{"id":1462,"date":"2011-08-08T20:54:08","date_gmt":"2011-08-09T00:54:08","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1462"},"modified":"2011-08-10T16:57:58","modified_gmt":"2011-08-10T20:57:58","slug":"summer-wk11-cycle-wk3-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1462","title":{"rendered":"Summer WK11 (cycle wk3, Tues)"},"content":{"rendered":"<p>At the end of this week, it will be half way in the 22 week program for the Noosa 1000<\/p>\n<p>Thursday is also the end of the BEAST season with the pool closing for 3 weeks of maintenance on Friday.<\/p>\n<p>Week 3 of the 4 week cycle &#8211; so this is meant to be a very challenging week.<\/p>\n<p>WU:\u00a0 900m to 5:55am<\/p>\n<p>Set 1:\u00a0 Kick<\/p>\n<ul>\n<li>8 x 50m Kick on 1:10<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:\u00a0 EN-1<\/p>\n<ul>\n<li>3 x 300 FS on 4:45 (max swim 4:30)<br \/>\n1-Swim, 2-Pull, 3-Swim<br \/>\n(DB 4:30, 4:25, 4:25)<\/li>\n<li>3 x 100 BK on 2:00<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 3:\u00a0 Speed Work<\/p>\n<ul>\n<li>4 x (50 Sprint, 50 EN-2 speed, 50 Easy) on 2:30<br \/>\n(DB &#8211; 35+42=1:17 1st 100m, 1:17, 1:19)<br \/>\nA good set<\/li>\n<\/ul>\n<p>Set 4:\u00a0 EN-2<\/p>\n<ul>\n<li>3 x 200m FS on 3:05 (swim 2:50, 15 sec rest)<br \/>\n(DB &#8211; 2:50, 2:52, 2:54)<\/li>\n<li>100 BK Easy<\/li>\n<\/ul>\n<p>Swim Down:<\/p>\n<ul>\n<li>200 Easy<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>At the end of this week, it will be half way in the 22 week program for the Noosa 1000 Thursday is also the end of the BEAST season with the pool closing for 3 weeks of maintenance on Friday. &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1462\">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\/1462"}],"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=1462"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1462\/revisions"}],"predecessor-version":[{"id":1464,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1462\/revisions\/1464"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1462"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1462"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1462"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}