{"id":1245,"date":"2010-11-01T15:00:12","date_gmt":"2010-11-01T19:00:12","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1245"},"modified":"2010-11-02T08:42:45","modified_gmt":"2010-11-02T12:42:45","slug":"down-under-wk-3-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1245","title":{"rendered":"Down Under &#8211; WK 3, Monday"},"content":{"rendered":"<p>Recovery Swim &#8211; post 1500m Tri race<br \/>\nLCM pool<\/p>\n<p>Warm-up<\/p>\n<ul>\n<li>500m FS Pull<\/li>\n<li>400m BK Swim<\/li>\n<li>100m BR Swim<\/li>\n<\/ul>\n<p>Main Set<\/p>\n<ul>\n<li>5 x 100m FS on 1:45, swim 1:25 or under<\/li>\n<li>100m BR Easy<\/li>\n<li>5 x 100m BK on 2:00, swim 1:45 or under<\/li>\n<li>100m BR Easy<\/li>\n<li>2 x 50m FS on 60, swim 40 or under<\/li>\n<li>2 x 50m BK on 1:30, swim 45 or under<\/li>\n<\/ul>\n<p>Swim Down<\/p>\n<ul>\n<li>200 Easy FS Pull<\/li>\n<li>200 Easy BK<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Recovery Swim &#8211; post 1500m Tri race LCM pool Warm-up 500m FS Pull 400m BK Swim 100m BR Swim Main Set 5 x 100m FS on 1:45, swim 1:25 or under 100m BR Easy 5 x 100m BK on 2:00, &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1245\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[3],"tags":[],"_links":{"self":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1245"}],"collection":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1245"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1245\/revisions"}],"predecessor-version":[{"id":1246,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1245\/revisions\/1246"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1245"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1245"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1245"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}