{"id":2966,"date":"2025-02-05T22:42:00","date_gmt":"2025-02-05T22:42:00","guid":{"rendered":"https:\/\/louisegregory.com\/?p=2966"},"modified":"2025-03-12T14:57:38","modified_gmt":"2025-03-12T14:57:38","slug":"wednesday-5th-february-2025-20-min-easy-2o-min-tempo-20-min-easy","status":"publish","type":"post","link":"https:\/\/louisegregory.com\/?p=2966","title":{"rendered":"Wednesday 5th February 2025: 20 min Easy, 2o min Tempo, 20 min Easy"},"content":{"rendered":"\n<p>It&#8217;s been a busy busy day and now it is time to go for my run. I head to the gym at 7pm. The aim of the game is to run Easy 20 minutes at the speed of 4.4mph and then increase the speed for the next 20 minutes to a tempo pace of 5.3mph. The last 20 minutes we drop back to 4.4 mph and before you know it&#8230; it is all done and dusted!!<\/p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-a0438383 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img decoding=\"async\" srcset=\"https:\/\/louisegregory.com\/wp-content\/uploads\/2025\/03\/BA0DFA88-17E2-44C8-8798-5DBAD4FBC4A7_1_105_c-1024x577.jpeg ,https:\/\/louisegregory.com\/wp-content\/uploads\/2025\/03\/BA0DFA88-17E2-44C8-8798-5DBAD4FBC4A7_1_105_c.jpeg 780w, https:\/\/louisegregory.com\/wp-content\/uploads\/2025\/03\/BA0DFA88-17E2-44C8-8798-5DBAD4FBC4A7_1_105_c.jpeg 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/louisegregory.com\/wp-content\/uploads\/2025\/03\/BA0DFA88-17E2-44C8-8798-5DBAD4FBC4A7_1_105_c-1024x577.jpeg\" alt=\"\" class=\"uag-image-2981\" width=\"1024\" height=\"577\" title=\"4.58 Miles in the bag\" loading=\"lazy\" role=\"img\"\/><figcaption class=\"uagb-image-caption\">4.58 miles in the bag!<\/figcaption><\/figure><\/div>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-2151efbd wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img decoding=\"async\" srcset=\"https:\/\/louisegregory.com\/wp-content\/uploads\/2025\/03\/240667E1-CC7D-49C8-96C1-5A87D29CF09C_1_105_c-577x1024.jpeg ,https:\/\/louisegregory.com\/wp-content\/uploads\/2025\/03\/240667E1-CC7D-49C8-96C1-5A87D29CF09C_1_105_c.jpeg 780w, https:\/\/louisegregory.com\/wp-content\/uploads\/2025\/03\/240667E1-CC7D-49C8-96C1-5A87D29CF09C_1_105_c.jpeg 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/louisegregory.com\/wp-content\/uploads\/2025\/03\/240667E1-CC7D-49C8-96C1-5A87D29CF09C_1_105_c-577x1024.jpeg\" alt=\"\" class=\"uag-image-2982\" width=\"577\" height=\"1024\" title=\"240667E1-CC7D-49C8-96C1-5A87D29CF09C_1_105_c\" loading=\"lazy\" role=\"img\"\/><figcaption class=\"uagb-image-caption\">Not bad going if I do say so myself!<\/figcaption><\/figure><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>It&#8217;s been a busy busy day and now it is time to go for my run. I head to the gym at 7pm. The aim of the game is to run Easy 20 minutes at the speed of 4.4mph and then increase the speed for the next 20 minutes to a tempo pace of 5.3mph. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2982,"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-2966","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\/03\/240667E1-CC7D-49C8-96C1-5A87D29CF09C_1_105_c.jpeg",666,1182,false],"thumbnail":["https:\/\/louisegregory.com\/wp-content\/uploads\/2025\/03\/240667E1-CC7D-49C8-96C1-5A87D29CF09C_1_105_c-150x150.jpeg",150,150,true],"medium":["https:\/\/louisegregory.com\/wp-content\/uploads\/2025\/03\/240667E1-CC7D-49C8-96C1-5A87D29CF09C_1_105_c-169x300.jpeg",169,300,true],"medium_large":["https:\/\/louisegregory.com\/wp-content\/uploads\/2025\/03\/240667E1-CC7D-49C8-96C1-5A87D29CF09C_1_105_c.jpeg",666,1182,false],"large":["https:\/\/louisegregory.com\/wp-content\/uploads\/2025\/03\/240667E1-CC7D-49C8-96C1-5A87D29CF09C_1_105_c-577x1024.jpeg",577,1024,true],"1536x1536":["https:\/\/louisegregory.com\/wp-content\/uploads\/2025\/03\/240667E1-CC7D-49C8-96C1-5A87D29CF09C_1_105_c.jpeg",666,1182,false],"2048x2048":["https:\/\/louisegregory.com\/wp-content\/uploads\/2025\/03\/240667E1-CC7D-49C8-96C1-5A87D29CF09C_1_105_c.jpeg",666,1182,false]},"uagb_author_info":{"display_name":"Louise","author_link":"https:\/\/louisegregory.com\/?author=1"},"uagb_comment_info":3,"uagb_excerpt":"It&#8217;s been a busy busy day and now it is time to go for my run. I head to the gym at 7pm. The aim of the game is to run Easy 20 minutes at the speed of 4.4mph and then increase the speed for the next 20 minutes to a tempo pace of 5.3mph.&hellip;","_links":{"self":[{"href":"https:\/\/louisegregory.com\/index.php?rest_route=\/wp\/v2\/posts\/2966","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=2966"}],"version-history":[{"count":2,"href":"https:\/\/louisegregory.com\/index.php?rest_route=\/wp\/v2\/posts\/2966\/revisions"}],"predecessor-version":[{"id":2983,"href":"https:\/\/louisegregory.com\/index.php?rest_route=\/wp\/v2\/posts\/2966\/revisions\/2983"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/louisegregory.com\/index.php?rest_route=\/wp\/v2\/media\/2982"}],"wp:attachment":[{"href":"https:\/\/louisegregory.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2966"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/louisegregory.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2966"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/louisegregory.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2966"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}