{"id":1651,"date":"2011-11-25T06:00:38","date_gmt":"2011-11-25T11:00:38","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1651"},"modified":"2011-11-27T21:43:01","modified_gmt":"2011-11-28T02:43:01","slug":"fall-aerobic-dev-wk-24-cf-team-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1651","title":{"rendered":"Fall &#8211; Aerobic Dev WK 2\/4 &#8211; CF Team Friday"},"content":{"rendered":"<p>Warm Up:\u00a0 Mix to 6:15<\/p>\n<p>Set 1:<\/p>\n<ul>\n<li>400 FS on 7:00<\/li>\n<li>100 IM on 2:20<\/li>\n<li>300 FS on 5:30<\/li>\n<li>100 IM on 2:20<\/li>\n<li>200 FS on 4:00<\/li>\n<li>100 IM on 2:20<\/li>\n<li>100 FS on 2:30<\/li>\n<li>100 IM on 2:20<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:<\/p>\n<ul>\n<li>2 x (4 x 25m IM seq) on 40 sec<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 3:<\/p>\n<ul>\n<li>2 x 25m FS Sprint on 1:00<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 Mix to 6:15 Set 1: 400 FS on 7:00 100 IM on 2:20 300 FS on 5:30 100 IM on 2:20 200 FS on 4:00 100 IM on 2:20 100 FS on 2:30 100 IM on 2:20 50 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1651\">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\/1651"}],"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=1651"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1651\/revisions"}],"predecessor-version":[{"id":1653,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1651\/revisions\/1653"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1651"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1651"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1651"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}