{"id":2421,"date":"2013-01-29T06:30:53","date_gmt":"2013-01-29T11:30:53","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2421"},"modified":"2013-01-29T23:12:32","modified_gmt":"2013-01-30T04:12:32","slug":"specifics-wk813-endurance-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2421","title":{"rendered":"Specifics &#8211; WK8\/13 Endurance &#8211; Tues"},"content":{"rendered":"<p>East Bayfield 6:30am\u00a0&#8211; FS &#8211; 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 FS on 1:45 (1:25-1:27)<\/li>\n<li>5 x 50 FS on 1:00 (~40)<\/li>\n<li>8 x 25 IM kick seq on 10 sec<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP: 100 (200 Recov)<\/p>\n<ul>\n<li>4 x (25 FS Blocks Sprint with turn, 50 Easy) on 2:00<br \/>\n(Some really poor dives)<\/li>\n<\/ul>\n<p>Power: 50<\/p>\n<ul>\n<li>4 x (FS\u00a0Block Start Breakout, Easy rest of 50)<br \/>\n2xFS and 2xBK<\/li>\n<\/ul>\n<p>LA Tol: 300m (550 Recov)<\/p>\n<ul>\n<li>100m FS Blocks Sprint for time, 150+ Easy<br \/>\n~1:07<\/li>\n<li>4 x (50 FS Blocks Sprint, 100 Easy) on 4:00<br \/>\n(30, 31, 31,31)<\/li>\n<\/ul>\n<p>Swim Down: 300m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>East Bayfield 6:30am\u00a0&#8211; FS &#8211; 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 FS on 1:45 (1:25-1:27) 5 x 50 FS &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2421\">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\/2421"}],"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=2421"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2421\/revisions"}],"predecessor-version":[{"id":2426,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2421\/revisions\/2426"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2421"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2421"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2421"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}