{"id":2536,"date":"2013-03-06T11:30:22","date_gmt":"2013-03-06T16:30:22","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2536"},"modified":"2013-03-06T22:02:22","modified_gmt":"2013-03-07T03:02:22","slug":"specifics-wk1313-endurance-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2536","title":{"rendered":"Specifics &#8211; WK13\/13 Endurance &#8211; Wed"},"content":{"rendered":"<p>Easy Aerobic Session<\/p>\n<p>Warm-Up:\u00a0 700m<\/p>\n<p>EN-1:\u00a0 700m<\/p>\n<ul>\n<li>2\u00a0x 100 FS on 1:45<\/li>\n<li>2 x 100 BK on 2:00<\/li>\n<li>3 x 100 IM on 2:00<\/li>\n<\/ul>\n<p>EN-2:\u00a0 450m<\/p>\n<ul>\n<li>3 x 50 FS Desc 1-3<\/li>\n<li>3 x 50 BK Desc\u00a01-3<\/li>\n<li>3 x 50 IM Seq<\/li>\n<\/ul>\n<p>LAP:\u00a0 100<\/p>\n<ul>\n<li>4 x (25 Sprint IM seq, 50 Easy) on 2:30<\/li>\n<\/ul>\n<p>Power:\u00a0 100<\/p>\n<ul>\n<li>3\u00a0x Power BK Dolphin Kick, easy rest of 50<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Easy Aerobic Session Warm-Up:\u00a0 700m EN-1:\u00a0 700m 2\u00a0x 100 FS on 1:45 2 x 100 BK on 2:00 3 x 100 IM on 2:00 EN-2:\u00a0 450m 3 x 50 FS Desc 1-3 3 x 50 BK Desc\u00a01-3 3 x 50 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2536\">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\/2536"}],"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=2536"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2536\/revisions"}],"predecessor-version":[{"id":2538,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2536\/revisions\/2538"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2536"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2536"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2536"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}