{"id":2274,"date":"2012-12-27T15:12:27","date_gmt":"2012-12-27T20:12:27","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2274"},"modified":"2013-01-20T16:11:29","modified_gmt":"2013-01-20T21:11:29","slug":"specifics-wk312-endurance-fri","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2274","title":{"rendered":"Specifics &#8211; WK3\/13 Endurance &#8211; Fri"},"content":{"rendered":"<p>Borden 11:00-1:oopm<br \/>\nTarget:\u00a0 EN-1 1000, LAP 200, Power 50, LA Tol 350, Recov 450<\/p>\n<p>Warm Up:\u00a0 700m+<\/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\u00a0SP or IM\u00a0on 2:00<\/li>\n<\/ul>\n<p>LAP:\u00a0 200 (200 Recov)<\/p>\n<ul>\n<li>2 x (25\u00a0FS Sprint, 25 Easy) on 1:30<\/li>\n<li>3\u00a0x (50\u00a0Fs Sprint, 50 Easy) on 2:30<\/li>\n<\/ul>\n<p>Recov:\u00a0 200 Easy with fins<\/p>\n<p>LA Tol:\u00a0 350 (550 Recov)<\/p>\n<ul>\n<li>2 x (100\u00a0BK Max, 150 Recov) on 5:30+<\/li>\n<li>2 x (75 FS Max, 125 Recov) on 5:30<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 500<\/p>\n<ul>\n<li>200 Easy with Fins<\/li>\n<li>300 Increase Breathing<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Borden 11:00-1:oopm Target:\u00a0 EN-1 1000, LAP 200, Power 50, LA Tol 350, Recov 450 Warm Up:\u00a0 700m+ EN-1:\u00a0 600 4 x 50 Kick on 1:15 4 x 100\u00a0SP or IM\u00a0on 2:00 LAP:\u00a0 200 (200 Recov) 2 x (25\u00a0FS Sprint, 25 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2274\">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\/2274"}],"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=2274"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2274\/revisions"}],"predecessor-version":[{"id":2277,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2274\/revisions\/2277"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2274"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2274"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2274"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}