{"id":1717,"date":"2012-01-09T06:00:46","date_gmt":"2012-01-09T11:00:46","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1717"},"modified":"2012-01-10T22:09:19","modified_gmt":"2012-01-11T03:09:19","slug":"specifics-wk-58-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1717","title":{"rendered":"Specifics WK 5\/8 &#8211; Monday"},"content":{"rendered":"<p>Winter Session Start &#8211; return to M-W-F 0600 to 0700<\/p>\n<p>Warm Up:\u00a0 15 min to 6:15<\/p>\n<p>Set 1:<\/p>\n<ul>\n<li>2 x 200 on 4:00<\/li>\n<li>2 x (2 x 100 on 15+sec)<\/li>\n<li>4 x (50 on 10+sec)<\/li>\n<\/ul>\n<p>Set 2:<\/p>\n<ul>\n<li>2 x 200 on 3:45<\/li>\n<li>2 x (2 x 100 on 10+sec)<\/li>\n<li>4 x 50 on 5+sec)<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Winter Session Start &#8211; return to M-W-F 0600 to 0700 Warm Up:\u00a0 15 min to 6:15 Set 1: 2 x 200 on 4:00 2 x (2 x 100 on 15+sec) 4 x (50 on 10+sec) Set 2: 2 x 200 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1717\">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\/1717"}],"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=1717"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1717\/revisions"}],"predecessor-version":[{"id":1718,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1717\/revisions\/1718"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1717"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1717"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1717"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}