{"id":2455,"date":"2013-02-07T11:30:59","date_gmt":"2013-02-07T16:30:59","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2455"},"modified":"2013-02-07T18:53:44","modified_gmt":"2013-02-07T23:53:44","slug":"specifics-wk913-sprint-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2455","title":{"rendered":"Specifics &#8211; WK9\/13 Sprint &#8211; Thurs"},"content":{"rendered":"<p>Skipped session &#8211; Total Rest Day<br \/>\n<span style=\"color: #ff6600;\">Borden Noon session Planned (due to storm) &#8211; FS Focus<br \/>\nTarget:\u00a0 700 EN-1, 100 EN-2, 150 LAP, 50 Power, 200 LA Tol, 200 Recov<\/span><\/p>\n<p><span style=\"color: #ff6600;\">Warm Up:\u00a0 500m<\/span><\/p>\n<p><span style=\"color: #ff6600;\">EN-1 + Kick + EN-2:\u00a0 800m<\/span><\/p>\n<ul>\n<li><span style=\"color: #ff6600;\">6 x 50 FS on 1:00<br \/>\n1-4 @ EN-1, 5, 6 Desc<\/span><\/li>\n<li><span style=\"color: #ff6600;\">4 x 25 FS Kick on 15 sec<\/span><\/li>\n<li><span style=\"color: #ff6600;\">6 x 50 BK on 1:05<br \/>\n1-4 @ EN-1, 5, 6 Desc<\/span><\/li>\n<li><span style=\"color: #ff6600;\">4 x 25 BK Kick on 15 sec<\/span><\/li>\n<li><span style=\"color: #ff6600;\">50 Easy<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #ff6600;\">LAP for FS:\u00a0 150m<\/span><\/p>\n<ul>\n<li><span style=\"color: #ff6600;\">6 x (25\u00a0FS Sprint, 50 Easy) on 2:00<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #ff6600;\">Power:\u00a0 50<\/span><\/p>\n<ul>\n<li><span style=\"color: #ff6600;\">4\u00a0x Power Flags In\/Out, easy rest of 50<br \/>\n2x FS, 2x BK<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #ff6600;\">LA Tol for FS:\u00a0 200m<\/span><\/p>\n<ul>\n<li><span style=\"color: #ff6600;\">4 x (50 FS Sprint, 100 Easy) on 3:30<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #ff6600;\">Swim Down:\u00a0 300m Easy<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Skipped session &#8211; Total Rest Day Borden Noon session Planned (due to storm) &#8211; FS Focus Target:\u00a0 700 EN-1, 100 EN-2, 150 LAP, 50 Power, 200 LA Tol, 200 Recov Warm Up:\u00a0 500m EN-1 + Kick + EN-2:\u00a0 800m 6 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2455\">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\/2455"}],"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=2455"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2455\/revisions"}],"predecessor-version":[{"id":2457,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2455\/revisions\/2457"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2455"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2455"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2455"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}