{"id":64,"date":"2009-12-04T15:21:06","date_gmt":"2009-12-04T19:21:06","guid":{"rendered":"http:\/\/www.fitness-toolkit.com\/?p=81"},"modified":"2009-12-04T15:21:06","modified_gmt":"2009-12-04T19:21:06","slug":"tri-training","status":"publish","type":"post","link":"https:\/\/www.tomheller.com\/?p=64","title":{"rendered":"Tri Training"},"content":{"rendered":"<p>It&#8217;s just shy of 11 months before the <a title=\"Ironman 70.3 Miami\" href=\"http:\/\/www.ironmanmiami.com\" target=\"_blank\">Ironman 70.3 Miami<\/a>.\u00a0 I have been running and biking nearly 5 days a week each since the end of July.\u00a0 No swimming.\u00a0 Matt Lieto&#8217;s half ironman training plan is 20 weeks long and consists of one day off followed by six days of doing at least two (or was it three) workouts per day.\u00a0 I feel like I need to do more base building on the bike and then keep at it once I purchase a new TT bike.\u00a0 My current bike is a Trek hybrid road bike that I have modified.\u00a0 I have also lost 30 pounds since the end of July.\u00a0 This seems to have helped my speed on the bike.\u00a0 I don&#8217;t have a power meter, but I can definitely go faster and\u00a0have higher RPMs in the same gear.<\/p>\n<p>My primary goal is to finish this race in the 8 hours alotted.\u00a0 I think it&#8217;s very doable, unlike Boise.\u00a0 My secondary goal is to get a top ten finish on the bike in my age group.\u00a0 After doing some research, it appears that I&#8217;ll have to maintain around a 24 mph average speed.\u00a0 That&#8217;s <strong>only<\/strong> about 6 mph faster than now.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>It&#8217;s just shy of 11 months before the Ironman 70.3 Miami.\u00a0 I have been running and biking nearly 5 days a week each since the end of July.\u00a0 No swimming.\u00a0 Matt Lieto&#8217;s half ironman training plan is 20 weeks long<span class=\"ellipsis\">&hellip;<\/span><\/p>\n<div class=\"read-more\"><a href=\"https:\/\/www.tomheller.com\/?p=64\">Read more &#8250;<\/a><\/div>\n<p><!-- end of .read-more --><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[7,8],"tags":[310,56,57,66,312,313,104],"_links":{"self":[{"href":"https:\/\/www.tomheller.com\/index.php?rest_route=\/wp\/v2\/posts\/64"}],"collection":[{"href":"https:\/\/www.tomheller.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.tomheller.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.tomheller.com\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.tomheller.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=64"}],"version-history":[{"count":1,"href":"https:\/\/www.tomheller.com\/index.php?rest_route=\/wp\/v2\/posts\/64\/revisions"}],"predecessor-version":[{"id":63,"href":"https:\/\/www.tomheller.com\/index.php?rest_route=\/wp\/v2\/posts\/64\/revisions\/63"}],"wp:attachment":[{"href":"https:\/\/www.tomheller.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=64"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tomheller.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=64"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tomheller.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=64"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}