{"id":2074,"date":"2012-10-22T11:30:36","date_gmt":"2012-10-22T15:30:36","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2074"},"modified":"2012-10-23T00:32:32","modified_gmt":"2012-10-23T04:32:32","slug":"noosa-race-prep-wk6-mon","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2074","title":{"rendered":"Noosa &#8211; Race Prep WK6 (Mon)"},"content":{"rendered":"<p>Final Hard Work Week before Noosa and Pan Pacific Games.<\/p>\n<p>Warm Up:\u00a0 800m<\/p>\n<ul>\n<li>3 x (100 Pull FS, 100 Fins BK) Mix paddles<\/li>\n<li>200 IM Drills<\/li>\n<\/ul>\n<p>Kick: 300m (50 Recov)<\/p>\n<ul>\n<li>6 x 50m Kick Mix\u00a0(no fins) on 1:15<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 1 &#8211; EN-1: 1600m (50 Recov)<\/p>\n<ul>\n<li>4 x 400 FS on 7:00+ (50 Easy Back between 400&#8243;s)<br \/>\nSwim (6:20), Pull (5:58), Swim (6:00), Fins (5:32)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:\u00a0 LAP 150m (300m Recov)<\/p>\n<ul>\n<li>3\u00a0x (50 BK Sprint, 100 Easy) on 3:30<br \/>\nStopped on 4th with twinge in R shoulder<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n<p>Work=2050m Total=3450m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Final Hard Work Week before Noosa and Pan Pacific Games. Warm Up:\u00a0 800m 3 x (100 Pull FS, 100 Fins BK) Mix paddles 200 IM Drills Kick: 300m (50 Recov) 6 x 50m Kick Mix\u00a0(no fins) on 1:15 50 Easy &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2074\">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\/2074"}],"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=2074"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2074\/revisions"}],"predecessor-version":[{"id":2079,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2074\/revisions\/2079"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2074"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2074"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2074"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}