{"id":2051,"date":"2012-10-17T11:30:43","date_gmt":"2012-10-17T15:30:43","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2051"},"modified":"2012-10-18T18:10:09","modified_gmt":"2012-10-18T22:10:09","slug":"noosa-race-prep-wk5-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2051","title":{"rendered":"Noosa &#8211; Race Prep WK5 (Wed)"},"content":{"rendered":"<p><span style=\"color: #ff0000;\"><strong>NO 6-7am training session for the &#8216;coach&#8217; or civilian swimmers<br \/>\n<\/strong>Replace with this noon swim.<br \/>\na.m. session had only 4 CF swimmers.<\/span><\/p>\n<p><span style=\"color: #000000;\">Warm Up: 450m<\/span><\/p>\n<p><span style=\"color: #000000;\">Set 1:\u00a0 Kick (250)\u00a0\/ Swim (500),\u00a0(100 Recov)\u00a0<\/span><\/p>\n<ul>\n<li><span style=\"color: #000000;\">3\u00a0x (50 FS Kick on 1:30, 100 FS Swim on 2:00) no fins<\/span><\/li>\n<li><span style=\"color: #000000;\">\u00a0100 Easy<\/span><\/li>\n<li><span style=\"color: #000000;\">\u00a0<\/span><span style=\"color: #000000;\"><span style=\"color: #000000;\">2\u00a0x (50 FS Kick, 100 FS Swim) no fins<\/span>\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #000000;\">Set 2 EN-1:\u00a0 500<\/span><\/p>\n<ul>\n<li><span style=\"color: #000000;\">2\u00a0x 100 BK on 2:00<\/span><\/li>\n<li><span style=\"color: #000000;\">2 x 100 IM on 2:00<\/span><\/li>\n<li><span style=\"color: #000000;\">2\u00a0x 100\u00a0BR on 2:00<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #000000;\">Set 3 LAP: 150m (150m Recov)<\/span><\/p>\n<ul>\n<li><span style=\"color: #000000;\">3\u00a0x (50m IM Seq Fast, 50 Easy) on 2:30<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #000000;\">Yves, Ian, Chris, Don<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>NO 6-7am training session for the &#8216;coach&#8217; or civilian swimmers Replace with this noon swim. a.m. session had only 4 CF swimmers. Warm Up: 450m Set 1:\u00a0 Kick (250)\u00a0\/ Swim (500),\u00a0(100 Recov)\u00a0 3\u00a0x (50 FS Kick on 1:30, 100 FS &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2051\">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\/2051"}],"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=2051"}],"version-history":[{"count":7,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2051\/revisions"}],"predecessor-version":[{"id":2063,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2051\/revisions\/2063"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2051"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2051"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2051"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}