{"id":2896,"date":"2025-01-08T20:00:00","date_gmt":"2025-01-08T20:00:00","guid":{"rendered":"https:\/\/louisegregory.com\/?p=2896"},"modified":"2025-01-30T14:42:50","modified_gmt":"2025-01-30T14:42:50","slug":"wednesday-8th-january-2025-build-up-tempo-10-min-easy-15-min-tempo-10-min-easy","status":"publish","type":"post","link":"https:\/\/louisegregory.com\/?p=2896","title":{"rendered":"Wednesday 8th January 2025:- Build Up Tempo – 10 min Easy, 15 min Tempo, 10 Min Easy."},"content":{"rendered":"\n

I was supposed to run yesterday but I didn’t have time as I went to watch the Pantomime at London Palladium….. Oh no you didn’t…… Oh yes I did11<\/p>\n\n\n\n

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It was a fabulous time and I absolutely love Rob Madge! He always manages to steal the show for me… plus obviously Nigel! hahaha<\/p>\n\n\n\n

Anyway back to the running…. today’s plan is a nice 35 minute run. So I am supposed to start with a nice Easy 10 minute run followed by a faster pace for 15 minutes…… The pace should feel ‘comfortably hard but not a flat out effort. A note to the wise:- make sure you pace yourself well at the start!<\/p>\n\n\n\n

I like this little bit of advice:- Don’t worry if this feels tough, as the weeks go on and you get fitter these types of runs will start to feel easier… Hopefully this will be true! <\/p>\n\n\n\n

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Yeah…. I did it! <\/p>\n\n\n\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

I was supposed to run yesterday but I didn’t have time as I went to watch the Pantomime at London Palladium….. Oh no you didn’t…… Oh yes I did11 It was a fabulous time and I absolutely love Rob Madge! He always manages to steal the show for me… plus obviously Nigel! hahaha Anyway back […]<\/p>\n","protected":false},"author":1,"featured_media":2899,"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":"default","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":"disabled","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":"set","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":[],"class_list":["post-2896","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training"],"uagb_featured_image_src":{"full":["https:\/\/louisegregory.com\/wp-content\/uploads\/2025\/01\/IMG_2393-scaled.jpeg",1440,2560,false],"thumbnail":["https:\/\/louisegregory.com\/wp-content\/uploads\/2025\/01\/IMG_2393-150x150.jpeg",150,150,true],"medium":["https:\/\/louisegregory.com\/wp-content\/uploads\/2025\/01\/IMG_2393-169x300.jpeg",169,300,true],"medium_large":["https:\/\/louisegregory.com\/wp-content\/uploads\/2025\/01\/IMG_2393-768x1365.jpeg",768,1365,true],"large":["https:\/\/louisegregory.com\/wp-content\/uploads\/2025\/01\/IMG_2393-576x1024.jpeg",576,1024,true],"1536x1536":["https:\/\/louisegregory.com\/wp-content\/uploads\/2025\/01\/IMG_2393-864x1536.jpeg",864,1536,true],"2048x2048":["https:\/\/louisegregory.com\/wp-content\/uploads\/2025\/01\/IMG_2393-1152x2048.jpeg",1152,2048,true]},"uagb_author_info":{"display_name":"Louise","author_link":"https:\/\/louisegregory.com\/?author=1"},"uagb_comment_info":9,"uagb_excerpt":"I was supposed to run yesterday but I didn’t have time as I went to watch the Pantomime at London Palladium….. Oh no you didn’t…… Oh yes I did11 It was a fabulous time and I absolutely love Rob Madge! He always manages to steal the show for me… plus obviously Nigel! hahaha Anyway back…","_links":{"self":[{"href":"https:\/\/louisegregory.com\/index.php?rest_route=\/wp\/v2\/posts\/2896","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=2896"}],"version-history":[{"count":1,"href":"https:\/\/louisegregory.com\/index.php?rest_route=\/wp\/v2\/posts\/2896\/revisions"}],"predecessor-version":[{"id":2928,"href":"https:\/\/louisegregory.com\/index.php?rest_route=\/wp\/v2\/posts\/2896\/revisions\/2928"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/louisegregory.com\/index.php?rest_route=\/wp\/v2\/media\/2899"}],"wp:attachment":[{"href":"https:\/\/louisegregory.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2896"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/louisegregory.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2896"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/louisegregory.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2896"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}