{"id":100,"date":"2003-05-15T08:44:00","date_gmt":"2003-05-15T12:44:00","guid":{"rendered":"http:\/\/geoffjon.s423.sureserver.com\/?p=100"},"modified":"2003-05-15T08:44:00","modified_gmt":"2003-05-15T12:44:00","slug":"144","status":"publish","type":"post","link":"https:\/\/newsite.geoffjones.com\/?p=100","title":{"rendered":""},"content":{"rendered":"<p>Todays workout hour at the gym with Gill I did:-<br \/>\n<br \/>Start weight 79Kg<br \/>\n<br \/>Cross trainer warm up 5mins<br \/>\n<br \/>Rowing 2000 metres 8min 6 sec (previous best (8min 24sec)<br \/>\n<br \/>15 press ups<br \/>\n<br \/>15 lunges<br \/>\n<br \/>3 sets of 12 by 26kg on chest press<br \/>\n<br \/>Ran 2000 metres in 10min 20 sec (Heart rate 133 at end)<br \/>\n<br \/>15 press ups<br \/>\n<br \/>10  lunges with 5Kg weights<br \/>\n<br \/>Crosstrainer 10 minutes 1505 strides<br \/>\n<br \/>stretches<br \/>\n<br \/>A good workout and not to knackering although very sweaty!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Todays workout hour at the gym with Gill I did:- Start weight 79Kg Cross trainer warm up 5mins Rowing 2000 metres 8min 6 sec (previous best (8min 24sec) 15 press ups 15 lunges 3 sets of 12 by 26kg on chest press Ran 2000 metres in 10min 20 sec (Heart rate 133 at end) 15 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[32],"tags":[],"class_list":["post-100","post","type-post","status-publish","format-standard","hentry","category-geoff-twitter"],"_links":{"self":[{"href":"https:\/\/newsite.geoffjones.com\/index.php?rest_route=\/wp\/v2\/posts\/100","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/newsite.geoffjones.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/newsite.geoffjones.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/newsite.geoffjones.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/newsite.geoffjones.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=100"}],"version-history":[{"count":0,"href":"https:\/\/newsite.geoffjones.com\/index.php?rest_route=\/wp\/v2\/posts\/100\/revisions"}],"wp:attachment":[{"href":"https:\/\/newsite.geoffjones.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=100"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/newsite.geoffjones.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=100"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/newsite.geoffjones.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=100"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}