{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/624ec951f7158600125438b0/655c93b5d8d1d7001234e5bd?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"Training Diaries - Friday - 24/11/23","description":"<p>we only really achieve new levels of fitness when we push our limits a little further than we want to </p><p><br></p><p>today provides the opportunity to push, just a little more </p>","author_name":"Bua"}