{"id":2250,"date":"2012-12-23T12:30:04","date_gmt":"2012-12-23T17:30:04","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2250"},"modified":"2013-01-20T16:12:03","modified_gmt":"2013-01-20T21:12:03","slug":"specifics-wk312-endurance-sun","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2250","title":{"rendered":"Specifics &#8211; WK3\/13 Endurance &#8211; Sun"},"content":{"rendered":"<p>First of two weeks &#8211; focus on increased Endurance training.<br \/>\nWith Holidays &#8211; regular Monday practice shifted to Sunday East Bayfield 12:30-1:30<br \/>\n(only one hour)<br \/>\nTarget:\u00a0 EN-1 1000, LAP 200, Power 50, LA Tol 350, Recov 450<\/p>\n<p>Warm Up:\u00a0 400<\/p>\n<p>EN-1:\u00a0 600<\/p>\n<ul>\n<li>4 x 50 Kick on 1:15<\/li>\n<li>4 x 100 FS on 1:45<br \/>\n(~1:28)<\/li>\n<\/ul>\n<p>LAP:\u00a0 200 (200 Recov)<\/p>\n<ul>\n<li>2 x (25 BK Sprint, 25 Easy) on 1:30<br \/>\n(18, 19 sec)<\/li>\n<li>3\u00a0x (50 BK Sprint, 50 Easy) on 2:30<br \/>\n(38, 39, 39)<\/li>\n<\/ul>\n<p>LA Tol:\u00a0 350 (550)<\/p>\n<ul>\n<li>2 x (100 FS Max, 150 Recov) on 5:30<br \/>\n(1:12, 1:14)<\/li>\n<li>2 x (75 FS Max, 125 Recov) on 5:30<br \/>\n(55, 54)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 50<\/p>\n","protected":false},"excerpt":{"rendered":"<p>First of two weeks &#8211; focus on increased Endurance training. With Holidays &#8211; regular Monday practice shifted to Sunday East Bayfield 12:30-1:30 (only one hour) Target:\u00a0 EN-1 1000, LAP 200, Power 50, LA Tol 350, Recov 450 Warm Up:\u00a0 400 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2250\">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\/2250"}],"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=2250"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2250\/revisions"}],"predecessor-version":[{"id":2379,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2250\/revisions\/2379"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2250"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2250"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2250"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}