{"id":2100,"date":"2012-10-30T00:00:02","date_gmt":"2012-10-30T04:00:02","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2100"},"modified":"2012-10-30T05:42:22","modified_gmt":"2012-10-30T09:42:22","slug":"noosa-taper-wk1-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2100","title":{"rendered":"Noosa &#8211; Taper WK1 (Tues)"},"content":{"rendered":"<p>Sunshine Coast University Pool<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignleft size-medium wp-image-2101\" title=\"Sunshine Coast University Pool\" src=\"http:\/\/adventureimaging.ca\/BEASTblog\/wp-content\/uploads\/2012\/10\/PA300034-300x170.jpg\" alt=\"Sunshine Coast University Pool\" width=\"300\" height=\"170\" srcset=\"http:\/\/adventureimaging.ca\/BEASTblog\/wp-content\/uploads\/2012\/10\/PA300034-300x170.jpg 300w, http:\/\/adventureimaging.ca\/BEASTblog\/wp-content\/uploads\/2012\/10\/PA300034.jpg 1000w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>Warm Up:\u00a0 800m<\/p>\n<ul>\n<li>3 x (100 FS Pull, 100 BK)<\/li>\n<li>200 IM Drill<\/li>\n<\/ul>\n<p>Kick:\u00a0 300m (100 Recov)<\/p>\n<ul>\n<li>2 x (50 FS Kick, 50 BR Kick) on 1:30<\/li>\n<li>2 x 50 BK Kick on 1:30<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>EN-1:\u00a0 800m (200 Recov)<\/p>\n<ul>\n<li>5 x 100 FS on 1:45<br \/>\n1:26 to 1:32<\/li>\n<li>100 Easy<\/li>\n<li>3 x 100 BK on 2:15<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>Race Pace:\u00a0 700m (200 Recov)<\/p>\n<ul>\n<li>200 FS Strong on 3:15<br \/>\nact 2:55<\/li>\n<li>300 FS Steady<br \/>\nact 4:50 &#8211; tough<\/li>\n<li>100 Easy<\/li>\n<li>200 IM Block start<br \/>\nact 3:29 &#8230; going to be a tough race<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>EN-2:\u00a0 225m (225 Recov)<\/p>\n<ul>\n<li>50 FS Strong (act 34 sec), 50 Easy<\/li>\n<li>50 BK Strong (act 44 sec), 50 Easy<\/li>\n<li>50 BR Strong (act 50 sec), 50 EAsy<br \/>\nall block starts<\/li>\n<li>25 FS Sprint, 25 Easy<\/li>\n<li>25 BK Sprint, 25 Easy<\/li>\n<li>25 BR Sprint, 25 Easy<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 350m Easy<\/p>\n<p>Work:\u00a0 2025m, Total=4100m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sunshine Coast University Pool \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 Warm Up:\u00a0 800m 3 x (100 FS Pull, 100 BK) 200 IM Drill Kick:\u00a0 300m (100 Recov) 2 x (50 FS Kick, 50 BR Kick) on 1:30 2 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2100\">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\/2100"}],"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=2100"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2100\/revisions"}],"predecessor-version":[{"id":2104,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2100\/revisions\/2104"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2100"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2100"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2100"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}