{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/624ec951f7158600125438b0/64edd8ffa905c400117c4d85?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"Training Diaries - Thursday - 31/9/23","description":"<p>rowing time trials,</p><p>with a healthy dose of pull ups</p><p>a sprinkling of burpees</p><p>and a lot of grip work </p>","author_name":"Bua"}