{"id":2596,"date":"2024-09-03T22:00:06","date_gmt":"2024-09-03T21:00:06","guid":{"rendered":"https:\/\/louisegregory.com\/?p=2596"},"modified":"2024-09-03T22:00:45","modified_gmt":"2024-09-03T21:00:45","slug":"3rd-september-2024-the-berlin","status":"publish","type":"post","link":"https:\/\/louisegregory.com\/?p=2596","title":{"rendered":"3rd September 2024:- The Berlin"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tonight&#8217;s session was 6 x 1 minute on\/ 1 minute off. I re-set my training the other day as I stopped running for a bit as I was focusing on playing padel&#8230; not though it made much difference to the results&#8230; But at least we had loads of fun along the way.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The pace tonight was 4.5mph for the Warm-Up for 10 minutes followed by 6 faster intervals for 1 minute at 6.3mph with 1 minute recovery runs at 3.8mph. Then 10 minutes Cool Down back up to the 4.5mph pace.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It was great to taste out my calf muscle as I had slight twinge in it on Saturday and decided not to run on it on Sunday. I wasn&#8217;t sure if I was going to stick with today&#8217;s plan of pushing it harder for short intervals or go for the 20 minute Easy Run. I was going to let my leg decide which one I was going to do&#8230; During the warm-up my leg felt great so I thought&#8230; Why not give it ago&#8230;. And wahoooo it held up. Not only did it hold up for the first interval but it held up for all of them.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Running at the fast pace of 6.3mph would mean that if I were able to maintain it&#8230; I would actually be running a mile in 9:34 minutes.. I am not sure if that is actually correct but to me it does sound impressive!!<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/09\/IMG_9917-1024x576.jpeg\" alt=\"\" class=\"wp-image-2597\" srcset=\"https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/09\/IMG_9917-1024x576.jpeg 1024w, https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/09\/IMG_9917-300x169.jpeg 300w, https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/09\/IMG_9917-768x432.jpeg 768w, https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/09\/IMG_9917-1536x864.jpeg 1536w, https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/09\/IMG_9917-2048x1152.jpeg 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">The Berlin Workout Results<\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"576\" height=\"1024\" src=\"https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/09\/IMG_9919-576x1024.jpeg\" alt=\"\" class=\"wp-image-2598\" srcset=\"https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/09\/IMG_9919-576x1024.jpeg 576w, https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/09\/IMG_9919-169x300.jpeg 169w, https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/09\/IMG_9919-768x1365.jpeg 768w, https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/09\/IMG_9919-864x1536.jpeg 864w, https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/09\/IMG_9919-1152x2048.jpeg 1152w, https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/09\/IMG_9919-scaled.jpeg 1440w\" sizes=\"auto, (max-width: 576px) 100vw, 576px\" \/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Tonight&#8217;s session was 6 x 1 minute on\/ 1 minute off. I re-set my training the other day as I stopped running for a bit as I was focusing on playing padel&#8230; not though it made much difference to the results&#8230; But at least we had loads of fun along the way. The pace tonight [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2599,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[11],"tags":[14,12],"class_list":["post-2596","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","tag-london-marathon-2025","tag-london-marathon-25"],"uagb_featured_image_src":{"full":["https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/09\/IMG_9921-scaled.jpeg",1440,2560,false],"thumbnail":["https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/09\/IMG_9921-150x150.jpeg",150,150,true],"medium":["https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/09\/IMG_9921-169x300.jpeg",169,300,true],"medium_large":["https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/09\/IMG_9921-768x1365.jpeg",768,1365,true],"large":["https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/09\/IMG_9921-576x1024.jpeg",576,1024,true],"1536x1536":["https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/09\/IMG_9921-864x1536.jpeg",864,1536,true],"2048x2048":["https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/09\/IMG_9921-1152x2048.jpeg",1152,2048,true]},"uagb_author_info":{"display_name":"Louise","author_link":"https:\/\/louisegregory.com\/?author=1"},"uagb_comment_info":0,"uagb_excerpt":"Tonight&#8217;s session was 6 x 1 minute on\/ 1 minute off. I re-set my training the other day as I stopped running for a bit as I was focusing on playing padel&#8230; not though it made much difference to the results&#8230; But at least we had loads of fun along the way. The pace tonight&hellip;","_links":{"self":[{"href":"https:\/\/louisegregory.com\/index.php?rest_route=\/wp\/v2\/posts\/2596","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/louisegregory.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/louisegregory.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/louisegregory.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/louisegregory.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2596"}],"version-history":[{"count":1,"href":"https:\/\/louisegregory.com\/index.php?rest_route=\/wp\/v2\/posts\/2596\/revisions"}],"predecessor-version":[{"id":2600,"href":"https:\/\/louisegregory.com\/index.php?rest_route=\/wp\/v2\/posts\/2596\/revisions\/2600"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/louisegregory.com\/index.php?rest_route=\/wp\/v2\/media\/2599"}],"wp:attachment":[{"href":"https:\/\/louisegregory.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2596"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/louisegregory.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2596"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/louisegregory.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2596"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}