{"id":2123,"date":"2012-11-01T04:30:28","date_gmt":"2012-11-01T08:30:28","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2123"},"modified":"2012-11-01T07:15:52","modified_gmt":"2012-11-01T11:15:52","slug":"noosa-taper-wk1-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2123","title":{"rendered":"Noosa &#8211; Taper WK1 (Thurs)"},"content":{"rendered":"<p>Final Training (taper) Day before the Noosa events.<\/p>\n<p>Maroochydore&#8217;s Cotton Tree 50m Pool<\/p>\n<p>Warm Up:\u00a0 1600m<\/p>\n<ul>\n<li>8 x 200m Continuous<br \/>\nOdd &#8211; FS, Even &#8211; BK<br \/>\n3x FS Pull, 1xFull Stroke<br \/>\nBK &#8211; Full Stroke<\/li>\n<\/ul>\n<p>Race Pace: 200m<\/p>\n<ul>\n<li>100 FS Strong (start of race speed)<br \/>\nAct 1:20<\/li>\n<li>100 FS Steady (mid-race speed)<br \/>\nAct 1:28<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 300m Easy<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Final Training (taper) Day before the Noosa events. Maroochydore&#8217;s Cotton Tree 50m Pool Warm Up:\u00a0 1600m 8 x 200m Continuous Odd &#8211; FS, Even &#8211; BK 3x FS Pull, 1xFull Stroke BK &#8211; Full Stroke Race Pace: 200m 100 FS &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2123\">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\/2123"}],"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=2123"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2123\/revisions"}],"predecessor-version":[{"id":2124,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2123\/revisions\/2124"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2123"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2123"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2123"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}