{"id":2146,"date":"2012-11-21T11:30:02","date_gmt":"2012-11-21T16:30:02","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2146"},"modified":"2012-11-23T23:51:04","modified_gmt":"2012-11-24T04:51:04","slug":"fall-down-week-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2146","title":{"rendered":"Fall Down Week &#8211; Wed"},"content":{"rendered":"<p>Borden &#8211; with Yves, Ian<\/p>\n<p>Warm Up:<\/p>\n<ul>\n<li>400 Mix<\/li>\n<\/ul>\n<p>Main Set:<\/p>\n<ul>\n<li>5 x [<br \/>\n50 FS Kick on 1:30<br \/>\n100 FS on 2:00<br \/>\n2 x 50 FS on 1:00 ]<\/li>\n<li>2 x [<br \/>\n50 FL, 50 BK]<\/li>\n<li>25 FS Sprint, 25 Easy<\/li>\n<li>25 BR Sprint, 25 Easy<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Borden &#8211; with Yves, Ian Warm Up: 400 Mix Main Set: 5 x [ 50 FS Kick on 1:30 100 FS on 2:00 2 x 50 FS on 1:00 ] 2 x [ 50 FL, 50 BK] 25 FS Sprint, &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2146\">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\/2146"}],"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=2146"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2146\/revisions"}],"predecessor-version":[{"id":2151,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2146\/revisions\/2151"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2146"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2146"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2146"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}