{"id":1991,"date":"2012-10-02T11:30:17","date_gmt":"2012-10-02T15:30:17","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1991"},"modified":"2012-10-02T17:30:33","modified_gmt":"2012-10-02T21:30:33","slug":"noosa-race-prep-wk34-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1991","title":{"rendered":"Noosa &#8211; Race Prep WK3 (Tues)"},"content":{"rendered":"<p>Warm Up:<\/p>\n<ul>\n<li>300 FS<\/li>\n<li>300 BK Fins \/ Paddles<\/li>\n<li>200 IM Drills<\/li>\n<\/ul>\n<p>Kick:<\/p>\n<ul>\n<li>2 x 100 Fin Kick<\/li>\n<li>4 x 50 Board Kick mix<\/li>\n<\/ul>\n<p>Race Pace: 1000<\/p>\n<ul>\n<li>200 FS Fast on 3:00, aim for 2:50<\/li>\n<li>800 FS, active recovery for first 200<br \/>\n(200 in 2:55,<br \/>\nnext 200-400 tough @ 1:35\/100 pace<br \/>\nnext 400 improved to @ or under 1:30\/100 pace<br \/>\nTotal Time 15:30, Swim 15:25)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Lactic Production:<\/p>\n<ul>\n<li>4 x (50 FS Fast, 50 FS Medium, 50 Easy) on 3:00<br \/>\nFirst 50 was 33 &#8230; felt great &#8211; too fast<br \/>\n#1 at 100 1:19<br \/>\n#2 at 100 1:22<br \/>\n#3 at 100 1:24<br \/>\n#4 at 100 1:20<\/li>\n<\/ul>\n<p>Swim Down:<\/p>\n<ul>\n<li>3 x 50 IM seq Easy\u00a0on 1:00<br \/>\nFL-BK, BK-BR, BR-FS<\/li>\n<\/ul>\n<p>Again, with only 1.5 hrs Noon Swim (reduced from 2:00) &#8211; ran out of time<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up: 300 FS 300 BK Fins \/ Paddles 200 IM Drills Kick: 2 x 100 Fin Kick 4 x 50 Board Kick mix Race Pace: 1000 200 FS Fast on 3:00, aim for 2:50 800 FS, active recovery for &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1991\">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\/1991"}],"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=1991"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1991\/revisions"}],"predecessor-version":[{"id":1994,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1991\/revisions\/1994"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1991"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1991"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1991"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}