Mere Mortals

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Embark on week three of the Mere Mortals in Motion's 12-week running phase with Juan. Life takes unexpected turns, and sometimes it means adjusting our training plans. Dive deep into the details of week three, witnessing the challenges and joys of prioritizing life moments over the running track. Whether it's being part of a groom's party or traveling interstate, it's all part of the journey. Watch as I share workout details, stride insights, and the importance of staying adaptable. It's not about perfection, but progression. Join the conversation and share your insights below! 🏃‍♂️✈️🎉

0:00 - Intro
0:57 - Overview
1:35 - Details
5:00 - Learnings

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https://www.meremortalspodcast.com/meremortaltraining
https://www.meremortalspodcast.com/runningphase

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{"version":"1.0.0","segments":[{"speaker":"[Juan]","startTime":1.102,"endTime":1.586,"body":"Thanks for watching!"},{"speaker":"[Juan]","startTime":6.27,"endTime":11.572,"body":"Welcome back, mere mortal lights. We're"},{"speaker":"[Juan]","startTime":6.27,"endTime":11.572,"body":"here once again with mere mortals in motion"},{"speaker":"[Juan]","startTime":11.653,"endTime":17.776,"body":"and we've got week three of the running"},{"speaker":"[Juan]","startTime":11.653,"endTime":17.776,"body":"phase, which is 12 week running phase and into"},{"speaker":"[Juan]","startTime":17.796,"endTime":22.739,"body":"the big first phase of this mere mortals"},{"speaker":"[Juan]","startTime":17.796,"endTime":22.739,"body":"in motion. At least the articulation of what"},{"speaker":"[Juan]","startTime":22.779,"endTime":26.781,"body":"my training looks like. You can go and"},{"speaker":"[Juan]","startTime":22.779,"endTime":26.781,"body":"check out the foundational episodes. If you"},{"speaker":"[Juan]","startTime":26.801,"endTime":30.563,"body":"want to get a little bit more insights"},{"speaker":"[Juan]","startTime":26.801,"endTime":30.563,"body":"and information and overview and the house"},{"speaker":"[Juan]","startTime":30.583,"endTime":35.025,"body":"and the wires. But here I'm going to"},{"speaker":"[Juan]","startTime":30.583,"endTime":35.025,"body":"be diving straight in deep into the detail."},{"speaker":"[Juan]","startTime":35.246,"endTime":39.927,"body":"but first let's have a obviously pull"},{"speaker":"[Juan]","startTime":35.246,"endTime":39.927,"body":"back and look at the overall in terms of the"},{"speaker":"[Juan]","startTime":40.047,"endTime":43.409,"body":"running phase. Let me share screen."},{"speaker":"[Juan]","startTime":40.047,"endTime":43.409,"body":"And for those who can't see the screen, I'll"},{"speaker":"[Juan]","startTime":43.429,"endTime":49.631,"body":"talk that through. So week three was"},{"speaker":"[Juan]","startTime":43.429,"endTime":49.631,"body":"supposed to be, and I say again, supposed to"},{"speaker":"[Juan]","startTime":49.671,"endTime":54.914,"body":"be an increase in the actual total kilometers"},{"speaker":"[Juan]","startTime":49.671,"endTime":54.914,"body":"run. And so I had planned there and again,"},{"speaker":"[Juan]","startTime":55.014,"endTime":60.476,"body":"green here being successful, yellow"},{"speaker":"[Juan]","startTime":55.014,"endTime":60.476,"body":"being could not make. There was a six kilometer"},{"speaker":"[Juan]","startTime":60.516,"endTime":65.862,"body":"run on the Monday, which was the long"},{"speaker":"[Juan]","startTime":60.516,"endTime":65.862,"body":"and steady slow type of run. Wednesday once"},{"speaker":"[Juan]","startTime":65.882,"endTime":69.985,"body":"again an interval run supposed to be"},{"speaker":"[Juan]","startTime":65.882,"endTime":69.985,"body":"seven kilometers hot tip didn't do seven kilometers"},{"speaker":"[Juan]","startTime":70.005,"endTime":74.969,"body":"I'm doing six kilometers, but at least"},{"speaker":"[Juan]","startTime":70.005,"endTime":74.969,"body":"I got it done those interval work Sprinted"},{"speaker":"[Juan]","startTime":74.989,"endTime":79.072,"body":"a Friday, which is still two kilometers"},{"speaker":"[Juan]","startTime":74.989,"endTime":79.072,"body":"and Saturday supposed to be the long-distance"},{"speaker":"[Juan]","startTime":79.092,"endTime":85.416,"body":"run. I Had nerded down there ten kilometers"},{"speaker":"[Juan]","startTime":79.092,"endTime":85.416,"body":"and surprise I didn't even do a single kilometer"},{"speaker":"[Juan]","startTime":85.497,"endTime":89.68,"body":"of that but I can talk through some"},{"speaker":"[Juan]","startTime":85.497,"endTime":89.68,"body":"of the reasons behind that as well going into"},{"speaker":"[Juan]","startTime":89.72,"endTime":96.844,"body":"the detailed view of this so into the"},{"speaker":"[Juan]","startTime":89.72,"endTime":96.844,"body":"Monday through to Sunday viewpoint. Monday,"},{"speaker":"[Juan]","startTime":97.045,"endTime":99.346,"body":"once again, if you're starting to get"},{"speaker":"[Juan]","startTime":97.045,"endTime":99.346,"body":"familiar with the mere models of motion here,"},{"speaker":"[Juan]","startTime":99.366,"endTime":104.33,"body":"at least with my own, I've got some"},{"speaker":"[Juan]","startTime":99.366,"endTime":104.33,"body":"work. Monday's always the scapular retraction,"},{"speaker":"[Juan]","startTime":105.39,"endTime":112.536,"body":"hanging on the bar and six lowering"},{"speaker":"[Juan]","startTime":105.39,"endTime":112.536,"body":"of a plate or a dumbbell on sort of blocks"},{"speaker":"[Juan]","startTime":112.556,"endTime":117.459,"body":"to do some back releases. Then I had"},{"speaker":"[Juan]","startTime":112.556,"endTime":117.459,"body":"some power work that was hang snatches and"},{"speaker":"[Juan]","startTime":117.519,"endTime":122.807,"body":"overhead squats, very low volume once"},{"speaker":"[Juan]","startTime":117.519,"endTime":122.807,"body":"again. strength work on the Monday, which is"},{"speaker":"[Juan]","startTime":122.907,"endTime":128.451,"body":"all around bench pressing. So a warmup"},{"speaker":"[Juan]","startTime":122.907,"endTime":128.451,"body":"set and then four sets of nine at 65% of the"},{"speaker":"[Juan]","startTime":128.531,"endTime":132.594,"body":"one rep max accessory work. I love doing"},{"speaker":"[Juan]","startTime":128.531,"endTime":132.594,"body":"the accessory work in the Monday, which is"},{"speaker":"[Juan]","startTime":132.614,"endTime":137.177,"body":"just five rounds of 15 V ups and five"},{"speaker":"[Juan]","startTime":132.614,"endTime":137.177,"body":"toes bars. And then the dimension six kilometer"},{"speaker":"[Juan]","startTime":137.197,"endTime":143.242,"body":"run. This was done after the workout."},{"speaker":"[Juan]","startTime":137.197,"endTime":143.242,"body":"And this is nice and easy just around the Brisbane"},{"speaker":"[Juan]","startTime":143.262,"endTime":150.49,"body":"city area, which is good fun. Tuesday"},{"speaker":"[Juan]","startTime":143.262,"endTime":150.49,"body":"coming into it now. Feeling good. This is very"},{"speaker":"[Juan]","startTime":150.53,"endTime":154.651,"body":"standard in comparison to the previous"},{"speaker":"[Juan]","startTime":150.53,"endTime":154.651,"body":"week as well. So very, uh, straightforward"},{"speaker":"[Juan]","startTime":155.011,"endTime":160.392,"body":"six sets of 14 calorie row and 32nd"},{"speaker":"[Juan]","startTime":155.011,"endTime":160.392,"body":"hands and holds, and then lots of upper body"},{"speaker":"[Juan]","startTime":160.432,"endTime":163.873,"body":"work, which included some strength work"},{"speaker":"[Juan]","startTime":160.432,"endTime":163.873,"body":"of Bible shoulder press, four sets of 12 or"},{"speaker":"[Juan]","startTime":163.913,"endTime":169.015,"body":"50% in a lot of chest accessory works"},{"speaker":"[Juan]","startTime":163.913,"endTime":169.015,"body":"with lateral machine raises, chest flies, dips,"},{"speaker":"[Juan]","startTime":169.075,"endTime":173.636,"body":"tricep pushdowns, et cetera. And then"},{"speaker":"[Juan]","startTime":169.075,"endTime":173.636,"body":"AB workouts, again, no run on the Tuesday,"},{"speaker":"[Juan]","startTime":174.336,"endTime":179.81,"body":"Wednesday. So very simple. Some pushups"},{"speaker":"[Juan]","startTime":174.336,"endTime":179.81,"body":"and pull ups and deadlifts and biceps. work"},{"speaker":"[Juan]","startTime":179.83,"endTime":182.852,"body":"and a bit of handstand work. Really"},{"speaker":"[Juan]","startTime":179.83,"endTime":182.852,"body":"that wasn't the main point of the Wednesday"},{"speaker":"[Juan]","startTime":182.892,"endTime":187.036,"body":"workout. The main point was doing that"},{"speaker":"[Juan]","startTime":182.892,"endTime":187.036,"body":"interval running and I was looking forward"},{"speaker":"[Juan]","startTime":187.056,"endTime":192.16,"body":"to doing the seven kilometers, but for"},{"speaker":"[Juan]","startTime":187.056,"endTime":192.16,"body":"whatever reason on that day, I just mentally,"},{"speaker":"[Juan]","startTime":192.22,"endTime":195.482,"body":"there's more so mentally than it is"},{"speaker":"[Juan]","startTime":192.22,"endTime":195.482,"body":"physical in something that comes up again and"},{"speaker":"[Juan]","startTime":195.522,"endTime":200.366,"body":"again, I ended up doing much more of"},{"speaker":"[Juan]","startTime":195.522,"endTime":200.366,"body":"a, it was a six kilometer interval work than"},{"speaker":"[Juan]","startTime":200.386,"endTime":206.255,"body":"it was anything else. Thursday, so I"},{"speaker":"[Juan]","startTime":200.386,"endTime":206.255,"body":"had a... I had planned originally to do some"},{"speaker":"[Juan]","startTime":206.275,"endTime":210.137,"body":"of my own workouts. I didn't end up"},{"speaker":"[Juan]","startTime":206.275,"endTime":210.137,"body":"doing that even. So I ended up doing the CrossFit"},{"speaker":"[Juan]","startTime":210.157,"endTime":214.28,"body":"workout that was in place. No run, but"},{"speaker":"[Juan]","startTime":210.157,"endTime":214.28,"body":"it was deadlift building up to heavy three"},{"speaker":"[Juan]","startTime":214.32,"endTime":220.265,"body":"reps and then a MECCON, which was 15"},{"speaker":"[Juan]","startTime":214.32,"endTime":220.265,"body":"minutes, as many reps as many rounds possible"},{"speaker":"[Juan]","startTime":220.305,"endTime":224.187,"body":"of two hundred meter run, 10 dumbbell"},{"speaker":"[Juan]","startTime":220.305,"endTime":224.187,"body":"snatches and 10 ball setups. And then I'm doing"},{"speaker":"[Juan]","startTime":224.207,"endTime":228.41,"body":"that particularly because it had it"},{"speaker":"[Juan]","startTime":224.207,"endTime":228.41,"body":"running in it as well. So I thought it'll increase"},{"speaker":"[Juan]","startTime":228.43,"endTime":230.992,"body":"the amount of running that I'm doing,"},{"speaker":"[Juan]","startTime":228.43,"endTime":230.992,"body":"especially the stuff that I missed the day"},{"speaker":"[Juan]","startTime":231.012,"endTime":235.78,"body":"before. Friday. Once again, Friday is"},{"speaker":"[Juan]","startTime":231.012,"endTime":235.78,"body":"a big day at the moment of just back, lots"},{"speaker":"[Juan]","startTime":235.8,"endTime":240.384,"body":"of back movements, trap raises, calves,"},{"speaker":"[Juan]","startTime":235.8,"endTime":240.384,"body":"machine curl, lap pullovers, all these things."},{"speaker":"[Juan]","startTime":240.404,"endTime":245.308,"body":"Again, I'm having to be careful around"},{"speaker":"[Juan]","startTime":240.404,"endTime":245.308,"body":"my tennis elbow injury at the moment. So some"},{"speaker":"[Juan]","startTime":245.328,"endTime":248.33,"body":"of these have been pulled back even"},{"speaker":"[Juan]","startTime":245.328,"endTime":248.33,"body":"more. So while I've got them listed here, that"},{"speaker":"[Juan]","startTime":248.37,"endTime":252.534,"body":"might not be the case in doing all of"},{"speaker":"[Juan]","startTime":248.37,"endTime":252.534,"body":"them. But the speed work once again, stuck"},{"speaker":"[Juan]","startTime":252.554,"endTime":256.958,"body":"around, did that really well. 10x100"},{"speaker":"[Juan]","startTime":252.554,"endTime":256.958,"body":"meter speed runs and walking 100 meters. Love"},{"speaker":"[Juan]","startTime":256.978,"endTime":260.841,"body":"that. Mentioned that before. Really"},{"speaker":"[Juan]","startTime":256.978,"endTime":260.841,"body":"enjoy that sort of speed work. And then come"},{"speaker":"[Juan]","startTime":260.861,"endTime":264.143,"body":"Saturday and Sunday. Now you saw in"},{"speaker":"[Juan]","startTime":260.861,"endTime":264.143,"body":"the original plan, I can flick it back. And"},{"speaker":"[Juan]","startTime":264.324,"endTime":268.407,"body":"for those who at home, I was supposed"},{"speaker":"[Juan]","startTime":264.324,"endTime":268.407,"body":"to do a 10 kilometer run on the, on Saturday,"},{"speaker":"[Juan]","startTime":269.007,"endTime":274.151,"body":"nothing, nothing was done. Why? Well,"},{"speaker":"[Juan]","startTime":269.007,"endTime":274.151,"body":"probably two fault one didn't plan for it accordingly,"},{"speaker":"[Juan]","startTime":274.591,"endTime":279.715,"body":"uh, given that, that particular weekend,"},{"speaker":"[Juan]","startTime":274.591,"endTime":279.715,"body":"so leaving on Friday midday and actually came"},{"speaker":"[Juan]","startTime":279.755,"endTime":284.179,"body":"back and you'll see them the following"},{"speaker":"[Juan]","startTime":279.755,"endTime":284.179,"body":"week on the Monday. I was actually away from"},{"speaker":"[Juan]","startTime":284.219,"endTime":289.394,"body":"the state into another city here in"},{"speaker":"[Juan]","startTime":284.219,"endTime":289.394,"body":"Australia, down in Melbourne. And when I thought"},{"speaker":"[Juan]","startTime":289.434,"endTime":292.695,"body":"would have been maybe reasonable to"},{"speaker":"[Juan]","startTime":289.434,"endTime":292.695,"body":"do, which is going to be the 10 kilometer run,"},{"speaker":"[Juan]","startTime":293.355,"endTime":298.316,"body":"I just found with the wedding preparation,"},{"speaker":"[Juan]","startTime":293.355,"endTime":298.316,"body":"I was part of the, the groom's party. Just"},{"speaker":"[Juan]","startTime":298.356,"endTime":303.258,"body":"didn't leave me with any real time to"},{"speaker":"[Juan]","startTime":298.356,"endTime":303.258,"body":"go ahead and, you know, uh, run, let alone"},{"speaker":"[Juan]","startTime":303.918,"endTime":307.299,"body":"have the time to even do a small run"},{"speaker":"[Juan]","startTime":303.918,"endTime":307.299,"body":"or anything. Look, truthfully, I could have"},{"speaker":"[Juan]","startTime":307.319,"endTime":310.98,"body":"prioritized it better and actually gone"},{"speaker":"[Juan]","startTime":307.319,"endTime":310.98,"body":"ahead and done it. I just didn't feel like"},{"speaker":"[Juan]","startTime":311.04,"endTime":314.18,"body":"it. I just didn't feel like it was a"},{"speaker":"[Juan]","startTime":311.04,"endTime":314.18,"body":"thing. I really was enjoying the first time"},{"speaker":"[Juan]","startTime":314.2,"endTime":319.262,"body":"of being, you know, part of the groom's"},{"speaker":"[Juan]","startTime":314.2,"endTime":319.262,"body":"party, uh, getting not so much. myself prepared,"},{"speaker":"[Juan]","startTime":319.302,"endTime":324.266,"body":"but getting the grooms prepared, having"},{"speaker":"[Juan]","startTime":319.302,"endTime":324.266,"body":"a lot of catch-ups with people down in Melbourne"},{"speaker":"[Juan]","startTime":324.286,"endTime":328.189,"body":"while I was there. And so that took"},{"speaker":"[Juan]","startTime":324.286,"endTime":328.189,"body":"priority and the run didn't get done. So in"},{"speaker":"[Juan]","startTime":328.229,"endTime":333.853,"body":"total, my kilometers run actually decreased"},{"speaker":"[Juan]","startTime":328.229,"endTime":333.853,"body":"from the previous week, which, you know, it's"},{"speaker":"[Juan]","startTime":333.873,"endTime":338.296,"body":"a bit annoying when you're thinking"},{"speaker":"[Juan]","startTime":333.873,"endTime":338.296,"body":"that the particular 12-week phase of running"},{"speaker":"[Juan]","startTime":338.316,"endTime":341.899,"body":"that I'm trying to do here with running"},{"speaker":"[Juan]","startTime":338.316,"endTime":341.899,"body":"is to increase the minutes and both on the"},{"speaker":"[Juan]","startTime":341.939,"endTime":346.802,"body":"minutes and kilometers was lowered."},{"speaker":"[Juan]","startTime":341.939,"endTime":346.802,"body":"But you take that. Right. And so this is once"},{"speaker":"[Juan]","startTime":346.822,"endTime":351.724,"body":"again, a mere mortals conversation and"},{"speaker":"[Juan]","startTime":346.822,"endTime":351.724,"body":"me and models in motion. This is not the Olympic"},{"speaker":"[Juan]","startTime":351.844,"endTime":354.265,"body":"gold medalist and how we're going to"},{"speaker":"[Juan]","startTime":351.844,"endTime":354.265,"body":"get there or how we're going to be the top"},{"speaker":"[Juan]","startTime":354.425,"endTime":358.407,"body":"runner in the world. No, I'll find that"},{"speaker":"[Juan]","startTime":354.425,"endTime":358.407,"body":"information elsewhere. This is just kind of"},{"speaker":"[Juan]","startTime":358.447,"endTime":362.188,"body":"showcasing that sometimes even when"},{"speaker":"[Juan]","startTime":358.447,"endTime":362.188,"body":"you put together a plan or you go to 12 week"},{"speaker":"[Juan]","startTime":362.228,"endTime":366.51,"body":"phase or you're aiming for something,"},{"speaker":"[Juan]","startTime":362.228,"endTime":366.51,"body":"things are going to come up in the way and"},{"speaker":"[Juan]","startTime":366.55,"endTime":371.712,"body":"it's just how life works. So for me,"},{"speaker":"[Juan]","startTime":366.55,"endTime":371.712,"body":"it was a unexpected travel down in Melbourne."},{"speaker":"[Juan]","startTime":371.912,"endTime":376.258,"body":"Sorry, let me repeat that. Expected"},{"speaker":"[Juan]","startTime":371.912,"endTime":376.258,"body":"travel down in Melbourne. that unexpected of"},{"speaker":"[Juan]","startTime":376.318,"endTime":380.102,"body":"how lower would prioritize a particular"},{"speaker":"[Juan]","startTime":376.318,"endTime":380.102,"body":"running or training in general, while I was"},{"speaker":"[Juan]","startTime":380.142,"endTime":384.465,"body":"down there in favor of being in the"},{"speaker":"[Juan]","startTime":380.142,"endTime":384.465,"body":"moment, being with the relationships that I"},{"speaker":"[Juan]","startTime":384.485,"endTime":389.309,"body":"had down there, having my baby or second"},{"speaker":"[Juan]","startTime":384.485,"endTime":389.309,"body":"time sort of flying around, which is quite"},{"speaker":"[Juan]","startTime":389.349,"endTime":392.932,"body":"young. So there was a lot of other things"},{"speaker":"[Juan]","startTime":389.349,"endTime":392.932,"body":"that were getting prioritized. And so that's"},{"speaker":"[Juan]","startTime":392.952,"endTime":397.636,"body":"what you have for now. But that's been"},{"speaker":"[Juan]","startTime":392.952,"endTime":397.636,"body":"week three for me. There was some good learnings"},{"speaker":"[Juan]","startTime":397.676,"endTime":402.26,"body":"in there. Obviously some of the takeaways"},{"speaker":"[Juan]","startTime":397.676,"endTime":402.26,"body":"around that moving forward of I'm gonna really"},{"speaker":"[Juan]","startTime":402.3,"endTime":406.726,"body":"take on that running mantle and. get"},{"speaker":"[Juan]","startTime":402.3,"endTime":406.726,"body":"through the 12 week phase, I might have to"},{"speaker":"[Juan]","startTime":406.806,"endTime":411.068,"body":"even prioritize it more than some other"},{"speaker":"[Juan]","startTime":406.806,"endTime":411.068,"body":"work as I'm doing as well. For now, we're going"},{"speaker":"[Juan]","startTime":411.088,"endTime":416.49,"body":"to leave it there via more lights. If"},{"speaker":"[Juan]","startTime":411.088,"endTime":416.49,"body":"you want me to get into more specifics of a"},{"speaker":"[Juan]","startTime":416.53,"endTime":422.013,"body":"particular thing, you'll find that I'm"},{"speaker":"[Juan]","startTime":416.53,"endTime":422.013,"body":"not talking so much about the stride or the"},{"speaker":"[Juan]","startTime":422.033,"endTime":426.314,"body":"shoes that I'm fixing up with or shifting,"},{"speaker":"[Juan]","startTime":422.033,"endTime":426.314,"body":"although I will call out that I have noticed"},{"speaker":"[Juan]","startTime":426.594,"endTime":432.197,"body":"my striding or at least not so much"},{"speaker":"[Juan]","startTime":426.594,"endTime":432.197,"body":"the feeling anymore of shoes going like tip"},{"speaker":"[Juan]","startTime":432.237,"endTime":436.904,"body":"tap on the ground, but almost Kind of"},{"speaker":"[Juan]","startTime":432.237,"endTime":436.904,"body":"when the foot comes off the ground, off the"},{"speaker":"[Juan]","startTime":436.964,"endTime":440.467,"body":"back and kind of moved its way forwards"},{"speaker":"[Juan]","startTime":436.964,"endTime":440.467,"body":"with the back foot towards being the front"},{"speaker":"[Juan]","startTime":440.487,"endTime":447.052,"body":"foot. That's starting to become noticeable"},{"speaker":"[Juan]","startTime":440.487,"endTime":447.052,"body":"in the way that it's almost normal and natural"},{"speaker":"[Juan]","startTime":447.112,"endTime":450.915,"body":"was before it felt like there was a"},{"speaker":"[Juan]","startTime":447.112,"endTime":450.915,"body":"lot of effort now it feels, I don't know, there's"},{"speaker":"[Juan]","startTime":450.935,"endTime":454.338,"body":"some comfort in it. I guess I would"},{"speaker":"[Juan]","startTime":450.935,"endTime":454.338,"body":"say, which is an interesting thing. Uh, if"},{"speaker":"[Juan]","startTime":454.358,"endTime":457.941,"body":"there's any other cool ads people want"},{"speaker":"[Juan]","startTime":454.358,"endTime":457.941,"body":"to sort of share with me or some learnings,"},{"speaker":"[Juan]","startTime":458.521,"endTime":461.364,"body":"uh, feel free to comment them through,"},{"speaker":"[Juan]","startTime":458.521,"endTime":461.364,"body":"really want to hear it. If there's ways I can"},{"speaker":"[Juan]","startTime":461.384,"endTime":464.639,"body":"shift the way that I'm discussing some"},{"speaker":"[Juan]","startTime":461.384,"endTime":464.639,"body":"of these workouts. Feel free to let me know."},{"speaker":"[Juan]","startTime":464.879,"endTime":469.986,"body":"Again, this is just all beta program,"},{"speaker":"[Juan]","startTime":464.879,"endTime":469.986,"body":"learning, I'm right alongside with the whole"},{"speaker":"[Juan]","startTime":470.066,"endTime":473.271,"body":"running phase learning and learning"},{"speaker":"[Juan]","startTime":470.066,"endTime":473.271,"body":"how I'm doing this particularly me and models"},{"speaker":"[Juan]","startTime":473.291,"endTime":477.497,"body":"in motion. So we'll leave it there,"},{"speaker":"[Juan]","startTime":473.291,"endTime":477.497,"body":"be in more lights, that's all for now. One"},{"speaker":"[Juan]","startTime":477.537,"endTime":477.597,"body":"out."}]}