles at increasing paces: &#8211; recovery, steady, 10k and sprint.\u00a0 This time I managed to stick with the sprint (or as close as I get to a sprint) for the whole minute.\u00a0 I did the whole circuit in 21:30.<\/p>\n<p>Week 10 Review<\/p>\n<p>Total Miles: 10.5, mainly cross country, some pavement and tarmac, dry<\/p>\n<p>Barefoot Miles: 1.0, grass, earth paths and tarmac, dry<\/p>\n<p>Transition Miles: 0.75 pavement, dry<\/p>\n","protected":false},"excerpt":{"rendered":"<p>I\u2019m training (supposed to be training) for the Bristol Half Marathon, and as I\u2019ve just had two weeks with no running I need to work on my speed, so it\u2019s time for some of the dreaded intervals on The Downs. The good news is that I don\u2019t have any blisters or soreness from the barefoot [&hellip;]<\/p>\n","protected":false},"author":26,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[67],"tags":[65,108,139,197,134,196,140,56,122,199,198,10],"class_list":["post-1478","post","type-post","status-publish","format-standard","category-barefoot-running-diaries","tag-10k","tag-blister","tag-bristol","tag-cycles","tag-downs","tag-half","tag-intervals","tag-marathon","tag-recovery","tag-sprint","tag-steady","tag-training","entry"],"_links":{"self":[{"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/posts\/1478","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/users\/26"}],"replies":[{"embeddable":true,"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/comments?post=1478"}],"version-history":[{"count":2,"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/posts\/1478\/revisions"}],"predecessor-version":[{"id":1481,"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/posts\/1478\/revisions\/1481"}],"wp:attachment":[{"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/media?parent=1478"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/categories?post=1478"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/tags?post=1478"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}