{"id":309,"date":"2011-05-10T14:45:47","date_gmt":"2011-05-10T14:45:47","guid":{"rendered":"http:\/\/blog.zeeh.com\/?p=309"},"modified":"2011-05-10T14:45:47","modified_gmt":"2011-05-10T14:45:47","slug":"tuesday-tempo-ride","status":"publish","type":"post","link":"https:\/\/www.zeeh.com\/index.php\/2011\/05\/10\/tuesday-tempo-ride\/","title":{"rendered":"Tuesday Tempo Ride"},"content":{"rendered":"<p>Started out the morning thinking I was going to use the coaching software and let it determine the power and intervals. Then Mackenzie walked into the garage at 5:15am upset about a Mosquito in her room 10 minutes into the ride. So I got a good warmup in!!<\/p>\n<p>After getting Mackenzie back to bed, I decided to skip the coaching software and do a Tempo ride on the Kona course. So for an hour ride I held just over 230 watts with an average heart rate of 150. Turned out to be a good workout and I followed it with a 15 minute cooldown of the same course at about 150 watts or so.<\/p>\n<figure id=\"attachment_311\" aria-describedby=\"caption-attachment-311\" style=\"width: 640px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/blog.zeeh.com\/wp-content\/uploads\/2011\/05\/Temp-Ride.png\"><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-311\" title=\"Tempo Ride\" src=\"http:\/\/blog.zeeh.com\/wp-content\/uploads\/2011\/05\/Temp-Ride-1024x573.png\" alt=\"\" width=\"640\" height=\"358\" \/><\/a><figcaption id=\"caption-attachment-311\" class=\"wp-caption-text\">Tempo Ride<\/figcaption><\/figure>\n<p>Nutrition:<br \/>\nRide &#8211; One bottle of gatorade<br \/>\nPost ride &#8211; Glass of milk with a serving of Hammer Recoverite and Hammer Whey Protein. Followed a little later by breakfast, 4\u00a0eggs, bagel and two more gatorade.<\/p>\n<p>Weight: 162.6<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Started out the morning thinking I was going to use the coaching software and let it determine the power and intervals. Then Mackenzie walked into the garage at 5:15am upset about a Mosquito in her room 10 minutes into the ride. So I got a good warmup in!! After getting Mackenzie back to bed, I&#8230;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12],"tags":[20,31,75],"class_list":["post-309","post","type-post","status-publish","format-standard","hentry","category-ironman-lake-placid","tag-bike","tag-computrainer","tag-tempo"],"_links":{"self":[{"href":"https:\/\/www.zeeh.com\/index.php\/wp-json\/wp\/v2\/posts\/309","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.zeeh.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.zeeh.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.zeeh.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.zeeh.com\/index.php\/wp-json\/wp\/v2\/comments?post=309"}],"version-history":[{"count":0,"href":"https:\/\/www.zeeh.com\/index.php\/wp-json\/wp\/v2\/posts\/309\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.zeeh.com\/index.php\/wp-json\/wp\/v2\/media?parent=309"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.zeeh.com\/index.php\/wp-json\/wp\/v2\/categories?post=309"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.zeeh.com\/index.php\/wp-json\/wp\/v2\/tags?post=309"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}