{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"Up - A Comrades Marathon Podcast","title":"Comrades PACING CHARTS & The LAST Week Of HARD Training","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/559e3726\"></iframe>","width":"100%","height":180,"duration":1407,"description":"In this episode of UP, we discuss your final week of hard training and how to get your Comrades marathon pace band for 2024.","thumbnail_url":"https://img.transistorcdn.com/9FLCJfQl80bcoJF2IwHus3Qr58F5-cjVbmnSf2EL0Uo/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS8wODI5/OTM2NDk4ZTFjMjg5/NDI0YmQ3NmI3N2Ey/ZTQ1Yi5qcGc.webp","thumbnail_width":300,"thumbnail_height":300}