{"id":2084,"date":"2012-10-24T11:30:33","date_gmt":"2012-10-24T15:30:33","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2084"},"modified":"2012-10-25T22:49:01","modified_gmt":"2012-10-26T02:49:01","slug":"noosa-race-prep-wk6-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2084","title":{"rendered":"Noosa &#8211; Race Prep WK6 (Wed)"},"content":{"rendered":"<p>Noon Swim at Borden (Yves, Chris, Ian, Don)<\/p>\n<p>Warm Up:\u00a0 800m<\/p>\n<p>Kick:\u00a0300m<\/p>\n<ul>\n<li>6 x 50 Kick on 1:15 (no fins)<br \/>\nFS, BR, BK, BR, FS, BR<br \/>\n*** need to work on kick endurance ***<\/li>\n<\/ul>\n<p>Set 1:\u00a0 EN-1 (500m, 100m Recov)<\/p>\n<ul>\n<li>5 x 100 FS on 1:45, swim &lt;1:30<br \/>\nFelt awful &amp; tight &#8211; difficult to even hold 1:30<\/li>\n<li>100 Easy Mix<\/li>\n<\/ul>\n<p>Set 2:\u00a0 Race Pace I\u00a0(500m, 100 Recov)<\/p>\n<ul>\n<li>200 FS Strong on 3:15, swim &lt;2:55<br \/>\n(act- 2:50 &#8211; felt much better)<\/li>\n<li>300 FS Steady, aim to swim 4:30<br \/>\n(act &#8211; 4:35 &#8211; tough from 150 on)<\/li>\n<li>100 Easy Mix<\/li>\n<\/ul>\n<p>Set 3:\u00a0 EN-1 (600m, 100 Recov)<\/p>\n<ul>\n<li>3 x 100 BK on 2:00, swim &lt;1:45<br \/>\n(1:45, 1:45, 1:40)<\/li>\n<li>3 x 100 IM on 2:00, swim &lt;1:45<br \/>\n(all at 1:40)<\/li>\n<li>100 Easy Mix<\/li>\n<\/ul>\n<p>Set 3:\u00a0 Race Pace II (300m)<\/p>\n<ul>\n<li>300 FS Steady on 4:45, swim 4:30<br \/>\n(act 4:28 &#8211; required a strong last 100)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 100m<\/p>\n<p>Work=2200m, Total=3400m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Noon Swim at Borden (Yves, Chris, Ian, Don) Warm Up:\u00a0 800m Kick:\u00a0300m 6 x 50 Kick on 1:15 (no fins) FS, BR, BK, BR, FS, BR *** need to work on kick endurance *** Set 1:\u00a0 EN-1 (500m, 100m Recov) &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2084\">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\/2084"}],"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=2084"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2084\/revisions"}],"predecessor-version":[{"id":2093,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2084\/revisions\/2093"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2084"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2084"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2084"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}