{"id":147072357,"date":"2024-08-05T16:54:26","date_gmt":"2024-08-05T16:54:26","guid":{"rendered":"https:\/\/danconn.dev\/blog\/?p=147072357"},"modified":"2024-08-05T16:56:02","modified_gmt":"2024-08-05T16:56:02","slug":"0n1ydan5-training-week-1","status":"publish","type":"post","link":"https:\/\/danconn.dev\/blog\/2024\/08\/05\/0n1ydan5-training-week-1\/","title":{"rendered":"0n1ydan5 Training Week 1"},"content":{"rendered":"\n<p>Just an update on how the official training regime is going! <\/p>\n\n\n\n<p>So we have started our 0n1ydan5 training program, raising money for Refuge! <br><br>We ran:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>7.5km Easy Run on Tuesday<\/li>\n\n\n\n<li>7km On Off 200s Tempo run on Wednesday<\/li>\n\n\n\n<li>12km Rolling Long Run on Saturday.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">7.5km Tuesday Easy Run<\/h2>\n\n\n\n<p>Tuesday was just a back and forth along tarmac. My average pace was 8:32\/km and took 1:04:08. For comparison this was only 5 mins quicker than my pre accident 10km time. <br><br>Hopefully with more training things will get better.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">7km Wednesday On Off 200s Tempo Run<\/h2>\n\n\n\n<p>Tempo runs are to get your pulse racing to, eventually, mean you can run faster. Initially you are meant to run 2km no faster than 8:05\/km, then do a series of 200m at 7:05\/km and 200m at 8:05\/km 10 times. Then a 1km cool down lap.<br><br>The timings went out the window a bit and did a lot faster on the warm up and struggled getting to 7:05\/km on those 200m.I dropped to a 9:53\/km on the cool down 1k &#8211; eek!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">12km Saturday Rolling Long Run<\/h2>\n\n\n\n<p>I really enjoyed this run along the South Downs and then along the beach on the way back! It took 1:42:08 which is something to improve but not horrific considering the beginning of the week! My average pace was 8:30\/km which is a good base.<br><br>There were some beautiful views and I even got to see some zebras, as you&#8217;ll see in the photos below!!!<\/p>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"768\" data-id=\"147072358\" src=\"https:\/\/danconn.dev\/blog\/wp-content\/uploads\/2024\/08\/field-1024x768.jpeg\" alt=\"\" class=\"wp-image-147072358\" srcset=\"https:\/\/danconn.dev\/blog\/wp-content\/uploads\/2024\/08\/field-1024x768.jpeg 1024w, https:\/\/danconn.dev\/blog\/wp-content\/uploads\/2024\/08\/field-300x225.jpeg 300w, https:\/\/danconn.dev\/blog\/wp-content\/uploads\/2024\/08\/field-768x576.jpeg 768w, https:\/\/danconn.dev\/blog\/wp-content\/uploads\/2024\/08\/field-1536x1152.jpeg 1536w, https:\/\/danconn.dev\/blog\/wp-content\/uploads\/2024\/08\/field.jpeg 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"941\" data-id=\"147072361\" src=\"https:\/\/danconn.dev\/blog\/wp-content\/uploads\/2024\/08\/legs-1024x941.jpeg\" alt=\"\" class=\"wp-image-147072361\" srcset=\"https:\/\/danconn.dev\/blog\/wp-content\/uploads\/2024\/08\/legs-1024x941.jpeg 1024w, https:\/\/danconn.dev\/blog\/wp-content\/uploads\/2024\/08\/legs-300x276.jpeg 300w, https:\/\/danconn.dev\/blog\/wp-content\/uploads\/2024\/08\/legs-768x705.jpeg 768w, https:\/\/danconn.dev\/blog\/wp-content\/uploads\/2024\/08\/legs-1536x1411.jpeg 1536w, https:\/\/danconn.dev\/blog\/wp-content\/uploads\/2024\/08\/legs.jpeg 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"1024\" data-id=\"147072359\" src=\"https:\/\/danconn.dev\/blog\/wp-content\/uploads\/2024\/08\/sea-768x1024.jpeg\" alt=\"\" class=\"wp-image-147072359\" srcset=\"https:\/\/danconn.dev\/blog\/wp-content\/uploads\/2024\/08\/sea-768x1024.jpeg 768w, https:\/\/danconn.dev\/blog\/wp-content\/uploads\/2024\/08\/sea-225x300.jpeg 225w, https:\/\/danconn.dev\/blog\/wp-content\/uploads\/2024\/08\/sea-1152x1536.jpeg 1152w, https:\/\/danconn.dev\/blog\/wp-content\/uploads\/2024\/08\/sea.jpeg 1536w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"722\" data-id=\"147072360\" src=\"https:\/\/danconn.dev\/blog\/wp-content\/uploads\/2024\/08\/zebras-1024x722.jpeg\" alt=\"\" class=\"wp-image-147072360\" srcset=\"https:\/\/danconn.dev\/blog\/wp-content\/uploads\/2024\/08\/zebras-1024x722.jpeg 1024w, https:\/\/danconn.dev\/blog\/wp-content\/uploads\/2024\/08\/zebras-300x211.jpeg 300w, https:\/\/danconn.dev\/blog\/wp-content\/uploads\/2024\/08\/zebras-768x541.jpeg 768w, https:\/\/danconn.dev\/blog\/wp-content\/uploads\/2024\/08\/zebras-1536x1082.jpeg 1536w, https:\/\/danconn.dev\/blog\/wp-content\/uploads\/2024\/08\/zebras.jpeg 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/figure>\n\n\n\n<p>So all in all a good week! Now time for Week 2! <a href=\"https:\/\/www.justgiving.com\/page\/0n1ydan5\">Remember to donate if you can too by clicking here<\/a>! Thanks!<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Just an update on how the official training regime is going! So we have started our 0n1ydan5 training program, raising money for Refuge! We ran: 7.5km Tuesday Easy Run Tuesday was just a back and forth along tarmac. My average pace was 8:32\/km and took 1:04:08. For comparison this was only 5 mins quicker than [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":147072358,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[169,39],"tags":[167,170,41,46],"class_list":["post-147072357","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-0n1ydan5","category-running","tag-0n1ydan5","tag-brighton-marathon","tag-london-marathon","tag-running"],"_links":{"self":[{"href":"https:\/\/danconn.dev\/blog\/wp-json\/wp\/v2\/posts\/147072357","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/danconn.dev\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/danconn.dev\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/danconn.dev\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/danconn.dev\/blog\/wp-json\/wp\/v2\/comments?post=147072357"}],"version-history":[{"count":3,"href":"https:\/\/danconn.dev\/blog\/wp-json\/wp\/v2\/posts\/147072357\/revisions"}],"predecessor-version":[{"id":147072364,"href":"https:\/\/danconn.dev\/blog\/wp-json\/wp\/v2\/posts\/147072357\/revisions\/147072364"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/danconn.dev\/blog\/wp-json\/wp\/v2\/media\/147072358"}],"wp:attachment":[{"href":"https:\/\/danconn.dev\/blog\/wp-json\/wp\/v2\/media?parent=147072357"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/danconn.dev\/blog\/wp-json\/wp\/v2\/categories?post=147072357"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/danconn.dev\/blog\/wp-json\/wp\/v2\/tags?post=147072357"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}