{"id":211,"date":"2016-02-24T02:11:11","date_gmt":"2016-02-24T02:11:11","guid":{"rendered":"https:\/\/deepkill.com\/?p=211"},"modified":"2020-02-01T19:37:37","modified_gmt":"2020-02-01T19:37:37","slug":"raw-training-feb-21-2016","status":"publish","type":"post","link":"https:\/\/deepkill.com\/?p=211","title":{"rendered":"RAW Training Feb 21 2016"},"content":{"rendered":"<p>First day back from my cold! Still somewhat congested but nothing out of control. Full of energy after my 1.5 days of immobility. Workout was 60 minutes of spinning at setting 15 and 90 RPM interspaced with some standing, about 5 minutes at settings 20 and 21. Broke 700 calories according to the bike &#8211; so there&#8217;s another goal reached (was about 750 for the hour). I will see if I can move tomorrow.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>First day back from my cold! Still somewhat congested but nothing out of control. Full of energy after my 1.5 days of immobility. Workout was 60 minutes of spinning at setting 15 and 90 RPM interspaced with some standing, about 5 minutes at settings 20 and 21. Broke 700 calories according to the bike &#8211; &hellip; <a href=\"https:\/\/deepkill.com\/?p=211\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">RAW Training Feb 21 2016<\/span> <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[96],"tags":[99,104,100,101,106,97,103,102,105,98],"class_list":["post-211","post","type-post","status-publish","format-standard","hentry","category-rawtraining","tag-bike","tag-cycle","tag-endurance","tag-indoor","tag-raam","tag-raw","tag-spin","tag-spinning","tag-train","tag-training"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>RAW Training Feb 21 2016 - Deep Kill<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/deepkill.com\/?p=211\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"RAW Training Feb 21 2016 - Deep Kill\" \/>\n<meta property=\"og:description\" content=\"First day back from my cold! Still somewhat congested but nothing out of control. Full of energy after my 1.5 days of immobility. Workout was 60 minutes of spinning at setting 15 and 90 RPM interspaced with some standing, about 5 minutes at settings 20 and 21. Broke 700 calories according to the bike &#8211; &hellip; Continue reading RAW Training Feb 21 2016 &rarr;\" \/>\n<meta property=\"og:url\" content=\"https:\/\/deepkill.com\/?p=211\" \/>\n<meta property=\"og:site_name\" content=\"Deep Kill\" \/>\n<meta property=\"article:published_time\" content=\"2016-02-24T02:11:11+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-02-01T19:37:37+00:00\" \/>\n<meta name=\"author\" content=\"Chris Schnaufer\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Chris Schnaufer\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/deepkill.com\/?p=211\",\"url\":\"https:\/\/deepkill.com\/?p=211\",\"name\":\"RAW Training Feb 21 2016 - Deep Kill\",\"isPartOf\":{\"@id\":\"https:\/\/deepkill.com\/#website\"},\"datePublished\":\"2016-02-24T02:11:11+00:00\",\"dateModified\":\"2020-02-01T19:37:37+00:00\",\"author\":{\"@id\":\"https:\/\/deepkill.com\/#\/schema\/person\/30bc2a5053f1e5971bb889242f94f144\"},\"breadcrumb\":{\"@id\":\"https:\/\/deepkill.com\/?p=211#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/deepkill.com\/?p=211\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/deepkill.com\/?p=211#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/deepkill.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"RAW Training Feb 21 2016\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/deepkill.com\/#website\",\"url\":\"https:\/\/deepkill.com\/\",\"name\":\"Deep Kill\",\"description\":\"Hey brain, what&#039;s up?\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/deepkill.com\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/deepkill.com\/#\/schema\/person\/30bc2a5053f1e5971bb889242f94f144\",\"name\":\"Chris Schnaufer\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/deepkill.com\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/020b1cf791406359e45d9f892ee0d41ede737176880aa1956b882786d7129402?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/020b1cf791406359e45d9f892ee0d41ede737176880aa1956b882786d7129402?s=96&d=mm&r=g\",\"caption\":\"Chris Schnaufer\"},\"url\":\"https:\/\/deepkill.com\/?author=2\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"RAW Training Feb 21 2016 - Deep Kill","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/deepkill.com\/?p=211","og_locale":"en_US","og_type":"article","og_title":"RAW Training Feb 21 2016 - Deep Kill","og_description":"First day back from my cold! Still somewhat congested but nothing out of control. Full of energy after my 1.5 days of immobility. Workout was 60 minutes of spinning at setting 15 and 90 RPM interspaced with some standing, about 5 minutes at settings 20 and 21. Broke 700 calories according to the bike &#8211; &hellip; Continue reading RAW Training Feb 21 2016 &rarr;","og_url":"https:\/\/deepkill.com\/?p=211","og_site_name":"Deep Kill","article_published_time":"2016-02-24T02:11:11+00:00","article_modified_time":"2020-02-01T19:37:37+00:00","author":"Chris Schnaufer","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Chris Schnaufer"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/deepkill.com\/?p=211","url":"https:\/\/deepkill.com\/?p=211","name":"RAW Training Feb 21 2016 - Deep Kill","isPartOf":{"@id":"https:\/\/deepkill.com\/#website"},"datePublished":"2016-02-24T02:11:11+00:00","dateModified":"2020-02-01T19:37:37+00:00","author":{"@id":"https:\/\/deepkill.com\/#\/schema\/person\/30bc2a5053f1e5971bb889242f94f144"},"breadcrumb":{"@id":"https:\/\/deepkill.com\/?p=211#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/deepkill.com\/?p=211"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/deepkill.com\/?p=211#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/deepkill.com\/"},{"@type":"ListItem","position":2,"name":"RAW Training Feb 21 2016"}]},{"@type":"WebSite","@id":"https:\/\/deepkill.com\/#website","url":"https:\/\/deepkill.com\/","name":"Deep Kill","description":"Hey brain, what&#039;s up?","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/deepkill.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/deepkill.com\/#\/schema\/person\/30bc2a5053f1e5971bb889242f94f144","name":"Chris Schnaufer","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/deepkill.com\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/020b1cf791406359e45d9f892ee0d41ede737176880aa1956b882786d7129402?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/020b1cf791406359e45d9f892ee0d41ede737176880aa1956b882786d7129402?s=96&d=mm&r=g","caption":"Chris Schnaufer"},"url":"https:\/\/deepkill.com\/?author=2"}]}},"_links":{"self":[{"href":"https:\/\/deepkill.com\/index.php?rest_route=\/wp\/v2\/posts\/211","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/deepkill.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/deepkill.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/deepkill.com\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/deepkill.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=211"}],"version-history":[{"count":1,"href":"https:\/\/deepkill.com\/index.php?rest_route=\/wp\/v2\/posts\/211\/revisions"}],"predecessor-version":[{"id":212,"href":"https:\/\/deepkill.com\/index.php?rest_route=\/wp\/v2\/posts\/211\/revisions\/212"}],"wp:attachment":[{"href":"https:\/\/deepkill.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=211"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/deepkill.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=211"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/deepkill.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=211"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}