{"id":2094,"date":"2012-10-26T11:30:58","date_gmt":"2012-10-26T15:30:58","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2094"},"modified":"2012-10-26T14:31:04","modified_gmt":"2012-10-26T18:31:04","slug":"noosa-race-prep-wk6-fri","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2094","title":{"rendered":"Noosa &#8211; Race Prep WK6 (Fri)"},"content":{"rendered":"<p>Noon Session @ Borden<br \/>\n(shorter than planned &#8211; but just the right intensity)<br \/>\n(Chris, Don)<\/p>\n<p>1 Week to Noosa Ocean 1000<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<p>EN-1\/2 FS: 1200m (200 Recov)<\/p>\n<ul>\n<li>4 x 100 FS on 1:45, aim 1:30<br \/>\n(act 1:28, 1:26, 1:25, 1:23)<\/li>\n<li>50 Easy<\/li>\n<li>2 x 200 FS on 3:15, aim &lt;3:00<br \/>\n(act 2:55, 2:53)<\/li>\n<li>50 Easy<\/li>\n<li>400 FS, aim 6:00 or under<br \/>\n(act 5:59 &#8211; splits 1:28, 1:32, 1:32, 1:27)<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>EN-1 to 2 Build BK: 600m (150 Recov)<\/p>\n<ul>\n<li>200 BK, aim for 3:20<br \/>\n(act 3:32)<\/li>\n<li>50 Easy<\/li>\n<li>2 x 100 BK on 2:00, swim 1:35<br \/>\n(act 1:35, 1:33)<\/li>\n<li>50 Easy<\/li>\n<li>4 x 50 BK on 1:15, swim 45 or under<br \/>\n(act 41, 44, 45, 43)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 350m<\/p>\n<p>Work=1800, Total=3100m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Noon Session @ Borden (shorter than planned &#8211; but just the right intensity) (Chris, Don) 1 Week to Noosa Ocean 1000 Warm Up:\u00a0 600m EN-1\/2 FS: 1200m (200 Recov) 4 x 100 FS on 1:45, aim 1:30 (act 1:28, 1:26, &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2094\">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\/2094"}],"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=2094"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2094\/revisions"}],"predecessor-version":[{"id":2096,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2094\/revisions\/2096"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2094"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2094"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2094"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}