{"id":2242,"date":"2012-12-20T11:30:43","date_gmt":"2012-12-20T16:30:43","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2242"},"modified":"2013-01-20T16:15:41","modified_gmt":"2013-01-20T21:15:41","slug":"specifics-wk212-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2242","title":{"rendered":"Specifics &#8211; WK2\/13 &#8211; Thurs"},"content":{"rendered":"<p>Borden<\/p>\n<p>Target:\u00a0 EN-1 950, LAP 250, Power 50, LA Tol 250, Recov 450 &#8211; FS focus<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<p>EN-1 Kick:\u00a0 800m<\/p>\n<ul>\n<li>3\u00a0x 50 FS Pull on 55sec<\/li>\n<li>3 x 50\u00a0FS on 1:00<\/li>\n<li>2 x 50 FS Kick on 1:15<\/li>\n<li>3 x 50\u00a0SP Pull on 1:05<\/li>\n<li>3\u00a0x 50 SP on 1:00<\/li>\n<li>2 x 50 SP Kick on 1:10<\/li>\n<\/ul>\n<p>LAP:\u00a0 250 (250 Rec0v)<\/p>\n<ul>\n<li>6\u00a0x (25\u00a0SP Sprint, 25 Easy) on 2:00<br \/>\nInclude Flip turn + pushoff (no breakout)<\/li>\n<\/ul>\n<p>Power:\u00a0 50 (recov 150)<\/p>\n<ul>\n<li>4 x (Dive Start Power w Breakout, easy rest of 50)<\/li>\n<\/ul>\n<p>LA Tol:\u00a0 150m (recov 250)<\/p>\n<ul>\n<li>2 x (75m\u00a0FS Max, 125 Easy) on 5:30<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 100m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Target:\u00a0 EN-1 950, LAP 250, Power 50, LA Tol 250, Recov 450 &#8211; FS focus Warm Up:\u00a0 600m EN-1 Kick:\u00a0 800m 3\u00a0x 50 FS Pull on 55sec 3 x 50\u00a0FS on 1:00 2 x 50 FS Kick on 1:15 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2242\">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\/2242"}],"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=2242"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2242\/revisions"}],"predecessor-version":[{"id":2381,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2242\/revisions\/2381"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2242"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2242"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2242"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}