{"id":2247,"date":"2012-12-20T17:45:55","date_gmt":"2012-12-20T22:45:55","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2247"},"modified":"2013-01-20T16:12:19","modified_gmt":"2013-01-20T21:12:19","slug":"specifics-wk212-fri","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2247","title":{"rendered":"Specifics &#8211; WK2\/13 &#8211; Fri"},"content":{"rendered":"<p>Target: 900 EN-1, 100 EN-2, 150 LAP, 100 Power, 400 LA Tol, 450 Recov<\/p>\n<p>Warm Up: 600m (EN-1)<\/p>\n<p>EN-1, Kick: 500m + EN-2 100m<\/p>\n<ul>\n<li>4 x 50 FS on 55 sec<br \/>\n3 @ EN-1, 1 @ EN-2<\/li>\n<li>2 x 25 FS Kick on 45<\/li>\n<li>4 x 50 SP on 1:00<br \/>\n3 @ EN-1, 1 @ EN-2<\/li>\n<li>2 x 25 BK Kick on 45<\/li>\n<\/ul>\n<p>LAP: 150 (150m Recov)<\/p>\n<ul>\n<li>3 x (50 FS Sprint, 50 Easy) on 2:30<\/li>\n<\/ul>\n<p>LA Tol: 325m (recov 525m)<\/p>\n<ul>\n<li>100 SP Max, 150 Easy on 5:30<\/li>\n<li>100 SP Max, 150 Easy on 5:30<\/li>\n<li>75 SP Max, 125 Easy on 5:30<\/li>\n<li>50 SP Max, 100 EAsy on 5:30<\/li>\n<\/ul>\n<p>Swim Down: 200 Easy<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Target: 900 EN-1, 100 EN-2, 150 LAP, 100 Power, 400 LA Tol, 450 Recov Warm Up: 600m (EN-1) EN-1, Kick: 500m + EN-2 100m 4 x 50 FS on 55 sec 3 @ EN-1, 1 @ EN-2 2 x 25 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2247\">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\/2247"}],"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=2247"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2247\/revisions"}],"predecessor-version":[{"id":2249,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2247\/revisions\/2249"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2247"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2247"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2247"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}