{"id":183,"date":"2008-01-05T03:09:00","date_gmt":"2008-01-05T08:09:00","guid":{"rendered":"https:\/\/1fifoto.com\/running\/?p=183"},"modified":"2010-04-21T21:13:51","modified_gmt":"2010-04-22T02:13:51","slug":"ruths-ladder","status":"publish","type":"post","link":"https:\/\/1fifoto.com\/running\/2008\/01\/ruths-ladder\/","title":{"rendered":"Ruth&#8217;s Ladder"},"content":{"rendered":"<p>For class this week we were to do Ruth&#8217;s Ladder. This is 600m @ 10K pace, 400m recovery, 400m @ 10K pace, 200m recovery, 300m @ 5K pace, 100m recovery, 200m @ 5K pace, 200 recovery, followed by 2 minutes rest, and then do it all over again for a total of three times.<\/p>\n<table border=\"1\">\n<tr>\n<th>Distance @ Pace<\/th>\n<th>Expected<\/th>\n<th>Group 1<\/th>\n<th>Group 2<\/th>\n<th>Group 3<\/th>\n<\/tr>\n<tr>\n<td>600m @ 10K<\/td>\n<td>3:06<\/td>\n<td>2:58<\/td>\n<td>3:01<\/td>\n<td>3:03<\/td>\n<\/tr>\n<tr>\n<td>400m @ 10K<\/td>\n<td>2:04<\/td>\n<td>2:02<\/td>\n<td>2:05<\/td>\n<td>2:00<\/td>\n<\/tr>\n<tr>\n<td>300m @ 5K<\/td>\n<td>1:30<\/td>\n<td>1:23<\/td>\n<td>1:26<\/td>\n<td>1:25<\/td>\n<\/tr>\n<tr>\n<td>200m @ 5K<\/td>\n<td>1:00<\/td>\n<td>0:57<\/td>\n<td>0:55<\/td>\n<td>0:55<\/td>\n<\/tr>\n<\/table>\n<p>I thought I did quite well even though I felt like a klutz with my right foot making a flopping sound.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>For class this week we were to do Ruth&#8217;s Ladder. This is 600m @ 10K pace, 400m recovery, 400m @ 10K pace, 200m recovery, 300m @ 5K pace, 100m recovery, 200m @ 5K pace, 200 recovery, followed by 2 minutes &hellip; <a href=\"https:\/\/1fifoto.com\/running\/2008\/01\/ruths-ladder\/\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[8],"tags":[],"_links":{"self":[{"href":"https:\/\/1fifoto.com\/running\/wp-json\/wp\/v2\/posts\/183"}],"collection":[{"href":"https:\/\/1fifoto.com\/running\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/1fifoto.com\/running\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/1fifoto.com\/running\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/1fifoto.com\/running\/wp-json\/wp\/v2\/comments?post=183"}],"version-history":[{"count":0,"href":"https:\/\/1fifoto.com\/running\/wp-json\/wp\/v2\/posts\/183\/revisions"}],"wp:attachment":[{"href":"https:\/\/1fifoto.com\/running\/wp-json\/wp\/v2\/media?parent=183"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/1fifoto.com\/running\/wp-json\/wp\/v2\/categories?post=183"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/1fifoto.com\/running\/wp-json\/wp\/v2\/tags?post=183"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}