{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/624ec951f7158600125438b0/66bb35be9c1f916f7e5946f9?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"Training Diaries - Saturday - 17/8/24","description":"<p>A fab mash up of fitness </p><p><br></p><p>hard, controlled effort is the key today </p>","author_name":"Bua"}