{"id":2511,"date":"2013-02-26T23:00:26","date_gmt":"2013-02-27T04:00:26","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2511"},"modified":"2013-02-26T23:00:26","modified_gmt":"2013-02-27T04:00:26","slug":"specifics-wk1213-endurance-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2511","title":{"rendered":"Specifics &#8211; WK12\/13 Endurance &#8211; Wed"},"content":{"rendered":"<p>WU 500<\/p>\n<p>EN-1<\/p>\n<ul>\n<li>4 x 50 FS on 1:00 @ EN-1<\/li>\n<li>4 x 50 FS on 1:00 Desc<\/li>\n<li>2 x 50 FS Kick on 20 sec<\/li>\n<li>Repeat above for BK<\/li>\n<\/ul>\n<p>LA Tol:<\/p>\n<ul>\n<li>75 FS for time, 150 Easy<\/li>\n<li>50 FS for time, 150 Easy<\/li>\n<li>repeat above for BK<\/li>\n<\/ul>\n<p>Power:<\/p>\n<ul>\n<li>4 x FS &#8211; Max Dive Breakout, easy rest of 50<\/li>\n<li>repeat for BK<\/li>\n<li>4 x FS Flags In\/Out, easy rest of 50<\/li>\n<li>repeat for BK<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m ++<\/p>\n","protected":false},"excerpt":{"rendered":"<p>WU 500 EN-1 4 x 50 FS on 1:00 @ EN-1 4 x 50 FS on 1:00 Desc 2 x 50 FS Kick on 20 sec Repeat above for BK LA Tol: 75 FS for time, 150 Easy 50 FS &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2511\">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\/2511"}],"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=2511"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2511\/revisions"}],"predecessor-version":[{"id":2512,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2511\/revisions\/2512"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2511"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2511"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2511"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}