{"id":772,"date":"2008-09-09T18:41:33","date_gmt":"2008-09-10T02:41:33","guid":{"rendered":"http:\/\/www.radragon.com\/giornale\/index.php?op=ViewArticle&amp;articleId=863&amp;blogId=1"},"modified":"2008-09-09T18:41:33","modified_gmt":"2008-09-10T02:41:33","slug":"speedwork-4x400","status":"publish","type":"post","link":"https:\/\/www.radragon.com\/journal\/2008\/09\/09\/speedwork-4x400\/","title":{"rendered":"Speedwork: 4&#215;400"},"content":{"rendered":"<p>Notes:<br \/>404 Calories burned and average pace 10:55\/mile. The chart does not actually show the speed increases, which leads me to believe that: 1) I did my speedwork training incorrectly; 2) My Nike+ doesn&#039;t detect gradual speed-increases. LOL. I gotta get my Garmin watch back from my sis.<\/p>\n<p>Did I mention I&#039;ve begun training again? Hehehe&#8230;<\/p>\n<p><object id=\"Nike+ Runs\" codebase=\"http:\/\/fpdownload.macromedia.com\/pub\/shockwave\/cabs\/flash\/swflash.cab#version=8,0,0,0\" height=\"145\" width=\"198\" align=\"middle\" classid=\"clsid:d27cdb6e-ae6d-11cf-96b8-444553540000\"><param value=\"sameDomain\" name=\"allowScriptAccess\" \/><param value=\"transparent\" name=\"wmode\" \/><param value=\"http:\/\/nikeplus.nike.com\/nikeplus\/v1\/swf\/scrapablewidget\/rundetail.swf\" name=\"movie\" \/><param value=\"high\" name=\"quality\" \/><param value=\"#ffffff\" name=\"bgcolor\" \/><param value=\"type=individualRun&#038;userDefaultUnit=mi&#038;screenName=RaDragon&#038;dateFormat=MM\/DD\/YY&#038;id=1211627666&#038;userID=2095953097&#038;region=us&#038;language=en&#038;locale=en_us\" name=\"FlashVars\" \/><\/object><\/p>\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Notes:404 Calories burned and average pace 10:55\/mile. The chart does not actually show the speed increases, which leads me to believe that: 1) I did my speedwork training incorrectly; 2) My Nike+ doesn&#039;t detect gradual speed-increases. LOL. I gotta get my Garmin watch back from my sis.<br \/>\nDid I mention I&#039;ve begun training again? Hehehe&#8230;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[4],"tags":[],"_links":{"self":[{"href":"https:\/\/www.radragon.com\/journal\/wp-json\/wp\/v2\/posts\/772"}],"collection":[{"href":"https:\/\/www.radragon.com\/journal\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.radragon.com\/journal\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.radragon.com\/journal\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.radragon.com\/journal\/wp-json\/wp\/v2\/comments?post=772"}],"version-history":[{"count":0,"href":"https:\/\/www.radragon.com\/journal\/wp-json\/wp\/v2\/posts\/772\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.radragon.com\/journal\/wp-json\/wp\/v2\/media?parent=772"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.radragon.com\/journal\/wp-json\/wp\/v2\/categories?post=772"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.radragon.com\/journal\/wp-json\/wp\/v2\/tags?post=772"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}