{"id":358,"date":"2012-12-04T13:31:24","date_gmt":"2012-12-04T13:31:24","guid":{"rendered":"http:\/\/davidandkathryn.com\/blog\/?p=358"},"modified":"2012-12-04T13:31:24","modified_gmt":"2012-12-04T13:31:24","slug":"november-by-numbers","status":"publish","type":"post","link":"https:\/\/davidandkathryn.com\/blog\/2012\/12\/04\/november-by-numbers\/","title":{"rendered":"November by Numbers"},"content":{"rendered":"<p>November aka Month Two of my Outlaw Training Plan.\u00a0\u00a0 Here are the (rather mediocre) stats for the month.<\/p>\n<ul>\n<li>15 training sessions done out of 23 scheduled (a cold and the weather didn&#8217;t help)<\/li>\n<li>34K run in 3 hours 45.<\/li>\n<li>199K cycled in just under 8 hours, 94K of that on a turbo<\/li>\n<li>4400m swum in about 2 hours<\/li>\n<li>Total exercise including football just over 16 hours.<\/li>\n<li>Weight up a fraction \ud83d\ude41<\/li>\n<li>4 Strava PRs in the month including one KOM on a flat TT segment<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>November aka Month Two of my Outlaw Training Plan.\u00a0\u00a0 Here are the (rather mediocre) stats for the month. 15 training sessions done out of 23 scheduled (a cold and the weather didn&#8217;t help) 34K run in 3 hours 45. 199K cycled in just under 8 hours, 94K of that on a turbo 4400m swum in [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"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":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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