{"id":2393,"date":"2013-01-22T07:30:41","date_gmt":"2013-01-22T12:30:41","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2393"},"modified":"2013-01-22T17:21:18","modified_gmt":"2013-01-22T22:21:18","slug":"specifics-wk713-endurance-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2393","title":{"rendered":"Specifics &#8211; WK7\/13 Endurance &#8211; Tues"},"content":{"rendered":"<p>Wasaga Beach RecPlex Pool &#8211; FS\u00a0 &#8211; Peak Session for the week<br \/>\nTarget:\u00a0 750 EN-1, 100 LAP, 50 Power, 300 LA Tol, 400 Recov<\/p>\n<p>Warm Up:\u00a0 500<\/p>\n<p>EN-1 + Kick: 750<\/p>\n<ul>\n<li>3 x 100 FS on 1:45 (1:25)<\/li>\n<li>5 x 50 FS on 1:00 (40-41)<\/li>\n<li>8 x 25 IM kick seq\u00a0on 10 sec<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 100<\/p>\n<ul>\n<li>4 x (25 FS Sprint with turn, 50 Easy) on 2:00<\/li>\n<\/ul>\n<p>Power:\u00a0 50<\/p>\n<ul>\n<li>4 x (FS Dive Start Breakout, Easy rest of 50)<br \/>\nNo diving allowed at Wasaga<\/li>\n<\/ul>\n<p>LA Tol:\u00a0 300m (550 Recov)<\/p>\n<ul>\n<li>100m FS Sprint for time, 150+ Easy<br \/>\n1:09<\/li>\n<li>4 x (50 FS Sprint, 100 Easy) on 4:00<br \/>\n31, 31, 31, 31<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 300m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Wasaga Beach RecPlex Pool &#8211; FS\u00a0 &#8211; Peak Session for the week Target:\u00a0 750 EN-1, 100 LAP, 50 Power, 300 LA Tol, 400 Recov Warm Up:\u00a0 500 EN-1 + Kick: 750 3 x 100 FS on 1:45 (1:25) 5 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2393\">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\/2393"}],"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=2393"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2393\/revisions"}],"predecessor-version":[{"id":2399,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2393\/revisions\/2399"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2393"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2393"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2393"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}