{"id":736,"date":"2010-05-22T19:20:08","date_gmt":"2010-05-22T19:20:08","guid":{"rendered":"http:\/\/www.tomnelson.org\/alc\/blog\/?p=736"},"modified":"2015-02-23T23:00:31","modified_gmt":"2015-02-23T23:00:31","slug":"workouts-wk-of-2010-05-16","status":"publish","type":"post","link":"http:\/\/tomnelson.org\/alc\/blog\/?p=736","title":{"rendered":"Workouts Week of 2010-05-16"},"content":{"rendered":"<p><a href=\"http:\/\/tomnelson.org\/alc\/blog\/wp-content\/uploads\/2010\/05\/IMG_1360.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-147\" title=\"IMG_1360\" alt=\"Los Banos Del Mar Pool entry, img. 1360\" src=\"http:\/\/tomnelson.org\/alc\/blog\/wp-content\/uploads\/2010\/05\/IMG_1360.jpg\" width=\"450\" height=\"338\" \/><\/a><\/p>\n<ul>\n<li>2010-05-16 Sun. none<\/li>\n<li>2010-05-17 Mon.\u00c2\u00a0 Door Crunch 200, Superman 4<\/li>\n<li>2010-05-18 Tues. Superman 4, Swim 2400 meters (50min)<\/li>\n<li>2010-05-19 Wed.\u00c2\u00a0 Door Crunch 200 + 200, Ride Dis 26, Av 11.1, Mx 27.6, Tm 2hr 20min, Oat 3hr 30min<\/li>\n<li>2010-05-20 Thurs.\u00c2\u00a0 Door Crunch 200 + 200, Swim 1600meters (30min)<\/li>\n<li>2010-05-21 Fri.\u00c2\u00a0 Door Crunch 200 + 200, Wt. Work II &amp; III (55min): Plank 6 45sec\/15rest, Dbl Leg Butt Drop 6 12, Corkscrew 6 12, Extreme 6 50ea<\/li>\n<li>2010-05-22 Sat. Door Crunch 200 + 200, Swim 2400meters (45min)<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>2010-05-16 Sun. none 2010-05-17 Mon.\u00c2\u00a0 Door Crunch 200, Superman 4 2010-05-18 Tues. Superman 4, Swim 2400 meters (50min) 2010-05-19 Wed.\u00c2\u00a0 Door Crunch 200 + 200, Ride Dis 26, Av 11.1, Mx 27.6, Tm 2hr 20min, Oat 3hr 30min 2010-05-20 Thurs.\u00c2\u00a0 Door Crunch 200 + 200, Swim 1600meters (30min) 2010-05-21 Fri.\u00c2\u00a0 Door Crunch 200 + 200, <a href='http:\/\/tomnelson.org\/alc\/blog\/?p=736' class='excerpt-more'>[&#8230;]<\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13,6],"tags":[],"_links":{"self":[{"href":"http:\/\/tomnelson.org\/alc\/blog\/index.php?rest_route=\/wp\/v2\/posts\/736"}],"collection":[{"href":"http:\/\/tomnelson.org\/alc\/blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/tomnelson.org\/alc\/blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/tomnelson.org\/alc\/blog\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"http:\/\/tomnelson.org\/alc\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=736"}],"version-history":[{"count":0,"href":"http:\/\/tomnelson.org\/alc\/blog\/index.php?rest_route=\/wp\/v2\/posts\/736\/revisions"}],"wp:attachment":[{"href":"http:\/\/tomnelson.org\/alc\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=736"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/tomnelson.org\/alc\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=736"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/tomnelson.org\/alc\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=736"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}