{"id":2435,"date":"2013-01-31T22:41:04","date_gmt":"2013-02-01T03:41:04","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2435"},"modified":"2013-01-31T22:42:39","modified_gmt":"2013-02-01T03:42:39","slug":"specifics-wk813-endurance-fri","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2435","title":{"rendered":"Specifics &#8211; WK8\/13 Endurance &#8211; Fri"},"content":{"rendered":"<p>Borden noon &#8211; BK 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 BK on 2:00<\/li>\n<li>5 x 50 BK on 1:05<\/li>\n<li>8 x 25 IM kick seq on 10 sec<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<div><span style=\"color: #ff6600;\"><span style=\"color: #000000;\">LAP: 100<\/span><\/span><\/div>\n<ul>\n<li><span style=\"color: #000000;\">4 x (25 BK Sprint, 50 Easy) on 2:00<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #000000;\">Power: 50<\/span><\/p>\n<ul>\n<li><span style=\"color: #000000;\">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 BK Sprint for time, 150+ Easy<\/li>\n<li>4x (50 BK Sprint, 100 Easy) on 4:00<\/li>\n<\/ul>\n<p>Swim Down: 300m+<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden noon &#8211; BK 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 BK on 2:00 5 x 50 BK on 1:05 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2435\">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\/2435"}],"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=2435"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2435\/revisions"}],"predecessor-version":[{"id":2439,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2435\/revisions\/2439"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2435"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2435"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2435"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}