{"id":2049,"date":"2012-10-16T11:30:03","date_gmt":"2012-10-16T15:30:03","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2049"},"modified":"2012-10-17T09:55:47","modified_gmt":"2012-10-17T13:55:47","slug":"noosa-race-prep-wk5-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2049","title":{"rendered":"Noosa &#8211; Race Prep WK5 (Tues)"},"content":{"rendered":"<p>Warm Up:\u00a0 800m<\/p>\n<ul>\n<li>3 x (100 FS Pull, 100 BK Fins) mix in paddles<\/li>\n<li>200 IM Drill<\/li>\n<\/ul>\n<p>Kick:\u00a0 300m<\/p>\n<ul>\n<li>4 x 50m Fin Kick on 1:00<br \/>\nFS, BK, FL, FS<\/li>\n<li>2 x 50m BR Kick on 1:15<\/li>\n<\/ul>\n<p>EN-1:\u00a0 1200m (200 Recov)<\/p>\n<ul>\n<li>4 x (300m FS, 50 Easy)<br \/>\n#1 Swim (4:35)<br \/>\n#2 Pull (4:25)<br \/>\n#3 Swim (4:25)<br \/>\n#4 Fins (4:05)<\/li>\n<\/ul>\n<p>LAP:\u00a0 200m (400 Recov)<\/p>\n<ul>\n<li>4 x (50m BK Sprint, 100 Easy) on 3:15<br \/>\n#1 41 sec, #2 42, #3 42, #4 41<\/li>\n<\/ul>\n<p>Race Pace:<\/p>\n<ul>\n<li>200 FS Medium Fast on 3:15 (2:59)<\/li>\n<li>300 FS Steady (died 4:50)<\/li>\n<li>ran out of time<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 50 Easy no time left to do a proper swim down<\/p>\n<p>Work:\u00a0 2200, Total: 3650m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 800m 3 x (100 FS Pull, 100 BK Fins) mix in paddles 200 IM Drill Kick:\u00a0 300m 4 x 50m Fin Kick on 1:00 FS, BK, FL, FS 2 x 50m BR Kick on 1:15 EN-1:\u00a0 1200m (200 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2049\">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\/2049"}],"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=2049"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2049\/revisions"}],"predecessor-version":[{"id":2050,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2049\/revisions\/2050"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2049"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2049"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2049"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}