{"id":1676,"date":"2011-12-08T11:30:36","date_gmt":"2011-12-08T16:30:36","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1676"},"modified":"2011-12-08T15:33:56","modified_gmt":"2011-12-08T20:33:56","slug":"fall-aerobic-dev-wk-44-noon-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1676","title":{"rendered":"Fall &#8211; Aerobic Dev WK 4\/4 &#8211; Noon Thursday"},"content":{"rendered":"<p>1500m Time Trial for Steph<\/p>\n<p>Warm Up:\u00a0 500m Mix<\/p>\n<ul>\n<li>100m FS to set target initial pace of 1:35<\/li>\n<\/ul>\n<p>Main Set:<\/p>\n<ul>\n<li>1500m FS<br \/>\nGoal &#8211; under 1:35\/100 pace<br \/>\nAttempt to pick up after 1000m<br \/>\nSteph 23:15 &#8230; 1:33\/100 pace &#8211; held 1:35\/100 for first 800, then picked up to 1:30\/100<br \/>\n(same time for IP and DB &#8211; in pacing role)<br \/>\nRH &#8211; 22:33<\/li>\n<\/ul>\n<p>Set 2:<\/p>\n<ul>\n<li>8 x (25m Build to Sprint, 25 Easy)<br \/>\n2x for each IM stroke<\/li>\n<\/ul>\n<p>Swim Down 100 Easy<\/p>\n<p>(Should have done 2-300m Easy after 1500)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>1500m Time Trial for Steph Warm Up:\u00a0 500m Mix 100m FS to set target initial pace of 1:35 Main Set: 1500m FS Goal &#8211; under 1:35\/100 pace Attempt to pick up after 1000m Steph 23:15 &#8230; 1:33\/100 pace &#8211; held &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1676\">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\/1676"}],"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=1676"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1676\/revisions"}],"predecessor-version":[{"id":1678,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1676\/revisions\/1678"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1676"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1676"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1676"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}