{"id":2406,"date":"2013-01-24T06:20:49","date_gmt":"2013-01-24T11:20:49","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2406"},"modified":"2013-01-24T23:45:27","modified_gmt":"2013-01-25T04:45:27","slug":"specifics-wk713-endurance-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2406","title":{"rendered":"Specifics &#8211; WK7\/13 Endurance &#8211; Thurs"},"content":{"rendered":"<p>East Bayfield early morning session &#8211; FS Focus<br \/>\nTarget: 750 EN-1, 100 EN-1\/2 Desc, 200 EN-2, 200 LAP, 50 Power, 150 LA Tol, 300 Recov<\/p>\n<p>Warm Up: 500m<\/p>\n<p>EN-1\/2: 800m<\/p>\n<ul>\n<li>7\u00a0x 50 FS on 1:00, 4-Pull, 3-Swim 42sec+<\/li>\n<li>3\u00a0x 50 FS on 55, swim &lt;40<\/li>\n<li>50 Easy<\/li>\n<li>6 x 50 BK on 1:05, 3 Pull, 3-Swim 52sec+<\/li>\n<li>3 x 50 BK on 1:00, swim &lt;47<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Kick: 200m<\/p>\n<ul>\n<li>8 x 25 Kick IM seq on 10 sec<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP: 200<\/p>\n<ul>\n<li>4 x 25\u00a0FS Block Sprint with turn, 50 Easy on 2:00<\/li>\n<li>4 x 25\u00a0FS Kick Sprint, 50 Easy on 2:00<br \/>\n(22-24 sec)<\/li>\n<\/ul>\n<p>Power: 50<\/p>\n<ul>\n<li>4 x\u00a0FS Block Start\u00a0Breakout, Easy rest of 50<\/li>\n<\/ul>\n<p>LA Tol: 150 (450 Recov)<\/p>\n<ul>\n<li>2 x [<br \/>\n&#8211; 3 x 25 Sprint\u00a0FS on 10-15 sec &#8211; go on 30 sec<br \/>\n&#8211; 150 Easy ] #1 Block, #2,3 push start<\/li>\n<\/ul>\n<p>Swim Down 200m+<\/p>\n","protected":false},"excerpt":{"rendered":"<p>East Bayfield early morning session &#8211; FS Focus Target: 750 EN-1, 100 EN-1\/2 Desc, 200 EN-2, 200 LAP, 50 Power, 150 LA Tol, 300 Recov Warm Up: 500m EN-1\/2: 800m 7\u00a0x 50 FS on 1:00, 4-Pull, 3-Swim 42sec+ 3\u00a0x 50 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2406\">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\/2406"}],"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=2406"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2406\/revisions"}],"predecessor-version":[{"id":2408,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2406\/revisions\/2408"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2406"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2406"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2406"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}