{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/624ec951f7158600125438b0/646356e01595ad00116e2cdb?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"Training Diaries - Saturday - 20/5/23","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/624ec951f7158600125438b0/show-cover.jpeg?height=200","description":"<p>Working on our seated position through some squat therapy </p><p>Working in a seating position with hard effort bike intervals </p>","author_name":"Bua"}