{"id":2412,"date":"2013-01-25T11:30:03","date_gmt":"2013-01-25T16:30:03","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2412"},"modified":"2013-01-25T18:51:11","modified_gmt":"2013-01-25T23:51:11","slug":"specifics-wk713-endurance-fri","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2412","title":{"rendered":"Specifics &#8211; WK7\/13 Endurance &#8211; Fri"},"content":{"rendered":"<p>Borden noon\u00a0&#8211;\u00a0BK Peak Session for the week<br \/>\nTarget: 750 EN-1, 100 LAP, 50 Power, 300 LA Tol, 400 Recov<\/p>\n<p>Warm Up: 500<\/p>\n<p>EN-1 + Kick: 750<\/p>\n<ul>\n<li>3 x 100\u00a0BK on\u00a02:00<br \/>\n1:38<\/li>\n<li>5 x 50\u00a0BK on 1:05<br \/>\n45-47<\/li>\n<li>8 x 25 IM kick seq on 10 sec<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p><span style=\"color: #ff6600;\">Skipped<br \/>\nLAP: 100 <\/span><\/p>\n<ul>\n<li><span style=\"color: #ff6600;\">4 x (25\u00a0BK Sprint with turn, 50 Easy) on 2:00<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #ff6600;\">Power: 50<\/span><\/p>\n<ul>\n<li><span style=\"color: #ff6600;\">4 x (BK Dive Start Breakout, Easy rest of 50)<\/span><\/li>\n<\/ul>\n<p>LA Tol: 300m (550 Recov)<\/p>\n<ul>\n<li>100m\u00a0BK Sprint for time, 150+ Easy<br \/>\n1:18<\/li>\n<li><span style=\"color: #ff6600;\">4 x<\/span> 2x (50\u00a0BK Sprint, 100 Easy) on 4:00<br \/>\n(37, 38)<\/li>\n<\/ul>\n<p>Swim Down: 300m+<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden noon\u00a0&#8211;\u00a0BK Peak Session for the week Target: 750 EN-1, 100 LAP, 50 Power, 300 LA Tol, 400 Recov Warm Up: 500 EN-1 + Kick: 750 3 x 100\u00a0BK on\u00a02:00 1:38 5 x 50\u00a0BK on 1:05 45-47 8 x 25 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2412\">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\/2412"}],"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=2412"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2412\/revisions"}],"predecessor-version":[{"id":2414,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2412\/revisions\/2414"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2412"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2412"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2412"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}