{"version":"1.0","provider_name":"David Nicholson","provider_url":"https:\/\/muckton.network\/david-nicholson","author_name":"muckton","author_url":"https:\/\/muckton.network\/david-nicholson\/author\/muckton\/","title":"Ironman Wales | David Nicholson","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"R4ZrsaLet8\"><a href=\"https:\/\/muckton.network\/david-nicholson\/sport\/iron-man-wales\/\">Ironman Wales<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/muckton.network\/david-nicholson\/sport\/iron-man-wales\/embed\/#?secret=R4ZrsaLet8\" width=\"600\" height=\"338\" title=\"&#8220;Ironman Wales&#8221; &#8212; David Nicholson\" data-secret=\"R4ZrsaLet8\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" class=\"wp-embedded-content\"><\/iframe><script>\n\/*! This file is auto-generated *\/\n!function(c,d){\"use strict\";var e=!1,o=!1;if(d.querySelector)if(c.addEventListener)e=!0;if(c.wp=c.wp||{},c.wp.receiveEmbedMessage);else if(c.wp.receiveEmbedMessage=function(e){var t=e.data;if(!t);else if(!(t.secret||t.message||t.value));else if(\/[^a-zA-Z0-9]\/.test(t.secret));else{for(var r,s,a,i=d.querySelectorAll('iframe[data-secret=\"'+t.secret+'\"]'),n=d.querySelectorAll('blockquote[data-secret=\"'+t.secret+'\"]'),o=new RegExp(\"^https?:$\",\"i\"),l=0;l<n.length;l++)n[l].style.display=\"none\";for(l=0;l<i.length;l++)if(r=i[l],e.source!==r.contentWindow);else{if(r.removeAttribute(\"style\"),\"height\"===t.message){if(1e3<(s=parseInt(t.value,10)))s=1e3;else if(~~s<200)s=200;r.height=s}if(\"link\"===t.message)if(s=d.createElement(\"a\"),a=d.createElement(\"a\"),s.href=r.getAttribute(\"src\"),a.href=t.value,!o.test(a.protocol));else if(a.host===s.host)if(d.activeElement===r)c.top.location.href=t.value}}},e)c.addEventListener(\"message\",c.wp.receiveEmbedMessage,!1),d.addEventListener(\"DOMContentLoaded\",t,!1),c.addEventListener(\"load\",t,!1);function t(){if(o);else{o=!0;for(var e,t,r,s=-1!==navigator.appVersion.indexOf(\"MSIE 10\"),a=!!navigator.userAgent.match(\/Trident.*rv:11\\.\/),i=d.querySelectorAll(\"iframe.wp-embedded-content\"),n=0;n<i.length;n++){if(!(r=(t=i[n]).getAttribute(\"data-secret\")))r=Math.random().toString(36).substr(2,10),t.src+=\"#?secret=\"+r,t.setAttribute(\"data-secret\",r);if(s||a)(e=t.cloneNode(!0)).removeAttribute(\"security\"),t.parentNode.replaceChild(e,t);t.contentWindow.postMessage({message:\"ready\",secret:r},\"*\")}}}}(window,document);\n<\/script>\n","thumbnail_url":"https:\/\/muckton.network\/david-nicholson\/wp-content\/uploads\/sites\/13\/2022\/07\/Finishing-IM-Wales.jpg","thumbnail_width":1124,"thumbnail_height":2000,"description":"In the run up to this race, I felt fitter, stronger and faster than ever, really well prepared physically and mentally. The logistics were great \u2013 ideal place to stay, kit all in good shape, just the right gap from altitude training and well rested. Swim Seeded myself on 1.10. As soon as I hit [&hellip;]"}