{"id":1558,"date":"2011-10-16T06:48:09","date_gmt":"2011-10-16T10:48:09","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1558"},"modified":"2011-10-18T03:52:11","modified_gmt":"2011-10-18T07:52:11","slug":"noosa-taper-wk-12-session-4-sun","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1558","title":{"rendered":"Noosa &#8211; Taper WK 1\/2 (session 4, Sun)"},"content":{"rendered":"<p>Morning &#8211; 80 km Hill bike ride<\/p>\n<p>Late Afternoon pool recovery session<\/p>\n<p>Warm-up:\u00a0 1000<\/p>\n<p>Set 1:\u00a0 EN-1<\/p>\n<ul>\n<li>200 FS Pull<\/li>\n<li>200 FS Swim<\/li>\n<li>4 x 50 FS on 1:00<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>Set 2:\u00a0 Kick<\/p>\n<ul>\n<li>2 x 50 Kick on 15 sec<\/li>\n<\/ul>\n<p>Set 3:\u00a0 EN-2<\/p>\n<ul>\n<li>2 x 100 FS on 2:00, swim 1:25<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 500m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Morning &#8211; 80 km Hill bike ride Late Afternoon pool recovery session Warm-up:\u00a0 1000 Set 1:\u00a0 EN-1 200 FS Pull 200 FS Swim 4 x 50 FS on 1:00 100 Easy Set 2:\u00a0 Kick 2 x 50 Kick on 15 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1558\">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\/1558"}],"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=1558"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1558\/revisions"}],"predecessor-version":[{"id":1560,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1558\/revisions\/1560"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1558"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1558"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1558"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}