{"id":2064,"date":"2012-10-18T22:41:00","date_gmt":"2012-10-19T02:41:00","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2064"},"modified":"2012-10-19T19:54:31","modified_gmt":"2012-10-19T23:54:31","slug":"noosa-race-prep-wk5-fri","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2064","title":{"rendered":"Noosa &#8211; Race Prep WK5 (Fri)"},"content":{"rendered":"<p><span style=\"color: #0000ff;\">Noosa Ocean 1000 &#8211; 2-weeks today.<\/span><\/p>\n<p>Noon Lane Swim session &#8211; Borden<\/p>\n<p>Warm Up:\u00a0 900m<\/p>\n<ul>\n<li>3 x (100 FS Pull, 100 BK Fins)<\/li>\n<li>200 IM Drills<\/li>\n<li>100 BR<\/li>\n<\/ul>\n<p>Kick:\u00a0 300m<\/p>\n<ul>\n<li>200 FS Fin Kick<\/li>\n<li>2 x 50 BR Kick<\/li>\n<\/ul>\n<p>EN-1: 9000m (150 Recov)<\/p>\n<ul>\n<li>2\u00a0x 100\u00a0BK on 2:00<\/li>\n<li>2 x 50 BK on 1:00<\/li>\n<li>50 Easy<\/li>\n<li>1\u00a0x 100 BR on 2:00<\/li>\n<li>4 x 50 BR on 1:00<\/li>\n<li>50 Easy<\/li>\n<li>2 x (3 x 50 IM seq on 1:00)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 200m (200 Recov)<\/p>\n<ul>\n<li>4 x (50 FS Sprint, 50 Easy) on 2:30<br \/>\n(Act 32, 32, 33, 34)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 50m<\/p>\n<p>Work=1400m, Total=2700m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Noosa Ocean 1000 &#8211; 2-weeks today. Noon Lane Swim session &#8211; Borden Warm Up:\u00a0 900m 3 x (100 FS Pull, 100 BK Fins) 200 IM Drills 100 BR Kick:\u00a0 300m 200 FS Fin Kick 2 x 50 BR Kick EN-1: &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2064\">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\/2064"}],"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=2064"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2064\/revisions"}],"predecessor-version":[{"id":2066,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2064\/revisions\/2066"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2064"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2064"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2064"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}